Prioritize Sleep!

Where is sleep on your priority list? Is it after your job, family, social life? For many of us, sleep is sacrificed in favor of life’s wakeful whirlwind. Surely skimping on sleep won’t affect us significantly, right? There is so much else to do!

But we couldn’t do anything without sleep. It is one of the foundational needs for human survival, along with air, water, and food. Both quantity and quality of sleep are important to our health.

Here are just a few of the effects that poor sleeping habits have on your health:

• Negatively affects hormone levels including insulin and leptin. This leads to increased sensations of hunger and cravings, prompting you to eat more and gain weight. 

• Impairs learning, memory, judgment, and reaction time. It isn’t just your body that’s tired – your brain is, too. As a result, you are less productive at cognitive tasks.

• Impacts mood and stress hormone levels. You are more likely to be short-tempered, anxious, and depressed when lacking sufficient sleep.

• Affects physical body systems. Studies have shown increased risk of heart problems, illness, and cancer in people with sleep deficiencies. In children, poor sleep can affect growth hormone levels and impair development.

So if sleep has such a great effect on our health, then why do many Americans get less than the recommended seven to eight hours per night? One survey found that sixty percent of people report difficulties or deficiencies in sleeping almost every night.

Taking care of your health requires effort, and sleep is no exception. Consider your current sleeping schedule. How long on average do you sleep per night? Do you notice certain patterns to your routine? When you do have trouble sleeping or falling asleep, what is preventing you? And how do you feel the next day?

Try the following two-pronged approach to achieving better sleep:

1) Address the Cause of Poor Sleep

Start by looking for the cause of your sleeping difficulties. Keep a sleep journal beside your bed and record your nighttime routines, hours of sleep per night, and how you feel the next day. Look for patterns to your sleeplessness and adjust your routine accordingly.

Common causes of sleeping difficulties include stress, anxiety, fear, and depression. Concern over family issues, work problems, or life transitions can affect your sleep, and yet it is during these trying times that a good night’s sleep is most important. Address the cause of poor sleep directly by seeking help to cope with these issues.

2) General Tips for Better Sleep

Proactively prioritize your sleep with these suggestions:

• Schedule your sleep! Give yourself a set routine for bedtime and morning, allowing for seven to eight hours of sleep.

• Create a favorable sleep environment. A cool, dark, quiet setting is optimal. Turn off the TV, computer, and other artificial light sources.

• Avoid large meals, alcohol, and caffeine within a few hours of bedtime. All have negative impacts on your sleep.

• Invest in a comfortable mattress and pillows.

• Exercise regularly and during the daytime.

• Use relaxation techniques before bed such as deep breathing or meditation.

• Write down your worries in a journal before bed. Get stressful thoughts out of your mind so that you can let go of the day’s anxieties and sleep peacefully.

• If you continue to have difficulties, talk to your doctor or see a sleep specialist.

Sleep deprivation is cumulative. If you get just an hour less than your needed amount per night for seven nights, then by the end of the week you have missed a full night’s sleep!

Take charge of your health and prioritize sleep. Your body will thank you!

Resources:

National Sleep Foundation

NIH – National Institute of Neurological Disorders and Stroke

New York Times Health Blog – Cheating Ourselves of Sleep

By Jennifer Stanhagen

Jennifer is a fitness and wellness coach with Total Health Concepts, LLC.  A graduate of George Mason University’s Athletic Training Program, her professional interests include helping people return from injuries to lead happy, healthy, active lives. She also works as a freelance writer and group fitness instructor, earning the nickname "Bootcamp Jenn."  Comments, questions, and feedback are always welcome at jennifer@totalhealthconcepts.net.