sleep and why we need it
why is sleep important?
Sleep is an essential function that allows your body and mind to recharge. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly. It’s vital to treat sleep as a priority.
what happens if you don't sleep?
Not getting enough sleep can lower your sex drive, weaken your immune system, cause over thinking issues so it’s harder to focus, increases stress, and can lead to weight gain.
how much sleep do I need?
While sleep requirements vary slightly from person to person, most healthy adults need seven to nine hours of sleep per night to function at their best. You should wake up feeling refreshed and alert.
benefits of sleep:
boosts immune system reducing the frequency of illness
regulates appetite to help maintain a healthy weight
lowers your risk for serious health problems, like diabetes and heart disease
reduces stress and improves your mood
sleep sharpens mind improves reaction time, focus, the ability to learn, recall information and process memories
sleep hygiene
minimize or avoid stimulants
Avoid alcohol within 3 hours of bedtime. It can cause and/or increase night sweats, hot flashes & anxiety.
Drink caffeinated drinks with caution. The level of caffeine in your blood peaks about one hour later and for most people it stays at this level for several hours. It can take up to 10 hours to completely clear caffeine from your bloodstream.
Avoid large meals or spicy foods before bed and finish eating 3 hours prior to going to sleep.
Avoid over the counter medication i.e., Cold and allergy meds, non-drowsy antihistamines, decongestants/cough suppressants. Some ingredients can cause anxiety or jitteriness, which can lead to insomnia.
Some medications may have stimulating effects. Consult your pharmacist and doctor to determine whether any of them might be contributing to sleep problems.
Do not change or discontinue any medications without first consulting your doctor.
sleep planning & preparation for sleep
As tempting as it might be to skip sleep to work, study, socialize, or exercise, routine is important. Calculate a target bedtime based on your fixed wake-up time and do your best to be ready for bed around that time each night. This helps to maintain the body's internal clock, or circadian rhythm.
Every hour of sleep before midnight is worth two after midnight. The sleep you get before midnight is better for restoring your body and more so the repairing to your brain and body cells. Making sure you are sleeping before midnight is good for your overall health.
Complete any aerobic exercise before 6 pm or at least 3 hours before bedtime.
Avoid anxiety-provoking activities close to bedtime i.e.: reading stimulating/exciting materials, paying bills, and checking your finances before bedtime.
Keep naps short. Aim to nap for only 10 to 20 minutes. The longer you nap, the more likely you are to feel groggy afterward. Napping after 3 p.m. can interfere with nighttime sleep.
Schedule difficult conversations well before bedtime and try to achieve some action plan or resolution before trying to go to bed.
Dim Your Lights: Bright lights can hinder the production of melatonin, a hormone that the body creates to facilitate sleep.
Unplug from electronics 30-60 min before bed. The blue light emitted by your phone, tablet, computer, or TV, cause mental stimulation, and decrease melatonin production.
Sleep can be disrupted by the temperature in your room. The best temperature for sleeping is between 18–20 degrees Celsius.
Consider room darkening blinds or curtains if you are light sensitive or wearing an eye mask.
Consider replacing your pillow or adding a body pillow: it’s important is that you feel comfortable and pain-free in bed.
Use quality sheets, hypo allergenic pillows and mattress covers.
strategies to use with trouble falling asleep or staying asleep
Consider reading a neutral book under low light to help with falling asleep.
Don't stay in bed more than 20 minutes trying to fall asleep. Leave your bedroom and go to a relaxing room other than the bedroom and read, meditate, or practice deep breathing.
If you awaken early because of recurrent thoughts, try writing them in a journal. If this does not help, consider counselling. Depression might be a factor.
If your partner is disturbing your sleep i.e.: snoring, too warm etc. You may want to consider sleeping in separate beds, or bedrooms, wearing earplugs or using a white noise generator.
supplements
Magnesium Glycinate: promotes relaxation, aids in sleep, can help with restless legs and muscle
cramping. Take before bedtime. Dosing varies, 1 to 2 capsules at bedtime.
Epsom salts: A bath before bed aids in sleep and muscle relaxation. Add 3 Cups of Epsom salts to bath water, soak for 30 min.
Melatonin: 5-10mg before bedtime. Can also be taken in the middle of the night to get back to sleep, be mindful of dosing as you can wake up feeling groggy.
Adrenal cocktail: Taken at bedtime - helps with sleep by preventing the frequent waking at 2- 3am improves mood and energy by repairing the adrenals takes about 2 weeks to take affect advise to take for take for a minimum 1 month for full benefits.
PS caps (Phosphatidylserine) 1to2 at bed Helps to quiet the mind, reduce cortisol spikes at bedtime and can reduce night sweats.
Ortho Sleep – 1to2 capsules at bedtime, or upon waking in the night
For those with severe insomnia you may want to consider having a sleep study done or seeing your family doctor regarding further sleep aids.
