Sleep: Essential for Mind-Body Health

Adults and children alike are spending more time awake late at night to study, work, or have fun. All those late nights may be slowly killing us. More than 20 years of research shows us that sleep is vitally important to physical and mental health.

Most of what we know about sleep and health comes from studies of what happens to the mind and body when we don't sleep enough, or at all. In animal and human studies, living without sleep for even a few months resulted in death. Sleeping fewer than 8 hours a night on a regular basis is associated with increased risk for diabetes, heart disease and stroke, depression, colds and flu, and obesity.

While We Are Sleeping...

Sleep affects brain chemistry and has an important role in the functioning of the nervous, immune and endocrine systems. During sleep we develop and reinforce neural pathways involved in memory, learning, and emotion. New research suggests sleep helps flush toxins from the brain.

While we are sleeping, the body manufactures hormones that repair damage caused by stress and the environment in which we work and play. Growth hormone cleanses the liver, builds muscle, breaks down fat, and helps normalize blood sugar. We also produce hormones that help fight infections. If we aren't getting sufficient sleep, we get sick more often and take longer to recover. Lack of sleep increases inflammation, which is has been linked to heart disease and stroke.

Skimping on shut-eye is linked with obesity in adults and children. Lack of sleep interferes with the levels of ghrelin and leptin, metabolic hormones that signal when you're hungry and when you're full.

The amount of sleep you need varies based on age, activity level, quality of sleep, and genetics (e.g., some of us really are night owls). Infants typically require 14-15 hours of sleep per 24-hour period; young children about 12 hours; teens about 9 hours, and most adults 7-9 hours. A general rule of thumb for determining your sleep requirement: If you do not wake feeling refreshed, you may not be getting enough sleep.

Tips For A Good Night's Sleep

1. In the sack for sleep and sex only. Regular sex can improve sleep quality so don't use your time between the sheets to deal with daily hassles--take that outside of the bedroom (or record in a journal). If you don't feel sleepy, leave the room and do something relaxing until you feel drowsy, (see my Natural Therapies for Sound Sleep in this newsletter). Then, go back to bed.
2. Set a sleep schedule. This includes a soothing pre-sleep routine, such as a warm bath, reading or gentle yoga. Go to bed and wake at the same time each day. This entrains your body rhythms, making it easier to fall asleep. If you need a nap, get it in before 5:00 PM; limit to 20 minutes.
3. Surround yourself with cave-like ambiance. A sleeping space should be quiet, dark, and cool (between 60-72°). If you do shift-work, use blackout shades or an eye mask. Remove electronic devices, computers and TVs from your room. Research shows that use of digital devices within an hour of bedtime has a negative effect on sleep quality.
4. Let the light in early and exercise regularly. Natural light helps regulates hormones that promote ideal sleep-wake patterns. Open the curtains as early as possible and get outdoors during the day. Also, exercise during the day or early evening makes it easier to fall asleep and increases the amount of deep sleep obtained.
5. Eat a Light, Last Meal of the Day. A light dinner eaten 2-3 hours before sleep is ideal. A full stomach interferes with sleep as the body works at digestion. Steer clear of spicy or fatty foods that can cause heartburn. If you need a bedtime snack, combine a carbohydrate and protein, such as almond butter on toast, Greek yogurt with granola, or hummus and veggies. Avoid products containing caffeine, sugar or nicotine as their effects can last several hours.

Are You Sleep Deprived?

You don't have to pull "all-nighters" to become sleep deprived. A sleep debt of just 1-2 hours a few nights a week can affect your health and performance.To become fully well-rested and regain energy after a sleep debt, get an extra hour of sleep each night for one week.

If you experience any of the following signs of sleep deprivation, talk to Dr. Bossio about natural approaches to getting your sleep back on track.

• Daytime drowsiness; fatigue
• Poor memory; difficulty concentrating
• Changes in appetite
• Difficulty dealing with stress
• Irritability
• Muscle tension; impaired vision
• Increase in accidents or clumsiness

Image Attribution: Phase4Photography/bigstockphoto.com

References

Stop Metabolic Syndrome Before it Starts

Metabolic syndrome is killing America. This group of risk factors - which includes a large waistline or "apple shape," a high triglyceride level, a low HDL "good" cholesterol level, high blood pressure and high fasting blood sugar - can raise your risk of stroke, double your risk of heart disease and multiply your risk of diabetes by five.

You must exhibit at least three of these risk factors to be diagnosed with metabolic syndrome. Although the risk of developing metabolic syndrome is closely linked to obesity, a lack of physical activity at any body size, as well as insulin resistance, genetics and aging may also increase your risk for metabolic syndrome. As a general rule, everyone should pay attention to metabolic health. Luckily, committing to a healthy lifestyle can help you prevent metabolic syndrome and its related disease states.

Here are 5 areas to be mindful of:

1. Maintain a balanced diet of whole foods. Limit unhealthy foods. Instead, reach for fruits, vegetables, fish and whole grains. The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet are centered on real, whole foods and provide excellent guidelines for eating for your health, metabolic and otherwise.

2. Get up and move! Moderate exercise - such as taking a brisk walk - for 30 minutes each day will drastically improve your body's defenses against developing metabolic syndrome and a host of other ailments.

3. Reduce your sugar intake. Honey was the primary sweetener until the Middle Ages when sugar was introduced. Still, due to primitive production techniques, both sweeteners were primarily reserved for the well-to-do. In fact, up until the last few hundred years, the majority of people, especially the poor, had no sweeteners at all in their normal diet, so obesity was seen primarily among the wealthy. Observational data and international research suggest a strong link between sugar-laden diets and metabolic syndrome, obesity, hypertension and diabetes. One of the easiest ways to reduce your sugar intake is to ditch soft-drinks and other sugary drinks, including processed juices. You can also cut out candy and cut back on how often you enjoy a sugary dessert. Missing the sweet in your life? Enjoy a piece of fruit, or opt for a small amount of raw honey as a sweetener. Another suggestion? Substitute stevia for sugar as your daily sweetener.

4. Keep stress to a minimum. Research now shows that chronic high stress levels can significantly increase the risk of developing diabetes, heart disease and obesity. In fact, it is reported that three-quarters of American health care spending goes toward treating such chronic conditions. To help cut back on your stress, consider setting limits for yourself, learn to say "no" without feeling guilty, meditate, give yoga a try or set aside time everyday to read a good book. Whatever it is that calms your nerves and allows you to recharge, do that!

5. Maintain a healthy weight for your body. If you are overweight or obese, implementing and sticking with the lifestyle changes listed above will naturally help you shed pounds. Losing weight can help reduce insulin resistance, blood pressure and your risk of diabetes. Find a body composition scale in your area to get a better idea of what your body's ideal weight is.

No matter your size, shape or current state of health, it is a good idea to consult Dr. Bossio to determine if you are at risk for, or living with, metabolic syndrome. For more information, visit the resources below.

Resources

What is Metabolic Syndrome? National Heart, Lung and Blood Institute.

Blood Sugar Basics. BloodSugarBasics.com

Metabolic syndrome. Mayo Clinic.

Stressful Life Events and the Metabolic Syndrome: The Prevalence, Prediction and Prevention of Diabetes (PPP)-Botnia Study. American Diabetes Association.

Potential role of sugar (fructose) in the epidemic of hypertension, obesity and the metabolic syndrome, diabetes, kidney disease, and cardiovascular disease. The American Journal of Clinical Nutrition.

Huffington, Arianna. 2014. New York, NY: Harmony Books. Thrive.

Mediterranean Diet. Wikipedia.

Image Attribution: kgtoh/bigstock.com