We all have those occasional nights when we struggle to fall or stay asleep and are familiar with those unpleasant feelings the next day; irritability, inability to concentrate, fatigue, cravings for sugar and carbs (big time).  Luckily, you will usually feel fine after a good night's sleep.  

Chronic sleep deprivation or insomnia negatively affects your overall physical and mental health.  It increases the likelihood of heart disease, stroke, high blood pressure, diabetes, obesity and will shorten your life expectancy.  Consistent sleep deprivation will also impact your mental health with an increased likelihood of depression and anxiety.  

How much sleep do we need?

It varies depending on the individual, but most of us need between 7-9 hours of good quality sleep to function. Figure out what the optimal amount is for you by paying attention to your sleep patterns.  Keep a sleep diary or wear a Fitbit or an Oura ring to track your sleep.  Your optimal amount of zzz's will be when you wake up feeling well-rested and have energy for the day, and if it's hard for you to get up in the morning and you are tired for the rest of the day, you likely aren't getting enough sleep. 

What happens when you sleep?

The brain stores new information and gets rid of toxic waste. Nerve cells communicate and reorganize, which supports healthy brain function.  The body repairs cells, restores energy, and releases molecules like hormones and proteins.  1

What to do if you have sleep issues?  

Sometimes the cause is evident; job stress, financial issues, you are sick, a loved one is sick, or a death in the family.  There are still many things that you can do to assist with sleep even when the cause is something entirely out of your control (see below).  If you are not dealing  with extreme stress or trauma, and you have been experiencing insomnia for a few weeks, speak to your doctor or other health practitioners.  

Obtain a full physical to ensure that health issues are not the cause.  Side effects from medication and physical health challenges like sleep apnea can disrupt sleep.  Mental health challenges, including anxiety disorders, such as post-traumatic stress disorder, or depression, may disrupt your sleep.

If there are no underlying health issues that are the cause of the sleeplessness, don't ask for a prescription for sleeping pills until you analyze your sleep habits.  

What are your sleeping habits like?  Sleeping habits are often called sleep hygiene.  

Good Sleep Hygiene Suggestions:

1)    Stop eating and drinking 3 hours before you go to bed.  If you go to bed, after you have eaten, it will be impossible to sleep deeply because your body is busy digesting food.  If you continue to drink, even just water, up until you go to bed, you will need to get up to go to the bathroom and may have a hard time following asleep again. 

2)    Disengage from all of your devices at least an hour before you go to bed.  The blue light from your devices engages the brain and delays your body's internal clock (a.k.a., your circadian rhythm), suppresses the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep.

3)    Make your bedroom sleep-friendly.  Your bedroom should be a sanctuary that is calming and clutter-free. Remove all devices from your bedroom as you might be tempted to check them if you wake up in the middle of the night. Ensure that your room is completely dark, so dark that you can't see your hand in front of your face-purchase blackout curtains or a sleep mask.  Your bedroom should be cool and avoid sleeping with heavy blankets or clothing.   Invest in a comfy mattress, pillows, sheets and duvet. 

4)    Diet.  Do you eat well?  Limit sugar and processed food.  If your diet has not been great, I recommend connecting with a holistic nutritionist. 

5)    Limit caffeine intake. This includes coffee, tea and soda.  Do not drink these beverages in the afternoon.   

6)    Create regular sleeping hours.  Of course, there will be times when this will be disrupted because you stayed late at an event or you had to catch an early or late flight.  Still try to go to sleep and wake up at the same time, or give yourself an hour range.  I try and go to bed between 10 & 11 pm and wake up between 6 & 7 am.

7)    Create a winddown routine.  An hour before bed, turn off your devices, take any supplements for sleep, meditate, read, or journal.  

8)    Find alternatives to sleeping pills.  CBD oil, passionflower, valerian root, or melatonin.  I saw a Naturopathic doctor for assistance with this. 

9)    If you cannot sleep, get up.  Do not lie there worrying about it. Get up and do something you find relaxing (avoiding devices) until you feel sleepy again, then go back to bed.

I have had moments of severe insomnia in my life, and overall my sleep has been consistently good for years.  If I don't sleep well, I can usually contribute it to eating or staying up late, not turning off devices an hour before bed, or binge-watching until the wee hours.  I occasionally take a melatonin supplement, and I regularly take other supplements (see # 8 above) an hour before bedtime.  I also recently purchased a sleep mask, even though we have dark out blinds.  My husband usually goes to bed a bit later than me, and he likes to read.  His little light was enough to disrupt my falling asleep and has occasionally woken me up.  My sleep mask has been a game-changer.  

Naturopathic doctors have helped me the most with my sleep issues by making dietary and supplement recommendations. 

Sleep is essential for good health. We need sleep to survive, just like we need food and water. It allows your body and brain to repair, restore, and reenergize.

Make a good night’s sleep a priority. 

Be well.

Anita

Resources:

1-https://www.healthline.com/health/why-do-we-sleep

-National Heart, Lung & Blood Institute (articles on sleep)

-SleepFoundation.org

QUOTE OF THE WEEK

The answers you seek never come when the mind is busy, they come when the mind is still, when silence speaks loudest.

Leon Brown

DISCLAIMER; The information provided on County Yoga Loft’s website blog is for general health care informational purposes only. All information on the site is provided in good faith, however it should not be considered to replace consultation or advice from a physician and/or other healthcare practitioner.  The use or reliance of any information contained on this site  is solely at your own risk.