Goodnight, Sweet Dreams, I’ll See You In The Morning…
There really is something awesome about waking up after a great night sleep and experiencing that feeling of rest and rejuvenation!
The reality is many of us are just not getting the sleep we need. In fact, 1 in 3 Canadians have reported that they are unhappy with their sleep.
It is no surprise in our stressed-out, super-busy modern society, that quality sleep often takes a back seat!
Sleep deprivation is becoming a wide-spread issue and unfortunately, the consequences are showing up in our health.
Why do we sleep, anyway?
We’ve all heard how important sleep is for our health, but have you ever wondered why?
Although why we sleep is still not completely understood, scientists have established various theories that together may help explain why humans spend a third of their lives sleeping.
Understanding these theories can help us gain a better understanding of the role of sleep in our lives.
Energy Conservation – during sleep a person’s energy consumption is reduced by as much as 10%. When compared to awake, both body temperature and calorie needs decrease as some metabolic functions slow down during sleep.
Cellular Restoration - sleep allows the body to repair and restore cellular components that are depleted throughout the day, such as muscle repair, tissue growth, and growth hormone release.
Immune Function - the immune system is hard at work both day and night, while we sleep specific antibodies that are needed for infection fighting are produced.
Brain Function - sleep is extremely important for brain health. During sleep the brain can undergo changes – to rewire, relearn, and strengthen important connections - that are not possible during wakefulness allowing us to learn new things and perform a variety of tasks. While we sleep we are also consolidating and storing memories. In addition, the glymphatic system, a waste clearance system, gets to work during sleep and clears the central nervous system of toxic by-products that have built up throughout the day.
Why is the quality of sleep so important?
When it comes to sleep the quantity is important, but so is the quality.
You may feel that you’re getting enough sleep because you’re in bed for 7 to 9 hours. But what is happening during that time? Do you fall asleep easily and remain asleep until your alarm sounds? Or do you toss and turn waking during the night?
The term "sleep quality" refers to how well you sleep, or if your sleep is restful and restorative.
The following four factors are commonly used to assess sleep quality:
The length of time it takes you to fall asleep is known as sleep latency. Drifting off within 30 minutes or less of going to bed indicates that your sleep is of good quality.
Sleep waking is a metric that determines how frequently you wake up during the night. Frequent waking at night might disturb your sleep cycle and diminish the quality of your sleep. Your sleep quality is good if you’re waking up once or not at all.
The number of minutes you spend awake during the night after you first go to sleep is referred to as wakefulness. People who get good sleep have 20 minutes or less of awake time every night.
Sleep efficiency refers to the amount of time you spend sleeping when in bed. For optimal health advantages, this measurement should be at least 85 percent.
So, your sleep quality may not be the best. What can you do?
To ensure you are getting the full benefit associated with a restful night’s sleep, consider the following:
Practice the regular rhythms of sleep - establish a consistent bedtime routine and aim to go to bed and wake up at the same time every day.
Get at least 20 minutes of daily daylight exposure - the sun's light penetrates your eyes and promotes the release of chemicals and hormones like melatonin, which are important for healthy sleep, mood, and ageing.
Keep devices and electronics out of the bedroom - turn devices and electronics off a minimum of 30 minutes before bedtime. Artificial light can affect sleep hormones like melatonin and disrupt brain activity.
Avoid eating 3 hours before bed.
Limit/avoid alcohol as it might help you to fall asleep but causes interruptions in sleep and poor-quality sleep.
Calm your mind and body with light stretching, yoga, meditation, diffusing lavender essential oil and deep breathing exercises.
Use herbal therapies - herbal teas such as chamomile, valerian root or passionflower all have a calming effect on the body’s nervous system.
Clear your mind of the day’s events and prepare for the day ahead by using a journal to jot down your thoughts.
Create your sanctuary – your bedroom should be your sanctuary, a place you feel completely relaxed. There are many things that you can do to create a perfect sleeping environment for yourself such as making sure your bed is comfortable, your pillow is the right shape and density for your preferred sleeping position, your room is a comfortable temperature (on the cooler side is ideal for sleep), noise is reduced and that window coverings are adequate for keeping out the light.
If after applying these strategies you are still struggling with your sleep, please see a health practitioner who can help determine if there are any underlying issues that may be interfering with your sleep.
