Some consequences include:

• Hormonal imbalances. Poor sleep can throw numerous hormones off balance in the body, and vice-versa. Proper sleep is important for hormones to function effectively and many depend on the sleep-wake cycle such as cortisol, leptin, and ghrelin which are regulators of stress, hunger, and fullness.

• Difficulties with weight maintenance: One study found that people who routinely get less than seven hours a night of sleep are over 40% more likely to be obese. One factor that plays a role is that sleep helps balance the levels of ghrelin (the hormone associated with hunger) and leptin (the hormone associated with feelings of fullness). 

• Reduced cognitive function: Concentration, memory, and problem-solving are all negatively impacted by poor sleep. (That’s why the effects of driving while sleep-deprived is very similar to driving under the influence of alcohol.)
  
• Lowered immunity: Poor sleep lowers your immunity to common viruses. Initial studies also suggest adequate sleep improves your response to the COVID-19 vaccine, but more investigation is needed here. 

• Heightened risk for cardiac problems: Not getting enough sleep raises your risk for heart disease and high blood pressure. Conversely, however, getting more than nine hours on average also increases your risk. The sweet spot appears to be between seven and nine hours a night.

• More vulnerability to mental health struggles and social problems: A lack of sleep not only makes you more vulnerable to depression, it can also impact social skills like empathy and trust.

Are You Unknowingly Sabotaging Your Sleep?

As the list above suggests, sleep problems can impact all areas of health. However, it’s difficult to tackle sleep problems when you’re tired. Of course, when we’re tired, we reach for caffeine and don’t have the energy to adopt better lifestyle habits, creating a never-ending cycle.

Many factors can negatively impact sleep, including: 

• Stress 
• Caffeine
• Poor nutrition
• Sedentary lifestyles
• Blue light from electronic devices
• Medical problems like restless leg syndrome
• Chronic pain
• Hormone imbalances

Protecting Your Sleep

So how can we prevent these common sleep disruptors from impacting our health? The following tips can help you take a more proactive approach to getting a good night’s sleep. 

Make sleep a priority.

This simple shift can have a big impact. After all, sleep isn’t just something you fit in when you’re not too busy, but an essential function of maintaining good health. As mentioned, aim for 7 – 9 hours of restful sleep a night and prepare for sleep in a routine fashion so that it becomes more of a priority for you (more on that below).

Create a sleep-friendly environment.

Treat your bedroom like a sanctuary, and avoid doing other things in there, particularly if they are work-related. Keep the temperature moderate (cooler is better), and reduce noise as much as possible. If you have a lot of environmental noise, try a white noise machine. 

Maintain a consistent and restful routine.

Your body likes regular hours of sleep. We’re often programmed to stay up later and sleep in on the weekend, but maintaining a regular schedule and protecting your circadian rhythm is better in the long run. You should be able to wake up naturally without setting an alarm – if it takes several repeats of the snooze alarm, adjust your bedtime to an earlier time.

It’s difficult to switch from our fast-paced waking lives to a restful state conducive to sleep. Honor this transition by avoiding stimulating activities right before bed in favor of more restful activities like reading or having a warm bath.

Avoid blue-light emitting devices.

The light emitted from electronic devices is composed of blue wavelengths. This light can slow the production of melatonin, the sleep-inducing hormone. Think of it this way: your eyes associate the blue light of daytime with wakefulness, and as that light fades as the day ends, they send a signal to produce more melatonin. When a device also emits blue light, your eyes are tricked into thinking it’s the middle of the day. Minimize this effect by avoiding LED screens for two to three hours before bedtime. On a similar note, try not to keep your phone beside your bed. (If you use it for the alarm, simply buy an alarm clock.) This can prevent the urge to check notifications and will also reduce EMF (Electromagnetic Frequencies) exposure emitting from your device. Studies are ongoing, but research shows that daily occupational EMF exposure may be associated with poor sleep quality. 

Minimize sleep disruptors like caffeine and alcohol.

Caffeine can keep you awake even if you consume it as much as six hours before bedtime, so avoid anything with caffeine well before you plan to sleep. Similarly, avoid foods that give you heartburn, if you are prone to it. Although alcohol can put you to sleep faster, its effects are short-lived, and it shortens REM sleep, resulting in more disruptions to sleep and poor sleep quality.

Treat chronic pain and other conditions that can affect sleep.

Work with your healthcare practitioner if chronic pain is keeping you up at night. If you have chronic sleep difficulties, ask about determining if you have sleep apnea, a common condition in which people experience difficulty breathing while sleeping. 

Exercise during the day.

Exercise is one of the most helpful things you can do to improve sleep. Avoid overtraining, which can lead to insomnia, and don’t exercise vigorously too late. Many people find some light stretching or yoga in the evening helps with sleep. Try an inversion yoga pose like “legs on the wall” to help get your body in a restful and relaxed state.

Balance your hormones.

Did you know that a hormonal imbalance can cause your sleep to suffer? Fluctuations of thyroid, testosterone, estrogen, cortisol, progesterone, melatonin, and/or growth hormone can all cause sleep difficulties. For example, an imbalance of estrogen can cause waking in the night, night sweats as well as trouble getting to sleep due to increased cortisol. Find out if your hormonal imbalances are keeping you up or waking you up by scheduling a consultation and getting proper testing from a qualified healthcare practitioner. I can help!

Don’t overlook the importance of sleep in your overall health. If your sleep is not restoring your body daily, you can be setting your day up for a roller coaster of issues. Need help ensuring your body is balanced and functioning properly? Call me and book a consultation. We can help determine the root cause of your health issues and put you on a plan to help you be restored, vibrant, and resilient.

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The results of missing out on a good night’s sleep can undermine your efforts with nutrition and fitness. Your body needs sleep to regenerate and experience the benefits of your work towards better health. But many people experiencing sleep problems, or looking to improve health and energy levels, struggle to improve their quality of sleep. This often leads them to pharmaceutical solutions that can create more problems than they solve. A more natural approach improves the quality of your sleep without the potential for dangerous side effects.

Why We Need Sleep

It may seem simple on the surface, but sleeping is a complex process necessary for many functions, including.

• Energy conservation so you can tackle whatever the next day holds
• Hormone release and regulation
• Muscle repair
• Processing and organizing memories and information accumulated during waking hours
• Strengthening of your immune system

Because so much happens while we sleep, the results of not getting enough can be far-reaching. We don’t just feel tired, we are also at a higher risk of:

• Mental health problems. Almost every mental health condition can be impacted by not getting enough sleep. The frustrating element is that many mental health conditions make it harder to fall asleep and stay asleep.

• Weight gain and other metabolic concerns. Sleep regulates the hormones that control appetite, including leptin and ghrelin. Studies show that missing even one good night’s sleep can lead to poorer food choices. Missing out on sleep can lead to weight gain, metabolic syndrome, and Type 2 diabetes.

• Weakened immunity.  You’ve probably noticed you’re more likely to get sick when you’re tired. That’s because you produce infection-fighting cytokines and other antibodies while you sleep.

• Heart problems. Several factors influencing heart health, including cortisol levels and blood pressure, are impacted by sleep.

• Accidents. You’re less focused when you are tired, and that impacts your risk of a car accident in a way similar to drinking alcohol. You’re three times more likely to get in an accident when you’re tired!

Five Ways To Improve Your Sleep – And Your Wellbeing

1 – Improve your sleep hygiene.

Regular and predictable are the keys to a good sleep routine. It might take some experimenting to find what works for you, but many people find reading, taking a warm bath, doing some restorative yoga or meditation relaxes them.

Try to build in a routine to separate your sleep time from the stress and activity of your day. Some people find it helps to limit their bedroom to only for sleeping.

2 – Eat for sleep

Your diet can impact your sleep in several ways. For optimum sleep, eliminate the things that inhibit a good night’s sleep and focus on those that relax and balance your body and mind.

Avoid:

• Stimulants like caffeine, especially after noon as it takes upwards of 4 hours to clear your system.
• Alcohol before bedtime. Although alcohol is a depressant and can make you feel sleepy, it often disrupts your natural sleep cycles and you may find yourself waking up frequently.
• Spicy and overly heavy foods, which can make you too uncomfortable to sleep and cause indigestion.

Choose instead:

• Chamomile tea, which has proven sleep-enhancing effects.
• Foods high in tryptophan, which can relax you and encourage higher serotonin levels. In addition to turkey’s infamous tryptophan content, foods that contain tryptophan include salmon, pineapple, tofu, many nuts and seeds, and eggs.
• Some research suggests that consuming foods high in carbohydrates, like potatoes or rice, with foods containing tryptophan has a positive influence on sleep.
• Certain supplements can be beneficial for improving sleep, but be sure to work with a healthcare practitioner to determine what’s right for you. Some supplements used to help sleep include magnesium, which helps regulate the neurotransmitters linked to sleep, and melatonin, a hormone that helps regulate your circadian rhythm. Herbal supplements include valerian and passion flower, which both have sedative effects.

3 – Avoid blue light before bedtime.

The blue light emitted from electronic devices can trick your body into thinking it’s day time. As a result, it slows melatonin production, the hormone that regulates your sleep cycle. Try to avoid computer and device screens in the three hours before bedtime. If you must be in front of a screen, look into blue-light blocking glasses. Many people keep their phone beside their bed, but try to put yours in another room at night. (If you use it as an alarm clock, buy a digital or standard alarm clock. You’ll be surprised at the difference this makes!)

4 – Create a sleep-friendly environment.

It’s important to work with your body’s natural rhythms. A cool, dark environment signals that it’s night time, and therefore your body will release more melatonin. In fact, one study found that room temperature is one of the most important factors in the quality of sleep.

5 – Exercise wisely.

A regular exercise routine can help you fall asleep, but avoid intense activities at least two hours before bed. Researchers have seen positive effects on sleep from regular exercise such as yoga, strength training, and steady state cardio.

Don’t let poor sleep undermine your quest for a healthy lifestyle. Take the first step today towards better rest, more energy and a greater sense of wellbeing. Call for an appointment with us to talk about better sleep strategies!

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