Not a creature was stirring except those of us that don't sleep through the night! During this season our thoughts turn to our "to do" lists; presents that need to be bought, wrapped, and delivered. Food that needs to be bought, cooked, and served. Houses that need to be cleaned, decorated, and opened to loved ones. With all of that on our minds, no wonder we are restless. Here are some reasons we need sleep and some ways to get it.
6 Reasons We Need a Good Night's Rest
1. It maintains a strong immune system. Sleep deprivation compromises immune function and makes us more vulnerable to disease.
2. It slows aging. Too little sleep elevates levels of stress hormones and lowers levels of growth hormone, necessary for cell repair.
3. It prevents diabetes. Sleeplessness increases insulin resistance, a precursor to type 2 diabetes.
4. It keeps you slim. When you're sleep deprived, you have more of the appetite-stimulating hormone ghrelin in your blood and less appetite-curbing leptin, a combo that leaves you longing for junk food.
5. It helps maintain a sharp memory. Even one sleepless night impairs concentration and memory and can affect job performance.
6. It can make you happier. Insomniacs face a higher risk of depression, alcoholism, and suicide.
"If you wake up in the middle of the night and your mind is agitated, it's probably a good idea to get out of bed," says Rubin Naiman, PhD, director of sleep programs for Miraval Resort in Tuscon. "But when people wake up and are at peace with it, it's fine to stay in bed. Occasional wakefulness is a normal part of the sleep cycle."
Tips on getting to sleep and staying that way!
1. Cut out the alcohol. Alcohol is probably the substance used most often for sleep. However, when you fall asleep under the influence, both the quantity and the quality of your sleep are adversely affected. Even small to moderate intakes of alcohol can suppress melatonin (a hormone that helps regulate sleep), interfere with restorative N-REM cycles, and prevent dreaming.
2. Cut out the caffeine. Caffeine boosts alertness, activates stress hormones, and elevates heart rate and blood pressure--none of which are very helpful when you're trying to get shut-eye. Some people are more sensitive than others to caffeine's effects, and one's sensitivity may be hereditary. And even if you've never had a problem with caffeine, you may develop one over time; age-related changes in body composition can affect the speed at which caffeine is metabolized.
If you are sensitive to caffeine, take note that its half-life--the time required by your body to break down half of it--can be as long as 7 hours. In other words, if you were to have your last cup of coffee at 1 pm, a quarter of the caffeine it contained could still remain in your system as late as 3 am. In women, estrogen may delay caffeine metabolism even further. Between ovulation and menstruation, you take about 25% longer to eliminate it, and if you're on birth control pills, you take about twice the normal time. (Newer, low-estrogen pills may have less of an impact.)
3. Keep it cool. Most sleep researchers advise keeping your bedroom cool, but not cold--the National Sleep Foundation recommends between 54 and 75°F. This is because a cool room makes it easier for your core body temperature to drop, which must occur for you to fall asleep. (Body temp reaches its lowest point about 4 hours after you nod off.) However, the thermostat is only part of the story: Proper air circulation and blankets that aren't too heavy are also necessary.
4. Carb loading. It's true that carbohydrates boost the availability of the sleep-inducing amino acid tryptophan in the blood, which in turn boosts serotonin. But don't assume that a big plate of pasta will put you to sleep; in fact, as a general rule, anything that raises body temperature, including the consumption of calories, wrecks sleep. Plus, if you have any digestive problems such as heartburn or gastroesophageal reflux disease (GERD), eating before bedtime is just asking for trouble.
5. Exercise. Exercise, of course, raises core body temperature, which is why we're advised to skip it in the evening. However, some people enjoy evening exercise --in fact, some studies suggest that it may help us sleep deeper. Whether you exercise in the a.m. or in the p.m., exercise helps us get our zzzz's.
6. Develop a sleep ritual. Experts advise us to find relaxing activities in the evening to prepare us for slumber. "It should be something you do every night to signal the body that it's time to unwind." Maybe it's a relaxing bath, turning down the lights, reading a book, or watching a calming tv program.
Always be careful about trying anything new the night before a day when you need a clear head, in case it backfires and keeps you awake. And it never hurts to make your doctor's office a first step, especially if your inability to sleep comes on suddenly; sleeplessness can be a side effect of some medications or a sign of illness. And no matter what the experts say, listen to what your body tells you. Become a close observer of your sleep and the things that affect it--negatively and positively--and you'll be catching some zzzz's in no time.
Eat Intentionally and get some sleep,
Cindy
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