With having the clocks changed to go into Standard Time recently many of us are feeling the effects of our sleep routine being affected. We will simply adjust to the change in a week or two and find a new rhythm. But for some of us this small change adds to and even magnifies a bigger already existing problem- sleep deprivation.
Getting enough of quality sleep is essential for physical, mental and emotional health. While we are sleeping our brain does not ‘turn off’ as was once thought, instead it is being restored. Our mental energy gets replenished, the information and experiences from our day is stored and reorganized. Basically, there is mental housekeeping that goes on that also enhances our learning and creativity. Sleep is also the time that our body heals muscle tissue and restores itself. Another known fact about sleep is that our brain waves slow down when compared to when we are awake. This is important because when then are slow they create a combination of light and deep sleep that cycles throughout the night. It is these cycles that determine how refreshed we are in the morning when we awake.
1. Exercise to sleep better.
Exercise helps you to sleep sounder and longer and feel more awake during the day. The key is what type of exercise you do and when you are choosing to exercise during the day. While morning exercise can indirectly affect sleep your best bet is vigorous exercise (cardiovascular) in the late afternoon / early evening. Be sure though that you are not exercising within 3 hours of when you are planning on going to sleep.
2. Add light to your morning. While light is a wake-up call to the brain, it is also regulating your biological clock, helping it to keep on track with the earth’s 24-hour daily rhythm. The body’s clock is most responsive to sunlight in the early morning between 6 and 8:30am. It is most beneficial to expose yourself to direct sunlight outdoors for 30 minutes. These are best result recommendations- but this may not always be possible, so do the best that you can!
3. Manage your stress.
We can accommodate to stress that is present on an ongoing basis, and we may not even realize how stressed we are until we are faced with a breakdown or a health emergency. This constant exposure to stress also affects our ability to sleep well and can compromise our overall health. While we can’t avoid stress, we can learn to manage it. A top tip to managing stress is to assess what you have control over and what you don’t. This realization can help us to control our body’s response to a situation. Another good skill is listening to your body- paying attention to how you are physically and emotionally feeling to intervene before stress can affect your sleep. One final suggestion for managing your stress is to stop procrastinating. If you accomplish your tasks when they come up you can reap the benefits of completing them and prevent worrying about them or having them affect your ability to relax and sleep.
4. Try a sleep-friendly meal plan. Most Americans eat a small breakfast, a moderate lunch and a large dinner. This pattern can affect your ability to sleep well by potentially leaving you with uncomfortable gas or heartburn when you lay down for the night. I would suggest eating a substantial breakfast, having a moderate lunch and finishing with a light dinner. It is ideal to finish your meal at least 2 hours before you go to bed. Some other dietary suggestions to help with your sleep are reducing or eliminating caffein especially in the late afternoon or evening, and to drink the majority of your fluids for the day by the end of dinnertime. Also be aware that MSG can affect some people’s ability to sleep through their reaction to it and alcohol can disturb sleep and it is recommended to avoid consuming it within 2 hours of bed time.
5. Establish a bedtime ritual.
Set up and stick to a regular schedule for going to bed and waking to help regulate your body clock (circadian rhythm). Having a bedtime ritual helps to prepare us for sleep by sending a signal to your body and mind that it is time to sleep. Having a set routine also provides closure to your day allowing you to sleep with a quieter body and mind.
The amount of sleep that you need depends on your age, level of activity, emotional state and other factors. Most adults need 7-8 hours of sleep to function properly at work and in their homes. Regardless of your normal sleep needs, you may need additional sleep when you are recovering from a serious illness, injury or a surgery. You may also notice that you need additional sleep when you are mourning the loss of a loved one, going through a divorce or a breakup, or are being affected by some other unusual stress.
Short periods of sleep deprivation can be compensated for, but if they are frequent or prolonged than a sleep debt is being created that can have a variety of detrimental effects both physically as well as in your everyday life. This sleep debt is created by ‘borrowing’ a few hours from sleep for doing something else and expecting to ‘repay’ them at a later time- i.e. over the weekend. The problem is that the few extra hours we might get on the weekend is, over time, just a drop in the bucket of the total amount borrowed.
We can see the effects of this played out in our lives with:
Changes in our emotions (being irritable, impatient or even aggressive).
Changes in our mental functioning ability (poor concentration, lack of judgment).
Physical changes (high blood pressure, cardiovascular problems, diabetes, depression, obesity, decreased immune system response).
Drowsy driving and Accidents (from falling asleep or slowed reaction times).
Most sleep disturbances are a result of lifestyle habits, sleep disorders, and sleep disruptions of pain, disability, medication, or another source. Seek medical attention if your sleep problem persists more than 3 weeks. If the problem is severe (less than 3 hours of sleep per night) or if you have been told that you temporarily stop breathing when sleeping or snore loudly it is recommended to contact your doctor sooner. You may also want to consider seeking medical attention if you regularly get enough sleep but find yourself drifting off throughout the day as that is a serious symptom and should not be ignored.
Reference:
Giles, G. (2019) Sleep Well Live Well. Publications International Ltd. https://www.cnn.com/2022/03/13/health/mental-tricks-for-sleep-wellness/index.html
https://www.everydayhealth.com/sleep/how-put-racing-mind-bed-sleep-now/
https://www.headspace.com/sleep/how-to-sleep-better
https://www.helpguide.org/articles/sleep/getting-better-sleep.htm
https://www.hopkinsmedicine.org/health/wellness-and-prevention/natural-sleep-aids- home-remedies-to-help-you-sleep https://www.sleepfoundation.org/sleep-hygiene/healthy-sleep-tips
Next Time:
Stay tuned for my next blog in 2 weeks for a continuation of this topic in Part 2 where I discuss your sleep environment and have some tips for easing into sleep!
Related Blog Links:
Sleep Health Part 2:
Sleep Health Part 3:
Sleep Health Part 4:
Author: Jen Hassaj | 11-16-2022
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