Be sure to get your ZZZZZZZZZs

I am absolutely exhausted this week. I have a desire to fall asleep at 8:00 p.m. and get up the next morning, and this is extremely unusual for me. I reflected upon my schedule over the past few weeks and realized that the amount of sleep (or lack thereof) I’ve been getting has been insufficient.

Most people attribute sleepiness to stress, a hectic pace of life or getting older. In fact, sleeping problems have reached epidemic proportions in the U.S., with about one-third of the adult population reporting problems sleeping within the past year. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health and safety. If we don’t get adequate sleep, we accumulate a sleep debt that can be difficult to "pay back" if it becomes too large. The resulting sleep deprivation has been linked to health problems including obesity and high blood pressure, negative mood and behavior, decreased productivity, as well as safety issues in the home, on the job, and especially on the road.

Our sleep-wake cycle is regulated by a "circadian clock" (internal body clock) in our brain and the body's need to balance both sleep time and wake time. A regular waking time in the morning strengthens the circadian function and can assist with sleep onset at night. That is also why it is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep in.

A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep or remain asleep. Avoid arousing activities before bedtime like working out, paying bills, engaging in competitive games or family problem-solving. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Another thing to keep in mind is to avoid exposure to bright light before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.

Design your sleep environment to establish the conditions you need for sleep – cool, quiet, dark, comfortable and free of interruptions. Also make your bedroom reflective of the value you place on sleep. Consider using blackout curtains, eye shades, ear plugs, "white noise," humidifiers and fans. It is best to take work materials, exercise equipment, computers and televisions out of your sleeping environment. Use your bed only for sleep and intimacy to strengthen the association between your bed and sleep. Also, if you associate a particular activity or item with anxiety about sleeping, omit it from your bedtime routine. For example, if looking at a bedroom clock makes you anxious about how much time you have before you must get up, move the clock out of sight.

Studies have found a relationship between the quantity and quality of one's sleep and many health problems. For example, insufficient sleep affects growth hormone secretion that is linked to obesity; as the amount of hormone secretion decreases, the chance for weight gain increases. Blood pressure usually falls during the sleep cycle, however, interrupted sleep can adversely affect this normal decline, leading to hypertension and cardiovascular problems. Research has also shown that insufficient sleep impairs the body's ability to use insulin, which can lead to the onset of diabetes. More and more scientific studies are showing correlations between insufficient sleep and disease.

In general, exercising regularly makes it easier to fall asleep and contributes to sounder sleep. However, exercising sporadically or right before going to bed may make falling asleep more difficult. In addition to making us more alert, our body temperature rises during exercise, and takes as much as 6 hours to drop. A cooler body temperature is associated with sleep onset. Finish your exercise at least 3 hours before bedtime.

All in all, please keep in mind that while all of your other daily tasks are important, so is the quality of your sleep. If you don’t rest appropriately, then you’re not going to feel your best and if you don’t feel your best, then you won’t be your best.

~ Live Well ~
Trinity Fitness