Sleep: It Does a Body Good
Ever have those days, weeks or even months when you struggle to sleep? Do you wake up knowing that you’ve slept but not feeling rested? Wondering what sleep has to do with resilience, eating well, moving well and being well? Let’s dive into the all-too important topic of sleep, uncovering why it’s so crucial to the body and why you should take steps to improve your sleep habits starting today!
Research shows that 35% of adults in the U.S. don't get enough sleep (1). According to the Sleep Association, needs for sleep differ according to age:
Adult: 7 – 9 hours
Teenager: 8 – 10 hours
Child 6 – 12 years: 9- 12 hours
Child 3 – 5 years: 10 – 13 hours (including naps)
Child 1 – 2 years: 11 – 14 hours (including naps)
Infants 4 -12 months: 12 – 16 hours (including naps)
Apart from being a piece of the daily routine and aside from the fact that many Americans are so exhausted by the time the evening hits, what are the deeper reasons for needing a good night’s rest?
(good) Sleep is crucial to many functions within the body.
What happens to the body during periods of sleep?
Just a few things:
Hormones are secreted and rebalanced.
Contrary to popular belief, hormones are constantly pumping in everyone’s bodies - not just hormonal teenagers. Hormones are so minuscule and minute that we often take their presence for granted, but they truly are unique building blocks for a majority of the body’s main functions. During sleep, hormones such as growth hormone, leptin and progesterone are front and center as their levels are replenished during moments of adequate sleep. Growth hormone is especially important in kids, but is also important for regulating muscle mass and controlling fat in adults (2). Growth hormone production decreases as we age, so any opportunity to keep it flowing is beneficial on the structures of the body. Leptin, which directly influences appetite and weight control is also secreted during sleep. This hormone has the responsibility of telling the body when it is “full” after eating a meal. When levels of this regulating hormone are low, there is sure to be difficulty with curbing appetite and executing moderation (2). Sleep also has the added benefit of stabilizing the HPA (hypothalamic-pituitary-adrenal) axis which is responsible for regulating stress hormones. Such hormones as adrenaline and cortisol can interfere with the ability to manage stress appropriately, steal progesterone within the body and negatively affect the monthly cycle of a woman (3).
Immune system is boosted.
Studies show that individuals who sleep nine hours a night (as opposed to seven or less), have greater than normal natural killer cell activity which are shown to destroy viruses, bacteria and even cancer cells (2).
Brain function is heightened.
When sufficient sleep is not supplied, cortisol levels increase causing prolonged exposure of nerve cells to high cortisol. Because of this overexposure, a person’s ability to take up glucose is decreased and nerve cells shrink in size, resulting in irritability and a predisposition to depression and anxiety (2).
Aside from issues with chronic pain, painful medical conditions, struggles with menstruation, psychological problems such as anxiety and depression or even use of medication, there are ways to encourage better sleep. In our society, it seems as if many are fueled on caffeine and sugar which only increases inability to sleep. And the habit of resorting to alcohol as a method for promoting relaxation doesn’t appear to be the best way to manage.
What’s next?
Looking to promote better sleep?
Cut back on caffeine.
Caffeine is a component in coffee, tea, most sodas and chocolate. It has the ability to increase adrenaline and cortisol. And did you know that caffeine can remain in the body for up to 20 hours? Some individuals are quite sensitive to the effects of this stimulant while others have severe insomnia after a tiny bit. Limiting coffee to one cup a day or at least drinking caffeinated beverages before noon will increase your chances of better sleep.
Manage sugar intake.
Excessive sugar from after-dinner treats and processed foods can have an impact on the quality of your sleep. Because they stimulate the pancreas to release extensive insulin, a burst of high energy is the result. When this blood sugar level, later, hits a low point, your body is alerted to begin producing more adrenalines and cortisol causing you to stay awake longer. On the other end of the spectrum, a low-carb diet can result in over hunger and the exact same reaction! Consuming a light evening snack that provides a balance of proteins, carbohydrates and fats seems to be the best idea for stabilizing blood sugar and promoting sleep.
Do more aerobic exercise.
One of the most beneficial things for improving sleep quality is to exercise! Studies have shown that regular aerobic exercise (brisk walking, running, or a group cardio class) helps people fall asleep faster, sleep longer and more soundly (2). In addition, those exercising regularly spend a larger amount of time in the restorative stages of sleep.
A few more fast tips:
Keep the bedroom at a comfortable temperature.
Find a good mattress.
Select the right pillow.
Address snoring.
While there are medications on the market and natural remedies that may give the outcome that you desire for achieving optimal sleep, getting to the root cause of poor sleeping habits is best. Digging into your stressors, lifestyle habits and even environmental factors may provide the answers you need to restore your body through sleep in a positive way.
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References:
“Sleep Statistics - Research & Treatments | American Sleep Assoc.” American Sleep Association, American Sleep Association, www.sleepassociation.org/about-sleep/sleep-statistics/.
Colbert, D. (2008). Stress less. Lake Mary, FL: Siloam.
Briden, L. (2018). Period repair manual: Natural treatment for better hormones and better periods. Place of publication not identified: Publisher not identified.