What happens when sleep is disrupted for more than a night or two?
While it seems you are resting while sleeping, your brain and body are hard at work processing and restoring. Your brain is solidifying memories and removing toxins. Your body is repairing tissues, regrouping hormones, and strengthening the immune system. Sleep is an essential time for our bodies to repair and recharge for the next day.
Chronically poor sleep does not allow enough time for these essential activities to happen, increasing the risk for sickness, heart disease, stroke, diabetes, and mental health disorders. The risk for certain cancers- breast, prostate, and colorectal- also increases. Regularly getting less than 5 hours of sleep has also been linked to weight gain and lower sex drive.
What happens when you regularly sleep the recommended 7-9 hours? Consistent quality sleep helps to regulate emotions and improve decision making which leads to better relationships, reduced risk of injuries, and improved performance. Your body has time to build and repair muscle and regulate hormones, helping you to build strength and maintain your weight. The immune system is stronger, and you are better able to physically and mentally handle the stress of the day.
Getting 7-9 hours of quality sleep every night is not always easy. Quality sleep happens when you wake up feeling rested and fall asleep and stay asleep easily. Common barriers to good sleep are heartburn, anxiety, pain, breathing problems, and caffeine and alcohol consumption. Addressing your barriers and developing a bedtime routine is key to ensuring consistent restful sleep. A routine signals to your body that it is time to sleep and is especially important if you work 2nd or 3rd shift. A sleep routine has a few components:
1. Consistency
Allot 7-9 hours of sleep, going to bed and waking up at the same time every day.
2. Proper Setting
Curate a calm and comfortable space with low lighting, soft music, or relaxing smells.
3. Relaxation
Turn off electronics one hour before bed, Relax your mind by reading, journaling, or meditation. Relax your body with a warm bath or stretching.
4. Sunlight
Get sunlight on your face early during your waking hours and block it out during your sleeping hours.
Speak with your doctor if you are snoring a lot at night or have pauses in breathing. This could be signs of sleep apnea, a dangerous, but very treatable sleep condition. Good sleep is an essential component to our health and wellbeing. Make sure to prioritize it!
By: Kate Tryon, ACE Certified Health Coach