Do you hear the term ‘sleeping like a baby’ and wish that you could? Why do we recognise that it is so important for a baby to sleep on a regular routine, yet as adults we throw that ideal out of the window?
Perhaps one the most damaging effects of our modern pressurised lifestyle is a lack of good quality, regular sleep. It has almost become a badge of honour to get by on an absolute minimum amount of shut eye, but many people fail to appreciate the negative effects this has on our long-term health.
A new study of 3000 people over 45 years old showed that those who slept for less than six hours per night were more than twice as likely to have a stroke or heart attack as those who got more than eight hours of sleep. The reason for this was not totally clear, but is thought to relate to the effect of sleep deprivation on the sympathetic nervous system (SNS). The SNS controls our fight or flight response, and over-stimulation can lead to elevated levels of the stress hormone cortisol in the body.
People short on sleep typically have higher heart rates and blood pressure than their well rested counterparts. Lack of sleep has previously been linked to other hormonal and neurotransmitter irregularities, contributing to an increase in depression, obesity and diabetes, as well as a host of other health problems. The body continually seeks homeostasis (balance) and sleep deprivation negatively affects every system within the human body.
Whenever possible you should try to maintain a regular sleep pattern by going to bed and getting up at the same time every day. Early to bed and early to rise is thought to be the optimal system for body health, possibly because it closely aligns us with our natural circadian rhythm. People with irregular sleep patterns, such as shift workers or airline pilots who travel across multiple time zones, are particularly at risk of health related complications.
Trying to catch up on sleep at weekends or burning the candle at both ends is likely to result in not only an increase in body fat due to elevated cortisol levels, but also the inevitable ‘brain fog’ where you can’t think clearly or concentrate. I know from personal experience how costly lack of sleep can be. After a long stint of sleep deprivation a few years ago, I managed to put petrol in my diesel car, never a good idea!
Melatonin is a naturally occurring hormone, controlled by exposure to daylight. The human body secretes less during the day when we want to be awake and alert, and more in the evening when we are supposed to be winding down for the night. Un-natural living conditions, such as lack of daylight in offices during the day and overstimulation at night from bright televisions and computers, can disrupt melatonin production and hence our sleep-wake cycle.
To regulate your melatonin levels make sure that you get outside during the day, even in the unpredictable English weather. There have been a number of high-profile reports recently about the rise in vitamin D deficiency brought about by lack of exposure to sunlight, lower quality diets, and more prevalent use of sunscreen. What has been less well publicised is how important daylight is when regulating our sleeping habits, mental health and even waistline!
I have several tips to ensure that you get a good night’s sleep.
- Set a sleep-wake schedule which you stick to seven days per week. Experiment to find the optimal amount of sleep for you (likely to be somewhere between 7 and 8 hours per night), then be consistent.
- If you find yourself short on sleep, opt for a daytime nap rather than getting up late and disrupting that regular rhythm.
- Turn off the computer or television at least 30 minutes before bed time. Over-stimulation delays the onset of quality sleep. Instead read a book, meditate or do some very gentle stretches.
- Avoid vigorous exercise for at least a couple of hours before bedtime. Exercise is a stimulant which will compromise the quality of your sleep if done late.
- Have a small carbohydrate snack just before bedtime to raise serotonin levels and help you to feel calm and relaxed.
- Make sure you have sufficient magnesium in your diet. Amongst its proven benefits in aiding sleep quality, magnesium supplementation has been shown to lower cortisol, improve insulin sensitivity (prevents diabetes), reduce body fat and decrease inflammation.
Chronic sleep deprivation is probably one of the biggest factors effecting why so many people are overweight and miserable, living on artificial stimulants to stay awake during the day and then tablets to sleep at night! The human body is so amazing that it is able to survive and adapt to a whole host of un-natural circumstances, but ultimately this comes at a cost.
We will never truly thrive and be in optimal health if we don’t take care of ourselves by eating high-quality real food, getting regular exercise and consistent sleep. I don’t want to go through life just getting by; facing an almost inevitable cascade of health problems as I age and my lifestyle takes its toll. I take care of my body now, so it can continue to serve me well in the future.
See for yourself how much better you can feel if you follow some of the tips above. Go to bed 15 minutes earlier tonight, shut down the computer or television 30 minutes before bedtime, and make a pact with yourself to stick with a regular sleep-wake schedule for the next 14 days. Let me know what works for you, and pass on any tips you have to improve the quality of your sleep in the comments box below.
Your sleepy Merlin Fitness friend, signing off in plenty of time,
Beth
