The Role of Sleep

A good night’s sleep is just as important to your health as eating a balanced diet and exercising.

Studies have shown that there is a strong link between poor sleep and weight gain. Factors such as hormone disruptions, lack of motivation to exercise from low energy, and consuming

more calories account for the link between obesity and lack of sleep.

Good sleep is associated with improved cognition, concentration, productivity, and performance.

In fact, sleep deprivation can negatively impact some aspects of brain function to a similar degree as alcohol intoxication.

Finally, sleep is linked to glucose metabolism, which means poor sleep habits are also strongly linked to adverse effects on blood sugar. Diabetes, heart disease, and stroke risks are increased in sleep-deprived individuals.

Getting 7-8 hours of quality sleep is crucial to health. Can you think of any habits you might have that are hindering you from a proper night’s rest?

If you’re struggling with sleep, essential oils can help promote relaxation and encourage a night

of sound sleep.

Lavender oil is the most frequently used essential oils for sleep, and numerous studies have shown the use of lavender oil at bedtime can help improve sleep quality. Simply add a few

drops to a cotton ball and take several deep inhalations. Place the scented cotton ball near your pillow.

Cedarwood oil has also been found to produce a sedative effect. Try adding a few drops to a diffuser in your bedroom for tranquil sleep.

A few drops of bergamot oil can be applied and massaged into the temples for a calming effect.

This will help induce sleep when feeling anxious or stressed.

Chamomile, Ylang Ylang, and Sandalwood are additional oils to try. You can even create your very own unique scent by mixing any of these oils for a stronger effect. Adding a few drops to a warm bath can be very calming after a stressful day.

If you have trouble sleeping, creating a bedtime routine can help. Repeating the same quiet series of habits and steps at night can help calm an overactive mind and help your body recognize that it’s time to sleep.

What you do for your bedtime routine is up to you, but here are a few things to try:

Switch off all electronic devices an hour before sleep.

The light emitted from electronics can interfere with your internal body clock, not to mention checking emails or scrolling social media can cause stress.

Try a relaxation activity.

Meditation, breathing exercises, or reading can help calm the body and reduce an overactive brain. If you’re plagued with worry, try writing concerns and reminders for things to do tomorrow to get them off your mind.

Create a calming bedroom space.

The body associates a lower temperature with a signal for sleeping, so adjust your room temperature a few degrees lower. Then, avoid overhead lights and opt for soft, yellow lamps

and candles during nightfall instead.

Whatever you include in your bedtime routine, keep it relaxing and calming. Start your routine an hour before bed and try to stick to your bedtime even on weekends.

Sleep loss accumulates over time, meaning if you miss two hours a night for a week that’s a total of 14 hours a week! That total sleep loss is called sleep debt, or sleep deficiency. Poor

sleep habits and long-term sleep debt loss will affect your health. Getting enough sleep is necessary for your mental health, physical health, quality of life, and safety.

Sleep debt or deprivation is the condition of not having enough sleep and can be acute or chronic. Sleep deficiency is broader and occurs when:

-You don't get enough sleep

-You sleep at the wrong time of day making you out of sync with your body's natural clock

-You don't sleep well or get the different types of sleep that your body needs

-You have a sleep disorder that prevents you from getting enough sleep or causes poor quality sleep

Many chronic health conditions, such as heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression can stem from sleep deficiency.

It’s a common misconception that people can learn to get by on little sleep with no negative effects. While sleep need varies from person to person, adults typically thrive on 7-8 hours a night.

There are two broad types of sleep, REM and non-REM cycles. Each has its own distinct physiological, neurological, and psychological features.

Let’s take a deeper look!

REM stands for rapid eye movement. Non-REM sleep cycles are very relaxed and get progressively deeper. REM cycles, on the other hand, are very active meaning the brain is

almost as active if it was awake.

The body naturally cycles between each type every 90 minutes of sleep. This is because each type offers distinct benefits. For example, deep sleep is essential for restoring energy and

allowing the body to undergo maintenance.

During Non-REM sleep, the body heals wounds, creates white blood cells for defense, muscles are restored, and hormones are released. None of these processes would be possible without

non-REM sleep.

Dreams make up the majority of REM sleep. During REM cycles, the brain is awake but the body isn’t. This provides the perfect time for your brain to reorganize the vast amount of

thoughts gained during the day.

Both cycles are important, however, when we are deprived of non-REM sleep, the body will always try to make up for it whenever it next gets the chance.

Whether you have trouble falling asleep, or difficulty staying asleep, there are a number of factors linked to poor sleep. Sleep problems can be acute (short-term) or chronic (long-term).

Common factors that can cause acute sleep difficulties can be divided into four groups:

-Physical disturbances, such as back pain

-Medical issues, such as asthma

-Psychiatric disorders, such as anxiety

-Environmental issues, such as alcohol use

Chronic sleep disorders, such as insomnia, can be caused by factors such as depression, chronic stress, and pain or discomfort at night. Genetics, medications, and aging can also account for chronic sleep problems.

Behavioral and cognitive measures can be beneficial for treating sleep disorders. Relaxation techniques, for example, help release tension to calm the mind and body. Meditation, breathing exercises, and guided imagery can also be helpful.

Cognitive-behavioral therapy helps to identify and change negative thought patterns and behaviors to develop a healthier sleeping pattern.

Are your sleep concerns acute or chronic? What are you currently doing to address them?

Getting a good night’s sleep is the result of numerous factors and healthy habits.

Unhealthy daytime habits and lifestyle choices can leave you tossing and turning at night. Poor sleep adversely affects your mood, brain and heart health, immune system, creativity, vitality,

and weight.

Keeping in tune with your natural sleep-wake cycle is important. To accomplish this, go to sleep and get up at the same time every day, even on weekends, avoid taking naps, and fight after-

dinner drowsiness by doing something active like taking a walk.

For better sleep, time your exercise right. People who exercise regularly during the day sleep better. Additionally, cut back on sugary foods, avoid large meals in the evening and caffeine too

close to bedtime.

If you still struggle to get a good night’s sleep, make time before bed to wind down and clear your head. You can do something relaxing like meditation or write down worries to stop them

from taking over your thoughts. Improve your sleep environment by keeping your room cool and comfortable.

Healthy adults need around 7-9 hours of sleep every night and getting less sleep than that has been found to strongly impair human functioning.

If you or someone you know has trouble sleeping, we can help!

First and foremost, we are concerned with educating people to meet their individual health needs, in this case, improving sleep to improve overall health. Techniques we use include

education and the adoption of healthy lifestyle changes. These techniques are used to empower clients to make informed, educated decisions when it comes to health.

We may use the following tools to understand your sleep pattern and disturbances:

- Ask you to use a sleep diary to track your bedtime and wake-up time

- Use the Epworth Sleepiness Scale to determine daytime sleepiness

- Use a Polysomnogram to measure activity during sleep

- Have you wear a wrist monitor to measure sleep-wake patterns over time by evaluating movement

- Conduct a mental health exam

Depending on your individual sleep issues, certain lifestyle changes may be suggested. Some common lifestyle changes include:

-Tracking Circadian rhythms

-Avoiding nicotine and caffeine

-Changing eating habits close to bedtime

-Getting regular exercise

-Learning relaxation techniques

-Creating a sleep-encouraging environment

No matter your sleep concerns, we are here to help.

I hope you will benefit from some of the techniques we shared here.