Perhaps, the most important thing you can do for your Body.
We have all experienced the short term effects of getting a poor nights sleep on occasion. The tired, confused, irritable feelings you have the next day can be a bit challenging to say the least. Unfortunately, many people short themselves on sleep on a regular basis, instead of being a rare occurrence stemming from a fun night out or emergency that robbed us from our bed. It is estimated by the CDC that 1 in 3 adults get less than 7 hours of sleep per night. The recommended amount of sleep for adults is between 7 and nine hours per night. It has also been shown that keeping a regular sleep schedule can be as important as getting the recommended number of hours. Shorting yourself of sleep on a regular basis can do more harm than just the irritating effects you have the next day.
Long-term effects of sleep deprivation.
Some of the serious long term effects of not getting enough sleep are…
- An increase in cardiovascular disease. Sleep deprivation has been shown to cause hypertension, and could lead to an increase in heart attacks and stokes.
- An increase in weight gain and obesity. If you are trying to lose or maintain your weight, it is very important that you log enough hours of sleep every night.
- An increase in Diabetes. Sleep is very important for our sugar regulation and can play a key role in preventing or controlling diabetes.
- A lack of Sleep can cause many mental health issues. Sleep deprivation has been linked to depression, anxiety, faulty brain functions, memory loss and other psychiatric disorders.
- Immune system deficiency. Getting a proper nights rest is very important for maintaining your immune system and fighting off disease.
- Decrease fertility. Sleep deprivation has been shown to decrease fertility in childbearing years.
Ways you can improve your sleep cycle.
Often our busy lives cause us to not get enough sleep per night. However, many people do not log enough hours because they find they cannot sleep. This may be due to sleep disorders or just the effects of your daily sleep habits getting in your way. There are many different strategies to help you improve your sleep cycle.
Try to keep your sleep schedule constant throughout the week/weekend. Many people believe that they can “catch up” on their lack of sleep on the weekends. Going to bed early or sleeping in on the weekends will not correct the sleep deprivation effects on your body. And, in fact it may make it more difficult for your body to adjust to your sleep cycle the rest of the week.
Limit your food consumption before you go to bed. Going to bed with a full stomach affect the quality of your sleep. Your digestive system deserves a rest as well . So, try and stop eating at least 3 hours before you go to bed and try and to consume lighter foods that are easier to digest in the evening.
Limit your use of electronic devices before going to bed. Electronic back-lit devices like cell phones, tablets, readers, and computers emit short-wavelength enriched light, also known as blue light. This blue light has been shown to reduce or delay the natural production of melatonin in the evening and decrease feelings of sleepiness. Blue light can also reduce the amount of time you spend in slow-wave and rapid-eye movement (REM) sleep, two stages of the sleep cycle that are vital for cognitive functioning.
Get some exercise during the day. Aside from tiring you out, regular exercise has been shown to improve your sleep cycles and help you sleep better at night. It was previously believed that exercising in the morning had the most benefit but studies have not been conclusive. Getting as little as a half hour of exercise per day has shown to be beneficial what ever time you can fit it in. However, I would recommend that you do not exercise too late at night because your body may need some time to relax and slow down before you are able to drift off to sleep.
Get some fresh air. The pandemic has caused many of us to become home dwellers and you may find yourself rarely going outside your home. Being in natural light helps regulate your body clock which helps you sleep better. So now that the weather is improving see if you can take some of your work or workouts outdoors if you can.
Socialize more. This is another area that has been affected by the pandemic. There has been some new research that has shown that your social relationships can play a factor in your ability to sleep. This may be tied to your stress level. Having positive social relationships can decrease your stress, thus making it easier to sleep. The opposite is also true. Negative social interactions can increase your sleep and rob you of your nights rest . So, try and limit these interactions or if they are necessary, schedule them in the morning when you have the whole day to process the interaction before going to bed.
Eat some fish or take an omega-3 supplement. New research has shown that people who regularly ate oily fish such as tuna or mackerel were able to get a better quality of sleep. This may be because this type of fish contains omega-3 poly-unsaturated fatty acids, which enhances the production of serotonin, a neurotransmitter that’s involved in sleep regulation.
Try some breathing exercises or a meditation practice. Deep breathing helps regulate the nervous system, reduces your stress levels and promotes sleep.
Change your sleep environment. Maybe it is time for a new mattress or a more supporting pillow. Your sheets can also play a role in helping you sleep at night. Cotton sheets may be the most beneficial to regulating your body temperature at night and keeping you comfortable and cool. Now that many of us are working from home, it may be tempting to bring some of your work to bed with you to finish up on tasks that you were not able to complete during the day. I strongly discourage you from doing this. Try and keep your bedroom a work-free zone at all times.
However, it may be helpful to keep a journal or note pad beside your bed to jot down any ideas or tasks you think of while you are trying to fall asleep. By jotting them down, your know you won’t forget about them so you can give them permission to leave your mind for the night and allow you to rest.
I hope you find some of these tips helpful and you are able to use them to improve your quality of sleep. Focusing on improving in this area should be one of the first steps on your path to wellness and transforming your life.
Scents that promote Sleep!
Lavender
Chamomile
Jasmine
Rose
Sandalwood
Foods that promote sleep!
Cherry Juice or Raw Cherries
Kiwi
Milk
Fatty Fish
Nuts
Rice
