Sleep and our health

I struggle with getting enough sleep during the week and I know I’m not alone. Chronic sleep loss is rampant in today's society. The National Institutes of Health suggests that school-age children need at least 10 hours of sleep daily, teens need 9-10 hours, and adults need 7-8 hours; however, nearly 30% of adults reported an average of 6 hours or less of sleep per day and only 31% of high school students getting at least 8 hours of sleep on an average school night.  

Sleep is often sacrificed to watch TV and manage our many responsibilities working, doing chores and homework, child rearing, exercising, etc. However, it may be time to review our priorities and see if we can put sleep more towards the top. We can drink our red bulls and pour that second (third, or fourth) cup of coffee, but lost sleep is nothing to scoff at. Beyond it being related to car crashes and reduced productivity and libido, chronic sleep loss can contribute to a host of health problems:  

Weight gain and altered metabolism: Sleep deprivation increases insulin resistance and screws up our concentrations of leptin and ghrelin (two key opposing hormones in appetite regulation), making us more hungry. It also significantly decreases activity in appetite evaluation regions in our brains, making us crave high-calorie foods!

Cardiovascular health: Short sleep has been linked to high blood pressure, an exaggerated inflammatory response, and increased stress hormone levels.

Learning and memory: The quantity and quality of sleep have a profound impact on learning and memory. Research suggests that sleep helps learning and memory through its role in the consolidation of memory and enhancing our ability to focus, which are essential for learning new information. 

Immune system: Sleep deprivation alters immune function, including the activity of the body’s killer cells. Keeping up with sleep may also help fight cancer.    

Healthy Sleep Advice
If you are having problems sleeping, the National Sleep Foundation suggests the following to improve your sleep:

• Set and stick to a sleep schedule. Try to go to bed and wake up at the same times each day, even on the weekends. This helps to regulate your body's clock and could help you fall asleep and stay asleep for the night.
• Expose yourself to bright light in the morning and avoid it at night (this includes late night tablet and TV usage).
• Establish a relaxing bedtime routine. Allow enough time to wind down and relax before going to bed.
• Keep a "worry book" next to your bed. If you wake up because of worries, write them down with an action plan, and forget about them until morning. I also try to maintain a practice of writing out my to-do's for the next day before I hit the sack.
• Exercise, but make sure to finish your workout 2-3 hours before bed as elevated body temperatures can affect our transition to sleep.
• Avoid alcohol, cigarettes, and heavy meals in the evening. Alcohol, cigarettes and caffeine can disrupt sleep while eating big or spicy meals can make it hard to sleep. It is good to finish eating at least 2-3 hours before bedtime.

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