Did you know sleep is one of the four pillars of lifestyle health? It’s because having adequate and restful sleep can have profound effects on our overall well-being. However, inadequate or non-restful sleep can make it incredibly difficult for our bodies to function normally, yet many people struggle with this very issue.
In fact, you might be experiencing inadequate sleep too! If you tend to get drowsy in situations like sitting and reading, watching TV, or being in a public place such as a movie theater, meeting, or classroom, it may not be as harmless as you think. Other signs include dozing off while riding in a car for an hour without stopping, sitting and talking to someone, sitting quietly after lunch, or even sitting in traffic for a few minutes.
The Effects of Sleep Deprivation
When we don’t get enough sleep, simple tasks become challenging, our stress levels start to rise, and overall, regulating emotions becomes even harder. Beyond these immediate effects, the cumulative impact of sleep loss and sleep disorders has been linked to a wide range of health issues, including an increased risk of high blood pressure, diabetes, obesity, depression, heart attack, and stroke.
For example, studies comparing groups of people who slept 5 hours versus those who slept 8 hours found that the latter group was more resistant to weight gain, even when inactive or eating poorly. They were also more likely to lose weight when increasing their activity levels and improving their diet.
Additionally, research shows that insufficient quality sleep can lead to: higher levels of hunger-regulating hormones like leptin and ghrelin, reduced insulin sensitivity, increased cravings for fatty, sweet, and salty foods, decreased physical activity, and the onset of metabolic syndrome.
Similarly, a study involving Ottawa medical school students revealed that those who stayed up late studying and sacrificed sleep scored lower on tests compared to those who prioritized at least seven hours of sleep.
This is because sleep plays a critical role in learning and the formation of long-term memories. Without enough high-quality sleep, focusing on tasks and thinking clearly becomes significantly more difficult.
Sleep loss is associated with a wide range of negative health consequences
How Much Sleep Do You Need?
Generally speaking, most adults should get 7-9 hours of sleep every night for optimal health promotion. On the other hand, teenagers and children need up to eleven hours of sleep every night.
The reason behind this is that our sleep is the most restful when it happens in conjunction with the circadian rhythm, and based on that, the optimal sleep window lies between 10 pm and 6 am.
Fortunately, we can do plenty of things to help ourselves get a good night’s sleep! Take a look at this table below, which highlights the seven simple strategies for adequate and restful sleep.
Seven Simple Strategies to Promote Adequate & Restful Sleep | |
|---|---|
Get Daylight Exposure | Light, especially sunlight, is one of the key drivers of circadian rhythms that can encourage quality sleep. |
Be Physically Active | Regular exercise can make it easier to sleep at night, and it also offers numerous other health benefits. |
Reduce Alcohol Consumption | Alcohol may make it easier to fall asleep, but when the effect wears off, it can disrupt sleep later in the night. So it’s best to moderate alcohol consumption and avoid it later in the evening. |
Budget 30 Minutes to Wind Down | Take advantage of whatever puts you in a calm state of mind such as soft music, a warm shower and light stretching. Soft smells, such as lavender, are known to relax the mind and induce sleep |
Dim Your Lights | Bright lights hinder the production of melatonin, a hormone that the body creates to facilitate sleep. |
Unplug From Electronics | Cell phones, tablets, and laptops cause mental stimulation that’s hard to shut off. These devices also generate blue light that decreases melatonin production. |
Adjust the Temperature | Set your bedroom temperature to suit your preferences, but err on the cooler side around 19-20 degrees. |
Most adults should get 7-9 hours of sleep every night for optimal health promotion
Closing Words
There are times when even the measures we discussed in this blog aren’t enough to promote adequate and restful sleep. In such cases, a naturopathic doctor might be your best bet!
At Aspire Natural Health Dr. Romi Raina, ND, is a licensed naturopathic doctor with many tools to assist patients with poor sleep habits. People often have disrupted sleep for a number of reasons such as shift work, sleep apnea, or chronic stress and anxiety. However, for each of these issues, there are specific sleep hygiene practices, nutraceuticals or botanical supplements that can help restore your sleep and reinforce a proper sleep cycle.
So, what’s the hold up? If you or your loved ones are suffering from a disturbed sleep cycle, make sure to get in touch with us today!
