Sleep… It refreshes us like nothing else. It can be occasionally elusive, almost always comforting and definitely essential to our survival. Although we spend 33% of our lives asleep, most of us won’t spend much time focused on it. Many of us want to sleep as little as possible. There are so many things that seem more interesting or important than getting a few more hours of sleep. But just as exercise and nutrition are essential for optimal health and happiness, so is getting plenty of quality rest.
Sleep isn’t merely a time when your body and brain shut off. While you rest, your brain stays busy, overseeing a wide variety of biological maintenance tasks that keep you running in top condition and prepare you for the day ahead. Without enough hours of restorative sleep, you’re like a car in need of an oil change. You won’t be able to work, learn, create, and communicate at a level even close to your true potential. You will also be on the path to weight gain and a weaker immune system. Regularly skimp on “service” and you’re headed for a major mental and physical breakdown.
Think six hours of sleep is enough?
Think again. Researchers at theUniversityofCalifornia,San Franciscodiscovered that some people have a gene that enables them to do well on 6 hours of sleep a night. But the gene is very rare, appearing in less than 3% of the population. For the other 97% of us, six hours doesn’t come close to cutting it. If you’re getting less than eight hours of sleep each night, chances are you’re sleep deprived. What’s more, you probably have no idea just how much lack of sleep is affecting you. How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be wide-awake, fully alert, and firing on all cylinders. It feels normal to get sleepy when you’re in a boring meeting, struggle through the afternoon slump, or doze off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived.
The effects of sleep deprivation and chronic lack of sleep
- Fatigue, lethargy, and lack of motivation
- Moodiness and irritability
- Reduced creativity and problem-solving skills
- Inability to cope with stress
- Reduced immunity; frequent colds and infections
- Concentration and memory problems
- Weight gain
- Impaired motor skills and increased risk of accidents
- Difficulty making decisions
- Increased risk of diabetes, heart disease, and other health problems
How to sleep better? Naturally regulate your sleep-wake cycle
Melatonin is a naturally occurring hormone that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert. However, many aspects of modern life can disrupt your body’s natural production of melatonin and with it your sleep-wake cycle. Spending long days in an office away from natural light, for example, can impact your daytime wakefulness and make your brain sleepy. Then bright lights at night—especially from hours spent in front of the TV or computer screen—can suppress your body’s production of melatonin and make it harder to sleep.
During the day:
- Spend more time outside during daylight. Try to take your work breaks outside in sunlight, exercise outside, or walk your dog during the day instead of at night.
- Let as much light into your home/workspace as possible. Keep curtains and blinds open during the day, move your desk closer to the window.
At night:
- Turn off your television and computer. Many people use the television to fall asleep or relax at the end of the day. Not only does the light suppress melatonin production, but television can actually stimulate the mind, rather than relaxing it. Try listening to music or audio books instead, or practicing relaxation exercises. If your favorite TV show is on late at night, record it for viewing earlier in the day.
- When it’s time to sleep, make sure the room is dark. The darker it is, the better you’ll sleep. Even small light sources like an alarm clock displays and fire alarm LED’s can compromise sleep quality.
A few more tips for a good night’s sleep:
- Keep it cool- The ideal temperature in your bedroom should be between 67-70 degrees
- Decaf, please! -Avoid caffeine and other stimulants after 3:00 p.m.
- Unwind- Give yourself time to wind down and try taking a warm bath before bedtime.
- Have a snack- Enjoy a low-carb, protein rich snack a couple of hours before bedtime.
