Why It’s Important to Get a Good Night’s Sleep
The quality and quantity of an individual’s sleep influences the body’s ability to repair, grow tissue, bone and muscle and strengthen the immune system. Disturbed sleep can cause diminished physical and cognitive functioning, moodiness, emotional distress and lower your body’s ability to prevent illnesses. The sleep/wake cycle refers to daily 24 hour sleep patterns controlled by the body’s circadian rhythms.
What Happens While You’re Sleeping
Your brain sorts and processes information collected throughout the day. When you’re asleep your brain is actually busy creating long term memory.
Your body releases hormones while you are asleep that have very specific roles in maintaining wellness. Melatonin, released by the pineal gland, controls your sleep patterns. Levels increase at night time, making you feel sleepy. While you’re sleeping, your pituitary gland releases growth hormone, which helps your body to grow and repair itself. Levels of cortisol, often called the stress hormone, is lower during the first few hours of sleep before rising to peak soon after you wake up. This helps you wake up and switches on your appetite.
During sleep, your sympathetic nervous system, which controls your ‘fight or flight’ response, relaxes. Studies show that when we’re sleep deprived, sympathetic nervous system activity increases which results in increased blood pressure. There is growing evidence sleep deprivation affects glucose metabolism and may contribute to weight gain and insulin-resistance.
While you’re sleeping, your immune system releases a type of small protein called cytokines. If you’re sick or injured, these cytokines help your body fight inflammation, infection and trauma. Without enough sleep, your immune system might not be able to function at its best thus increasing your vulnerability to illness.
Insomnia vs. Sleep Deprivation
Insomnia is sleeplessness that cannot be attributed to an existing medical, psychiatric, physical or environmental cause. Individuals suffering from sleep apnea, narcolepsy and restless leg syndrome should seek the advice of a healthcare professional. These are examples of sleep disorders that may have serious health effects or even injury (driving, operating machinery etc.) An environmental cause could be noisy neighbors and physical could be a result of drinking a caffeinated beverage right before bed.
Sleep deprivation is not a specific disease. It’s usually the result of other illnesses or from life circumstances. New parents are the classic example of sleep deprivation.
How to Cultivate a Good Night’s Sleep
Maintain a regular sleep/wake schedule. Establish a routine for getting up and going to bed and stick with it for 21 days. Similar to a fitness routine or diet, it takes 21 days minimum to establish a routine. Don’t expect immediate results. Watch television, check email and chat with friends on social media in another room, not your bedroom. Overstimulation from electronic screens can derail your new sleep routine before it becomes established.
Launder your bed linens regularly, spray with a toxin-free linen spritz. Invest in a quality mattress and pillow, if that is not in your budget consider a good quality mattress overlay and a new pillow. Side sleepers and back sleepers have different body postures and a pillow that supports your head/neck can make an incredible difference in your physical comfort. Use room darkening drapes and a white noise machine if your neighborhood is loud or a street lamp shines into your sleep space.
A Step-by-Step Bedtime Routine for a Good Night’s Sleep
- Establish a set time each evening you will begin your bedtime ritual – for example 8:30 pm. Turn off electronics. Silent your cell phone, consider setting up an automatic message reply.
- Take a hot bath with essential oil infused Epsom Salt – soak away stress, tension and allow yourself to relax. After your bath, cleanse your face and moisturize your skin.
- Warm a cup of herbal tea (No caffeine!) Focus on your breathing and enjoying the taste of the warm drink. Imagine it sliding into your body and preparing you for a restful sleep.
- Speak positive affirmations about sleep. ‘My body and my mind are ready to rest’; ‘My dreams are a place for positivity and hope’; ‘Calming thoughts and optimism will fill my dreams’.
- Place a white noise machine on your bedside table and switch it on as you tuck yourself under the covers.
- Try applying lavender essential oil to your chest, arms and hands just before going to bed. As you inhale the aroma of the essential oil the terpenoids activate the limbic system of your brain signaling your body it is time to relax and prepare for sleep.
- You’re tucked in, the lights are off. Take some slow deep breaths and close your eyes. Whisper a little prayer in your thoughts and let God have the cares of the day. He can handle whatever you give Him. Good night sweet friend.
Some Don’ts Before Bedtime:
Don’t exercise just before bed
Don’t eat a huge meal
Don’t consume caffeine or nicotine
