A good night’s sleep is essential to health
A good night’s rest is a requirement for almost any significant life event, or a remedy for many of life’s stressors. It is to be expected that at some point, everyone will have felt the day-after effects from interrupted, broken or lack of sleep. While it is well known that there are specific lengths of time certain age groups need of adequate sleep, the National Sleep Awareness week aims to educate the public on additional facts, common disorders, the relationship between sleep and overall physical and mental health, and more.
The impact sleep has on one’s overall well-being has wide-ranging effects, from the well-known to surprising. Angela Miller, nurse practitioner at CHRISTUS Shreveport-Bossier Health System, offered some interesting facts including that those in higher altitudes experience more significant sleep disturbances, and that a lack of sleep increases appetite and contributes to obesity. Additionally, people who are divorced, widowed or separated tend to have more insomnia. If you’ve always felt that mid-afternoon crash, you’re not alone. Miller stated that everyone is naturally tired at both 2 a.m. and 2 p.m., as there is a natural dip in alertness at these times.
The basic understanding of the importance of sleep is the idea that the body needs time to be at rest in order to function at peak performance. The National Institute of Health (NIH) elaborates, stating that sleep is a direct contributor to the rebuilding and repairing of the heart and blood vessels. The significance of adequate rest in one’s overall physical health is invaluable. Chronic or ongoing inadequate sleep can be associated with life-threatening and otherwise serious conditions such as heart disease, diabetes, stroke, kidney disease and high blood pressure. It is also associated with the hormones that make one feel hungry or full, which is why sleep is correlated to appetite and obesity.
Younger individuals tend to both require and engage in longer periods of sleep, while those who are older may face some challenges. Miller stated that as people age, it becomes increasingly harder to fall and stay asleep. This is due to the fact of a decrease in Rapid Eye Movement (REM) sleep – which is an interval of sleep that is attributed to rapid eye movements, more dreaming and bodily movement, and faster breathing. Older individuals often will wake more during the night.
Of the most commonly known sleep disorders, insomnia tops the list. Miller explains that this is the inability to fall and stay asleep. It can be both a symptoms of an underlying cause, as well as a primary issue. The National Sleep Foundation (NSF) explains that insomnia can be caused by psychiatric or medical illness, unhealthy sleeping habits, certain substances or biological factors. Other common sleep disorders include sleep apnea, which is abnormal breathing during sleep, and narcolepsy, a neurological disorder of randomly falling asleep. Miller explains that in the case of sleep apnea, some individuals may not even realize they have the condition until a partner complains of snoring. More than just an annoyance, the snoring is an effect of inadequate respiratory effort.
An important aspect of National Sleep Awareness week is knowing when to be concerned with poor or troubling sleeping patterns, and seek treatment. Miller states that if there is a feeling of being unrested after sleep, significant mood swings or a lot of daytime sleepiness it may be a good time to seek professional advice from a primary care physician. A referral to a sleep specialist may be recommended.
There are many well-known sleep aids, both prescription and over-thecounter, that people can take to assist in falling and staying asleep. It may be helpful, however, to try natural remedies that can help regulate the body’s natural facilitating of sleep. Miller offers some suggestions including the avoiding of naps and caffeine – particularly avoiding caffeine at midday. This can mean coffee, as well as soda, tea and even chocolate. Avoid heavy and spicy meals at night or close to bedtime, as sleep may be less restful. As with other health benefits, getting proper amounts of aerobic exercise and avoiding harmful habits like smoking can aid in effective sleep.
The environment in which sleep occurs can be just as significant as other aspects to healthy rest. Cutting off electronics, including the television, laptops, tablets and cell phones, is important for the body to begin the process of sleep. Miller continues, stating that a dark room is beneficial because melatonin, which helps to keep one asleep, is affected by light. The NSF suggests that a proper room temperature is 65 degrees, and that pajamas and blankets should be used to help regulate body temperature. Most effective, however, is routine, routine, routine. Make a concerted effort to go to bed and wake up at the same time each day – and try not to purposely stay up late or sleep in too often!
