Better Sleep - Why it’s Actually Important to Your Health
It’s 10:30 pm. You’re lying in bed, on your phone, watching videos on social media. Each time you scroll to the next video, you tell yourself, “This is the last one.” But, by the time you finally go to sleep, you realize it is now past midnight and you need to wake up in four hours!
Of course, the next day you feel tired and groggy. Maybe you snap at your spouse. Perhaps you find it hard to focus at work. These are all symptoms of Sleep Deprivation.
But there’s more to losing sleep than how we feel the next morning. Sleep deprivation can impact many systems in our bodies that we need to function day to day, and many of these issues can even have repercussions on our overall health.
How Does Sleep Deprivation Impact My Health?
Central Nervous System (CNS): This is the main information highway of the body, which can be disrupted without proper sleep, impairing the brain from being able to process the things that we learned throughout the day. If the CNS isn’t functioning properly, it can have negative effects on mental abilities and emotional states. It can also have other psychological effects such as anxiety, depression, impulsive behavior, paranoia, and even suicidal thoughts.
Immune System: This is the part of the body that fights infections and viruses, and while we sleep, it produces protective, infection-fighting substances like antibodies and cytokines. When our immune systems are affected, sleep deprivation can make it harder for our bodies to fight chronic conditions such as diabetes mellitus and heart disease.
Respiratory System: When this becomes affected, there is the possibility of developing Obstructive Sleep Apnea (OSA). OSA is a common sleep disorder that occurs when the upper airway partially or completely collapses during sleep, interrupting breathing.
Sleep deprivation can also affect our Digestive System. When we sleep, the body releases Leptin, which tells the brain that you are full. It also releases Ghrelin, which is an appetite stimulant. When we don’t get enough sleep, the brain reduces the amount of leptin and increases the amount of ghrelin.
Sleep deprivation can also lead to many types of sleep disorders. The most common are circadian rhythm disorder, insomnia, narcolepsy, OSA, and restless leg syndrome.
How Much Sleep Do I Need?
The amount of sleep a person needs depends on the individual. Most people need 7-9 hours of sleep every night. Some can get away with les, others might need a little more.
To figure out if you are getting enough sleep per night, ask yourself these questions:
Am I mentally alert?
Am I cognitively at my best?
Do I feel like I need to take naps throughout the day?
Am I constantly trying to avoid falling asleep at inappropriate times?
Am I able to function like I would like during the day when I am not sleeping?
How Do I Get Better Sleep?
Limit screen time before bed. Turn off the TV and put your phone away. These devices emit a blue-green light which shuts off your melatonin secretion which can impair your ability to sleep. This will also keep you from getting stuck in a one-more-video loop!
Stop drinking caffeine after noon. Caffeine works by blocking adenosine, a chemical in the brain that causes sleepiness.
Design a bedtime routine. Create a routine that tells your body it’s time for bed. You can do this by turning off the TV, dimming the lights in your house, brushing your teeth, and maybe even adding in some meditation.
Associate your bedroom with sleep. Experts recommend a few tips to make your bedroom a “sleeping place,” such as, keeping your bedroom clutter-free to avoid over-stimulating your brain; maintaining a cool temperature in your bedroom because a lower core temperature promotes better sleep; don’t work in your room, as this can blur the lines between work and rest, making it harder to fall asleep. And, as mentioned above, keep electronics out of your bedroom.
Dr. Dave Balachandran, Director of the Sleep Center at the University of Texas MD Anderson Cancer Center, explained the science of sleep when he said, “Sleep is derived by the brain. There’s a set of neurons, or brain cells, that create sleep. They have two functions: to activate sleep and activate keeping you awake”.
It’s important to remember that a good night’s sleep is as important to staying healthy as diet and exercise, and it’s one more crucial way you can take charge of your health.
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