Is Sleep Affecting Your Health

When we think about what it takes to be healthy and function at our optimal level, most everyone knows that what we eat and how much we exercise is very important. However, what most people do not realize is that how well and how much we sleep may be just as important as diet and exercise. [...]

When we think about what it takes to be healthy and function at our optimal level, most everyone knows that what we eat and how much we exercise is very important. However, what most people do not realize is that how well and how much we sleep may be just as important as diet and exercise.

Sleep has been found to have an important role in the proper functioning of most, if not all, body systems. Sleep is critical for immune function, tissue healing, pain control, cardiovascular health, cognitive function, and learning and memory. Without adequate sleep, people can experience increased pain perception, loss of function and reduced quality of life, depression, increased anxiety, attention deficits, information processing disruption, impaired memory, and reduced ability to learn new motor skills. If you are an athlete (competitive or recreational) lack of adequate sleep has not only been shown to have a negative impact on performance and training, but it can also make you more susceptible to pain and injury.

Increasing amounts of evidence demonstrate that chronic insufficient sleep contributes to the development of many health problems including hypertension, cardiovascular disease, obesity, depression, and diabetes and is associated  with increased risk of accidents, injuries, falls, dementia, and increased mortality.

As a therapist who is concerned with helping people be able to physically perform at their best, I now spend time with many of my patients working with them to try and improve their sleeping habits. Everyone has different reasons for not sleeping well but in general, there are some things that can be done to help you get a better nights rest to improve your overall health, along with exercising regularly and eating well.

Here are some general tips that you can try to more consistently rest well:

1. Go to sleep and wake up at the same time every day. This will help set your natural biological clock. Exposure to bright natural light when you wake up is also helpful to set your biological clock.
2. Use be for only sleep and sexual activity to help train your brain that if you are in bed, you should be sleeping. Do not eat, work, or watch TV in bed. Do these activities outside the bedroom. Leave the bed if unable to sleep within 20 minutes and return when sleepy.
3. Develop a relaxing bedtime routine. This may include taking a warm bath, reading a book, meditation, or stretching. Avoid stimulating activities right before bedtime, including watching TV or discussing a stressful topic.
4. Avoid moderate to vigorous exercise at least 2-3 hours before bedtime.
5. Avoid caffeinated foods and drinks at least 4 hours before bedtime (includes most tea, coffee, chocolate, and soft drinks).
6. Refrain from drinking alcohol or smoking at least 3-4 hours before bedtime. Although people may think drinking alcohol causes relaxation before bedtime, it can actually increase the number of times you wake during the night and can cause you to wake up early (likely with a headache!).
7. Do not take unprescribed or over the counter sleeping pills.
8. Avoid daytime napping so that you are tired at night and can fall asleep easily. If you feel you need a nap, limit it to less than 30 minutes and avoid napping in the evening.
9. Make your sleeping environment comfortable and relaxing. This includes avoiding too much light and disturbing noises.Stop using electronics at least 30 minutes before bed. Use ear plugs, light-blocking curtains, or an eye mask if needed. Also, keep temperature comfortable. Being too warm or cold may disturb your sleep.
10. Avoid eating a large meal or spicy food 2-3 hours before going to bed. your digestive system slows down while you are sleeping, which can stimulate acid secretions that cause heartburn. A light snack may be helpful if you are hungry. Avoid excessive liquid 2-3 hours before bedtime.
11. Talk to your doctor or health professional if you are still having trouble sleeping.

For the people that I help, adequate sleep is imperative for healing, recovery from injury, lessening  pain, and functioning at their highest level. If you or someone you know, is having trouble feeling rested in the morning or sleeping through the night, try some of these tips. Sleep is likely just as important as diet and exercise to a healthy life!

Thanks for reading,

Bob