Why Improved Sleep Means Better Health
image by K8
The quality and quantity of our sleep often decreases as a natural consequence of getting older. Yet a lack of adequate sleep can hit at any age, In fact, according to the Sleep Foundation, 35% of U.S. adults report getting less than 7 hours of sleep each night. And this matters because studies have shown that consistently skimping on sleep increases the risk for a wide variety of health conditions, including:
High blood pressure
Obesity or excess weight
Heart disease
Depression and other mental health issues
In one fascinating experiment, researchers looked at seasonal shifts in the frequency of heart attacks around the dates clocks go either backwards of forwards. Looking at over 1 billion combined participants, the results were striking:
Over 24% increase in heart attacks in the spring, where we lose an hour of sleep.
Over 20% reduction in heart attacks in autumn, where we gain an hour of sleep.
How Sleep Influences Mood
Physical health isn't the only element of our well being that is impacted by a lack of sleep. An MRI scan on one sleep deprived individual showed that the amygdala—a group of cells that serves as the emotional control center of the brain—was 60% more reactive. An overactive amygdala can produce heightened unfavorable responses in our bodies. Examples include decreased or depressed mood, as well as unusually elevated emotional responses such as anger, frustration or sadness.
How Much Sleep is Enough?
Getting enough quality sleep allows us to organize and store memories. It has also been theorized that sleep helps eliminate toxins that build up in our brains while we are awake Three well documented biological changes occur during sleep including:
1. Production of melatonin (controls sleep patterns), and growth hormone (helps your body repair tissue, burn fat and build muscle)
2. Suppression of cortisol (stress hormone)
3. Release of cytokines (Proteins that help the body fight infection, inflammation and trauma.)
The National Sleep Foundation recommends adults get between 7-9 hours of sleep. Yet a variety of common behaviors such as late night eating & exercise, staring at light from screens, and drinking alcohol may all play a role in the quality of sleep we experience. If you are having trouble falling or staying asleep, consider adopting some of the following measures:
Eliminating or reducing late night snacking
Avoiding screens for at least an hour before bedtime
Journaling or meditating at the end of your day
Reducing your alcohol intake
These steps are just a starting point. And for those suffering from prolonged or chronic insomnia, we highly recommend developing a more comprehensive plan with a practitioner of lifestyle medicine. Together, we can develop strategies that work for you and your circumstances—and get you on the road toward more restful, restorative sleep.
Why This Matters
Studies have shown that consistently skimping on sleep increases the risk for a wide variety of health conditions, including:
-High blood pressure
-Obesity or excess weight
-Heart disease
-Depression and other mental health issues
What would you like help with?
Weight Loss and Weight Maintenance
Blood Glucose Management, Diabetes, Insulin Resistance, Hypertension, High Cholesterol, Thyroid Disease, Hormonal Health
Polycystic Ovarian Syndrome (PCOS), Perimenopause/Menopause
References:
Sleep statistics - facts and data about sleep 2020. Sleep Foundation. (2021, February 8). Retrieved October 24, 2021, from https://www.sleepfoundation.org/how-sleep-works/sleep-facts-statistics.
Sandhu A, Seth M, Gurm HS
Daylight savings time and myocardial infarction
Open Heart 2014;1:e000019. doi: 10.1136/openhrt-2013-000019
Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. 3, Extent and Health Consequences of Chronic Sleep Loss and Sleep Disorders. Available from: https://www.ncbi.nlm.nih.gov/books/NBK19961/
