SLEEP MORE LIVE BETTER
I recently laughed out loud and shook my head after seeing an ad for a narcolepsy drug. This condition, which is characterized by overwhelming daytime sleepiness, is a real diagnosis, but my first thought went to the habits of too many of us who just don’t sleep enough. You probably live with someone like this.
Ironically, in this body-obsessed culture sleep might be the most ignored strategy for a better body. If you are chronically sleep-deprived your body is under constant stress. When you are stressed your body releases hormones which cause you to store more fat and more fat leads to a variety of health concerns.
Can you remember the last time you weren’t tired?
The fatigue you may feel right now (hopefully not because of this article) is a result of ignoring your need for seven to eight hours of sleep each night. Four hours most nights and a drowsy weekend on the couch doesn’t cut it. Sleep is one of the most basic needs for all animals and those of us with opposable thumbs are no exception. A lack of sleep, just like a lack of food or water, will kill you (or make you want to die).
The sleep cycle consists of five stages, which culminate in REM (rapid eye movement). Once you reach REM sleep you drift up and down the stages of sleep throughout the night. During REM you dream about flying, Emily Blunt or playing on stage with Bruce Springsteen. Fun, yes, but it is during the third and fourth stages that human growth hormone (keeps you young), melatonin (may protect against cancer) and other hormones essential to bodily repair and function are released. However, if your sleep is frequently interrupted or too brief, you may not experience these stages enough to reap the benefits.
Obviously, the main benefit of getting enough sleep is fewer visits to your favorite caffeine pusher, er…barista. You will also reduce your risk factors for heart disease, stroke and overeating. While in sleep stages three and four, leptin and gherlin, which regulate appetite are balanced. Consequently, there’s less chance of you mistaking your need for 40 winks with a desire for chocolate.
When you eat better you are healthier, and this works in concert with a reduction in your stress levels, blood pressure and cholesterol, which drastically reduces your risk for disease of all sorts, even cancer. A good night’s sleep will also raise your serotonin levels, reducing your chances of becoming depressed.
Here are five key things you can do to enhance your habits for a better night’s sleep tonight:
1. Make your bedroom cool and dark, which tells your pineal gland to increase melatonin production and send you to dreamland.
2. Your bed is for two things: sleep and sexy time. Get rid of the laptop, the tv and the tablet, all of which stimulate your brain and keep you awake. Besides, people without a tv in the bedroom have 50 percent more sex than those of you watching Jimmy Fallon. It’s science J
3. White noise from a fan or white noise machine drowns out the little interruptions on your descent to REM like the neighbor’s dog, the kid with the thumping, car stereo or your partner’s snoring.
4. Wear loose, cool clothing because your body warms during the night and you will awaken if you are too hot.
5. Try to maintain a set wake-up time. Even if you had a rough night last night and want to sleep later, tough it out and go to bed a little earlier tonight. This helps reset your circadian rhythms, making sleep easier.
Reduce the Stress and Get Some Rest
The final thing when addressing quality sleep is to consider how you spend your waking hours. Even if you turn your phone off, sleep in a cool, dark room and maintain a consistent sleep schedule, high levels of stress will waylay your rest.
While some level of “stress” is normal and healthy, consistent stress will leave you worn out even after eight hours in bed. I understand some stressors are outside of your control, so focus on what you can control and try to release the rest. Your choice to exercise, eat well, get outside, look for the positive side of situations and, if need be, change your surroundings, will help reduce stress and improve your sleep.
You’ve awaken to the benefits of sleep. As vital as exercise and a healthy diet are to your overall well-being, sleep is vital if you want to reap the full rewards.