None of us want to eat
a poisoned apple, but this image of Snow White sleeping soundly is something
very few of us ever attain. A recent
article in Alternative Medicine cites
statistics from the National Sleep Foundation (NSF) which back up this
claim. The author of the article notes
that 62 percent of adult- age Americans have difficulty with sleep several
times per week (April, 2014). Today, we
are going to explore the following topics: why are we sleep deprived, the
significance of adequate sleep for a healthy and balanced life, and strategies that can encourage a more restful
night other than taking a bite out of that apple.
So how much sleep do we really need? IDEA
Fitness Journal notes that most adults on average require 7-9 hours of
sleep each night but only log in approximately 6.5 hours (March, 2014). This begs the question: Why are we sleep
deprived? There are a whole host of
reasons that we do not get enough sleep: environmental; eating, exercising, and
using electronic devices too close to bed time; as well as pre-existing medical
conditions such as congestive heart failure.
All of the previously aforementioned can be examined in depth in separate
blog posts so we are going to focus on one causal connection that is near and
dear to our hearts: stress, our foe.
As you recall, when under either acute or
chronic stress (this being most significant),
the hormones adrenaline and cortisol are released which cause the brain to
become more alert and hypervigilant to its surroundings. AlternativeMedicine notes that the release
of cortisol causes elevated blood glucose levels which in turn sends energy to
the brain and muscles (April, 2014). This is all fine and well when we are
running from the bear, but not when we need to sleep. Imagine that you have a long and difficult
day at work with a co-worker who pushed you to your limits. Now, you lie in bed but the entire day
keeps replaying over, and over again in your mind. Suddenly, you are in a "jacked up
" state and cannot fall asleep. You
can say thanks to your stress response that has just been activated. Repeat this for several times a week and you
will have accumulated sleep debt. Let's
now turn our attention to why this debt is significant to a healthy and
balanced life.
IDEA
Fitness Journal states that sleep is when the body does most of its repair
and regeneration work, particularly during stages 3 and 4 of non-rapid eye
movement (NREM). Stage 3, the very
beginning of deep sleep, is when the human growth hormone (HGH) is released,
and stage 4 is where that release is
sustained. In deep slow-wave sleep (stage 4), physical and mental energy are
replenished (March, 2014). Continual
accumulation of sleep debt does not allow the body to rejuvenate and revitalize
and this has been linked to vehicle accidents, occupational errors, and
industrial disasters. In fact, the
Centers for Disease Control and Prevention has declared sleep deprivation a
public health epidemic (CDC, 2014). So what can we do to help pay off some of
that sleep debt? Let's find out.
In order to develop healthy sleep
strategies, we must first understand how sleep works. Our sleep cycle is governed by something
known as the circadian rhythm. At
certain times of the day (generally mid afternoon and late evening) the brain
and the body begin to shut down and we become sleepy. Bright light or daylight signal the brain to
induce wakefulness and therefore, we become more alert. The American College of Healthcare Sciences(ACHS) tells us that our body's arousal cycle is about 90 minutes long. When this cycle is low, we fall asleep more easily
(2010). However, if we extend beyond the low period to watch
TV, read, or finish a household project, we will find ourselves caught in a high
arousal state and cannot fall asleep (like thinking about that difficult
co-worker). ACHS offers the following tips
on how to naturally support our sleep cycle:
·
Go to bed and wake up at the same time
each day.
·
Don't eat or drink (alcohol or caffeine)
too close to bedtime.
·
Keep the bedroom cool, dark, and quiet.
·
Try relaxation therapy, meditation, or
prayer to reduce daily energy levels.
·
Diffuse essential oils such as chamomile
Matricaria recutita (German),
lavender Lavandula officinalis or
ylang ylang Cananga odorata.
·
Use of nervine herbs such as valerian Valeriana officinalis, or hops Humulus lupulus (2010).
Adequate sleep is essential to a healthy
and balanced life, yet far too often we accumulate sleep debt through lifestyle
choices (burning the candle at both ends) or self-induced chronic stress. All of us must make the conscious effort to
reset our circadian rhythm by improving our sleep hygiene so we do not become
the next motor vehicle accident or occupational injury statistic.
This article is for informational purposes
only. It is not intended to treat, diagnose, cure, or prevent disease. This
article has not been reviewed by the FDA. Always consult with your primary care
physician or naturopathic doctor before making any significant changes to your
health and wellness routine.
References
American College of
Healthcare Sciences. (2010). Insomnia. In
Nat 303 (Module Eight) course e-textbook. Portland: American College of
Healthcare Sciences.
Insufficient Sleep is A Public Health Epidemic (2014). Centers
for Disease Control and Prevention..
Retrieved from http://www.cdc.gov/features/dssleep/ on 4/10/2014.
No Author (2014, March). Sleep and Exercise. Idea Fitness Journal, 11(3), 87.
Swenson, A. (2014, April). When Insomnia Strikes: The connection between
stress and sleep, and how to beat it. Alternative
Medicine, 56-60.
