Feeling Revived or Sleep Deprived?
Sleep--it is crucial for all higher life forms! And while we know it is vital for optimal function, there is still a lot of research and speculation that goes into exactly why and how it is so integral. What we DO know is that a lack of sleep can be incredibly detrimental for your health, and sometimes even deadly.
Three of the most common signs of sleep deprivation are:
Decreased brain function: Inability to concentrate, forgetfulness, moodiness, and inefficiency are all signs that you haven’t gotten enough sleep. When the frontal lobe of our brain is sleep deprived, our brain pulls from other areas to try and make up for it, leading to brain fog, absentmindedness, and ultimately frustration.
Slowed reaction time and responsiveness: The longer you go without sleep, the longer it takes your body to react to a given stimulus. One of the thoughts behind this phenomenon is due to the simultaneous and competing needs of the body interfering with each other, then the body must prioritize which need gets addressed first.
Increased weight gain: Sleep deprivation can leave you feeling more “snacky” during the day with an increased appetite. When you’re tired and stressed out you tend to lean on less healthy snacks, and never really feel satisfied. Increased hunger is attributed to a decrease in production of the hormone leptin, which is responsible for helping you feel satiated.
If any of this sounds familiar to you, likely you are suffering from sleep deprivation. And you are definitely not alone! The American Sleep Association estimates that anywhere between 50-70 million Americans suffer from a sleep disorder. Thankfully, there are a few easy things you can do to improve your sleep.
· First, evaluate and address your sleep hygiene. This process starts with creating a bedtime ritual for yourself. Humans are creatures of habit--just as children do best with a bedtime routine so do adults. Also ensure that your sleep environment is optimal by making sure your bedroom is dark and quiet; avoid electronics in the bedroom. For more sleep hygiene guidelines please reference my January blog on insomnia.
· Second, avoid stimulants. Alcohol, caffeine, soda, energy drinks…these are all like liquid stress to the body. The best thing is to avoid them entirely, because the vast majority of us need NO added stress in our lives! We are stressed out enough! But if you’re the type of person who needs their daily cup of coffee to get going, then try to stop drinking coffee by noon at the latest, so your body has time to detoxify it so you can fall asleep more easily and improve your sleep quality.
· Finally, move your body! You need to expend energy during the day to induce a little fatigue in your body in order to get a good night's sleep. Our society is incredibly sedentary, and if you are inactive all day, your body may not feel the need to sleep. Moving your body every day should help you fall asleep more quickly and sleep more soundly every night.
One final bonus tip--get some morning light exposure! This habit helps our body to regulate its circadian rhythm which makes it easier for your body to know when it is time to sleep. So…doctor’s orders…get outside and spend some time in the warm sunshine!
Sweet dreams,
Rachel Oppitz, ND
