Sleep is a topic that has piqued my curiosity since High School days. I remember an assignment from Sr. Theresa in Sophomore year Biology class. We were asked to choose a system or function of the body and report on it. My topic was sleep. I wondered why it’s necessary, how we fall into such a restful state for hours on end every single night and, if we could possibly function without it. I’d be lying if I said I remember much about that paper except for the fact that I found very few definitive answers and was a bit discouraged. So there it ended and I never really thought much about it. Eventually though, through the study of nutrition and relaxation therapies, I did find a few interesting facts that I’d like to share. So here is a little bit of sleep science, (in honor of Sr. Theresa) followed by some helpful tips that can lead to restful nights.
Sleep is a crucial component to health. Decreased mental clarity, inability to focus, and a weakened immune system, can all be attributed to sleep deprivation. Sleep is also the key to a balanced metabolism. Even when eating all the right foods and exercising regularly, lack of sleep will throw us off course and interfere with our well intentioned attempts at better health. A sleep deprived body produces too much ghrelin, the hormone that tells us when we’re hungry and not enough leptin, the hormone that lets us know we’re satisfied. The imbalance between the two causes an increase in appetite, over-eating, and weight gain. Next, comes a surge of cortisol, the 3rd hormone knocked off course by lack of sleep. Cortisol is the stress hormone. Notorious for aiding in the storage of belly fat, an overabundance of cortisol raises blood sugar, causes cravings and increases appetite.
It’s a repetitive cycle but not the one we’re aiming for and excessive caffeine is not the answer.
Flexing Your Sleep Routine Muscles
As we sleep, we enter in an out of 90 minute cycles designed in a perfect rhythm to restore the body and refresh the mind. When we set the right environment for this to happen, the three hormones discussed above are balanced, can communicate properly and serve us well.
If sleepless nights occur all too often for you or if it’s the norm to wake up tired, preparing for sleep can really help! Just as muscles have memory, practicing a bedtime routine on a regular basis can strengthen your sleep routine and get it back in shape- no matter how long the opposite has been your reality. Since we’ve been sleeping since day one, we may tend to dismiss any suggestion that there may be a way (or a need) to prepare for sleep in order to maximize benefits. However, research supports the fact that there is both a need and a way.
Five Tips For Improving Sleep
- Have a regular sleep pattern: Plain and simple, our bodies like routine even if we don’t. Figure out the number of hours per night that are right for you (usually between 7 &9) and set your sleep and wake time accordingly. On those occasions when you need to be up later, you can actually make up the lost hours over the next couple of nights by going to bed a bit earlier.
- Don’t Hit Snooze: As tempting as it is, the extra 15 to 30 minutes that may give us is actually a light sleep stage that doesn’t further benefit the body or mind. It would be better to set the alarm a bit later and get up right away.
- Keep it Dark and Quiet: Melatonin, the sleep hormone, is released in darkness and is inhibited by light. Keep the shades and curtains closed; you can even try an eye mask. If you must fall asleep with the TV on, set it to a timer to turn it off in 30 minutes.
- Avoid Alcohol: But it relaxes me you say…don’t let it fool you. It may help you fall asleep initially but it causes interruptions in sleep cycles. If you are having a drink, it’s best to have it 2-3 hours before bedtime.
- Bedtime Rituals: Do whatever relaxes you-read a book, take a bath, listen to music, do whatever says “downtime” to you. Unplugging from all technology for at least one hour before bed will help to avoid stimulation overload that also interferes with a good night’s sleep.
These 5 tips will have you off to a great start. The information provided here is intended to give you a very basic understanding of why sleep is the #1 component of good health. It’s also very timely since winter is probably one of the best seasons to make sleep improvements. Then come spring, the foundation will have been set for any other health goals you may have -one percent at a time.
