The Sleep Factor
Tired of feeling tired? Addressing your sleep may be the key to
feeling better.
Your dry, scratchy eyes struggle to
make out the blurred numbers on the digital alarm clock as the loud
buzzing noise wakes you from a deep sleep. Feeling half alive, you flail
your heavy arm over the clock and drop it a few times in the hopes of
hitting the snooze button. The alarm is finally silenced. Bringing the
covers up to your chin, you revel in the warmth of a plush duvet and drift
back to sleep, at least for the next nine minutes.
This is
probably one of your typical mornings, but chances are this kind of
routine is a sign of sleep deprivation. Sleep deprivation has been linked
to such things as motor vehicle accidents, reduced employee productivity,
and serious health problems like obesity, cardiovascular disease, and
depression. In fact, getting adequate sleep is just as important for
disease prevention as eating healthy, being physically active, and
controlling your stress levels.
According to the National Sleep
Foundation, people are getting over an hour less sleep today than they
were a few decades ago. Ideally, most adults should be getting just over
eight hours of uninterrupted sleep per night. For many, getting eight
hours of sleep a night is only a dream. Stats Canada reveals that 47 per
cent of Canadians will cut back on their sleep in order to add more time
to their day. Also, women report more problems sleeping than men.
So what are some of the most common causes of sleep problems? What
exactly occurs in your body while you sleep? Is weight gain really
associated with a lack of sleep? What can you do to support healthy sleep
habits? Stay awake and keep reading.
Common causes of
sleep problems
There can be many underlying conditions
that may cause a variety of sleep problems, including stress, a newborn
baby, shift work, sleep apnea (breathing problems during sleep), restless
leg syndrome (RLS), menopausal symptoms (night sweats), digestive
disturbances, and an over-consumption of alcohol and caffeine. It is
important to seek the advice of your primary health care practitioner for
a proper assessment and treatment options for health concerns that may
arise from your sleep problems.
What happens when we
sleep?
Contrary to popular belief, our body is very active
while we sleep. Hormones such as cortisol, growth hormone, follicle
stimulating hormone, and luteinizing hormone are released during your
sleep and affect growth, development, the reproductive system, memory, and
learning. Your metabolism does slow down during sleep, but other systems
and their associated organs in the body, such as the endocrine, nervous,
and immune systems, remain quite active.
Good sleep
hygiene
In order to avoid the potentially serious effects
of sleep loss, consider following some of these lifestyle recommendations:
- Keep the bedroom as dark as possible and keep light sources (digital
alarm clocks, night lights, etc.) away from your eyes while you sleep.
Light may decrease the release of the melatonin hormone, which plays an
important role in helping you fall and stay asleep.
- Avoid eating right before bed. It will be difficult to achieve a
good night’s sleep if the body is busy digesting a large meal. Eating a
lot before bed may also contribute to heartburn.
- Try to limit your intake of excess caffeine, alcohol, tobacco, and
other stimulants that can affect your quality and quantity of sleep.
Weight gain from sleep loss
There is some
evidence to suggest that not getting enough sleep can adversely affect
levels of leptin, growth hormone, cortisol, and ghrelin, the hormones that
are intimately involved in appetite control, fat storage, and muscle
tissue development. In short, a lack of sleep can lead to being overweight
and obese.
Are There Natural Health Products Available that can help
improve your sleep?
Supporting healthy sleeping habits
involves addressing the cause. Again, it is important to talk to your
primary health care provider about any health-related concerns you may
have. However, if menopausal night sweats are contributing to many
sleepless nights, herbs such as Black Cohosh may help relieve
menopausal symptoms, thus supporting a good night’s sleep. One of the
major contributing factors to sleep apnea is being overweight or obese, so
a safe and effective weight loss program can benefit people with this
condition. Deficiencies or sub-optimal levels of nutrients like folic
acid, iron, vitamin B12, and the complex of B vitamins may contribute to
symptoms of restless leg syndrome so correcting these deficiencies
can improve sleep. , Ensuring adequate calcium and magnesium intake
through diet and supplements can help decrease muscle tension,
support the nervous system, and aid in falling asleep.
So
think twice before you consider burning the midnight oil and choose to
miss an hour or two of sleep. The consequences of this decision can have
negative effects on the heart, nervous system, and even the waistline.
Remember...
Try to get eight hours of
sleep each and every night, and try to aim for the same eight hours to
establish a regular bedtime and waking hour. The best idea is to pick the
time you have to wake up and then make sure to hit the sack at least eight
hours prior.
back to
top
|
