In our fast-paced society, it is easy to become over-scheduled and feel run-down. In order to create more time to get things done, it is common to sacrifice sleep instead of finding another solution. Because of this, 40% of Americans do not get the recommended amount of sleep and are chronically sleep-deprived.
Studies have shown that lack of adequate sleep accelerates the aging process. This isn’t surprising when you consider the fact that you can live longer without food or water than you can without sleep. Lack of sleep can lead to health issues like high blood pressure, memory loss, and obesity. In fact, people who sleep less are more likely to be overweight, even if they eat well and exercise.
Sleep is also a time when the body’s parasympathetic nervous system is turned on. This allows the body to “rest and digest.” This is needed to balance the “fight or flight” response usually turned on during stressful waking hours.
Hormones released during sleep are crucial to health. Melatonin, the natural sleep hormone, is a powerful antioxidant, improves brain function, and has even been shown to prevent migraines. Growth hormone is also released during sleep and central to the body’s ability to heal. Low growth hormone contributes to chronic issues like muscle loss, osteoporosis, depression, hair loss, decreased concentration, and memory problems.
Hormone imbalance associated with menopause in women and aging in both men and women can also wreak havoc on sleep patterns. Reduced levels of estrogen, progesterone and testosterone may leave you feeling tired and irritable. These can easily be adjusted with the help of your physician.
Are you a Healthy Sleeper?
STICK TO A SLEEP SCHEDULE
Go to bed and get up at the same time every day, EVEN ON THE WEEKENDS. Being consistent reinforces your body’s sleep-wake cycle and helps promote better sleep at night.
PAY ATTENTION TO WHAT YOU EAT AND DRINK
Don’t eat late at night or go to bed full. Limit what you drink before bed to avoid middle-of-the-night trips to the bathroom.
CREATE A BEDTIME RITUAL
Do the same thing each night to tell your body it’s time to wind down. This may include a warm bath, reading a book or listening to soft music–preferably with the lights dimmed. Avoid artificial light after dusk. Blue light blockers can be downloaded on electronics to help with this. The goal is to quiet the mind and increase melatonin production. See www.justgetflux.com
GET COMFORTABLE
Create a room just for sleeping. Often this means cool, dark and quiet. Equally important, make sure your bed is comfortable. An uncomfortable pillow or mattress can ruin a night of sleep- and how you feel the following day.
LIMIT DAYTIME NAPS
Long daytime naps can interfere with night time sleep. If you must nap during the day limit it to 30 minutes before late afternoon.
INCLUDE PHYSICAL ACTIVITY
Regular physical activity promotes better sleep. It can help you fall asleep faster and sleep deeper. But don’t exercise too vigorously late in the day or you may become energized before bed.
MANAGE YOUR STRESS
If you have too much to do and too much to think about, your sleep is likely to suffer. To help restore inner balance, set priorities, and delegate tasks. Learn to say no. Don’t try to please everyone all of the time. Enjoy activities with people you really like, stay away from those that upset you.
GET OUT IN THE DAYLIGHT
Morning sunlight is important for setting your circadian clock. This is called “anchor light”. The magic amount is a 30-60 minutes of outdoor sun exposure starting within an hour of waking. So rise and shine!
USE A NATURAL SLEEP FORMULA & ADD A MAGNESIUM POWDER
If you cannot get restful sleep doing the above, you can add a safe and effective natural sleep remedy. We have several combination formulas we use in our clinic. In addition, a high quality Magnesium powder that dissolves well in liquid is excellent to relax muscles and promote restful sleep. Take 30 minutes before bed.
-Martha Wittenberg, MD, MPH