Restful sleep is essential to good health and impacts many body systems. For example, inadequate sleep can alter hormones that regulate hunger. Researchers at the University of Chicago found that those who slept only four hours a night for two nights had a 28% increase in ghrelin, the body’s hunger hormone. The participants also noted a 24% increase in appetite with a preference for foods high in sugar, salt, and starch. Most current research shows that inadequate sleep contributes to weight gain and many other health problems.
Sleep Facts
Here are some sleep facts highlighting the importance of restful sleep.
- Sleep loss may be one way that inflammatory processes are activated and contribute to the association of sleep complaints, short sleep duration, and cardiovascular morbidity.
- 35% of U.S. adults are not getting the recommended seven hours of sleep each night.
- 50-70 million adults in the U.S. have chronic sleep and wakefulness disorders. Sleep difficulties are associated with chronic diseases, mental disorders, health-risk behaviors, limitation of daily functioning, injury, and mortality.
- From 1999-2010, prescription sleep medications increased by 293%; office visits with sleep disorders increased by 29%; and diagnosis of sleep apnea increased by 442%
- Clinical research has shown that sleep problems may precede conditions such as anxiety and depression.
- Sleep abnormalities are causally linked to impaired glucose balance, metabolic syndrome, and type 2 diabetes.
- Sleep disturbance /insomnia is the most commonly reported symptom following microwave electromagnetic frequency field exposure.
- Insomnia is one of the symptoms of inorganic mercury poisoning, accompanied by irritability, difficulty in concentration, loss of memory, apathy, and low self-esteem.
- Sleep disorders may trigger immune system abnormalities, inducing the onset of autoimmune disease.
For optimal sleep, go to sleep and rise at the same time every day (even on weekends). Try to go to bed each night by 10 p.m. and rise by 6 a.m. The deepest and most regenerative sleep happens between 10 p.m. and 2 a.m. each night. During this time, your body is detoxifying, repairing, and rebuilding tissues. Your body also produces natural antioxidants, such as melatonin, to help prevent cellular damage that ultimately causes disease. Do not underestimate the impact of good, restful sleep on overall health.
Tips for Restful Sleep
Follow these tips for improved sleep:
- Create a relaxing environment for sleep; make your bed a beautiful sanctuary for rest. Be sure your room is dark, clean, quiet, and comfortable. A good mattress and pillow are important for proper structural alignment during sleep.
- Move your clock out of sight during the night. Waking up and seeing the clock can produce anxiety and prevent sleep.
- Eliminate electronics, including the television, from your bedroom.
- Avoid watching the news or stressful television shows before bed.
- Eat a smaller dinner since digestion becomes weaker as the day progresses.
- Limit caffeine intake, including coffee, soda, tea, hot cocoa, and chocolate.
- Stop drinking liquids after 6:00 or 7:00 p.m. to avoid urination during the night. Your body requires about 90 minutes for your kidneys to process and excrete beverages.
- Reduce or eliminate alcohol intake, especially before sleep. Alcohol impairs serotonin production and disrupts normal levels of this important neurotransmitter, making sleep more difficult.
Remember, inadequate sleep carries significant health risks, and you can change this. Start with the tips above, and stay tuned for the next feature article, part 3, about another important modifiable lifestyle factor: restoration.
