Sleep is truly one of the essential activities necessary to sustain human life and can be as important to the human body as consuming food and water. Sleep problems are one of the most common complaints we see in our practice. One-third of all Americans will experience a sleep disorder at some point in their life.
Why is sleep so important? It allows our bodies to reset and recover physically giving our muscles time to repair. Sleep also allows the brain to recharge, form new synapses, consolidate memories, and regenerate neurons. and remove toxins.
Sleep has many other benefits to your health! For example, your blood pressure goes down while you sleep giving your heart and blood vessels a rest. The less sleep you get, the longer your blood pressure stays up during a 24-hour cycle which increases your risk of heart disease and stroke. Sleep also boosts your body’s ability to fight germs by giving your immune system the time to identify harmful bacteria and viruses in your body and destroy them. Ongoing lack of sleep changes the way your immune cells work. They may not attack as quickly and you could get sick more often.
While sleeping, your brain also processes your emotions. Your mind needs this time in order to recognize and react the right way. When you cut that short, you tend to have more negative emotional reactions and fewer positive ones. The old adage that “I’ll sleep on it” when contemplating a decision is based in fact! When you’re running low on sleep, you’ll notice that you have trouble holding onto and recalling details. That’s because sleep plays a big part in both learning and memory. Without enough sleep, it’s tough to focus and take in new information.
Sleep can even lower your risk of contracting type 2 diabetes. During the deep, slow-wave part of your sleep cycle, the amount of glucose in your blood drops. Not enough time in this deep sleep stage means you don’t get that break to allow a reset — like leaving the volume turned up. Your body will have a harder time responding to your cells’ needs and blood sugar levels. Allow yourself to reach and remain in this deep sleep, and you’re less likely to get type 2 diabetes. Sleep can also help you lose weight! When you’re well-rested, you’re less hungry. Being sleep-deprived has an adverse impact on the hormones in your brain that control appetite– leptin and ghrelin – so you feel more hungry and tend to overeat.
How much sleep do you really need? Individual needs vary, but studies show that adults between the ages of 26-64 years should receive 7-9 hours of sleep per night. To make sure you get adequate sleep, it’s important to adhere to some good pre-sleep habits. Avoid caffeine and alcohol near bedtime and try to minimize stressors later in the evening. Give yourself a chance to “wind down” before bedtime. Avoid blue light, which comes from electronic devices such as phones and laptops, which can adversely impact your ability to become drowsy and fall asleep.
Healthy sleep hygiene starts with the habits above along with remedies including Melatonin, GABA, other neurotransmitters and dietary supplements such as Vitamin D. Don’t forget that sleep issues are often linked to other health problems, so be sure and consult a qualified provider if you have questions.
Heather Slusher, APRN, FNP-BC, is a Board-Certified Family Nurse Practitioner with more than 30 years of experience in Family Practice, Women’s Health, and Anti-Aging Medicine. She is the founder and owner of SunCoast Optimal Wellness in the MiraBay Shopping Plaza. Her passion is providing customized healthcare to help each person live their best life!
Information contained herein is based on medical research and data and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Seek the advice of a qualified healthcare provider with any concerns you have regarding your medical conditions.
