It's no secret that a full night of uninterrupted slumber can make
things much easier for us the following day. Because after all, when we
sleep well, we're much more inclined to live well. Healthy sleep finds
us more alert, more refreshed, more productive and most certainly more
responsive. Getting the rest we need keeps our eyes bright and our
energy levels high. Sadly, getting a good night's sleep isn't always as
easy as it sounds.
We're often quick to forget that while we sleep,
there's a lot going on. As we slip into our nightly nocturne, our body
continues on as if it were business as usual. The cardiovascular system
pumps and circulates the blood we need to live. The brain keeps busy by
sending millions of neurotransmissions every second. The metabolic
system continue to convert calories into the energy that makes this
never-ending series of biological processes possible.
But the benefits of a good night's sleep extend far
beyond how well we're able to function the following day. Because the
simple truth is that the quality of our days is often heavily influenced
by the quality of our nights. I'll explain.
Sleep and healthy hearts
A study conducted at the University of British
Columbia suggests that people who sleep less than 5 hours per night are
39% more likely to develop heart disease than those who register a full
seven to eight hours per night. Moreover, depriving the body of quality
Z's can raise blood pressure and may also contribute to the formation of
varicose veins as well.
Sleep and metabolism
Before hastily blaming our bathroom scales for
unexplained weight gain, it's important to make sure that we're spending
enough time lost in peaceful dreams. Researchers at the University of
Chicago have determined that sleep deprivation (even in the most modest
amounts) can interfere with how efficiently the our body regulates the
release of cortisol. This stress-related hormone is produced by the
adrenal gland, and plays a significant role in hunger, stress and
appetite. What's worse, excessive cortisol levels can interfere with the
production of serotonin. As a result, we may feel depressed and hungry -
even in situations when we've eaten to the point of being full.
Sleep is good for the mind
Believe it or not, that groggy feeling you
experience after a night of tossing and turning all night has a
physiological explanation. Somewhere between the time our head hits the
pillow to the time we hurl blunt objects at our alarm clocks, our
brain's third shift goes to work. Their job, in a nut, is to repair
damaged cells, replenish neurotransmitters, restore our immune system
and recharge us for the following day. Not getting the sleep you need
prevents these absolutely imperative processes from taking place. This
can ultimately leaves you dazed, down, and uninspired.
Instinctively, millions of people turn to OTC sleep
aids and alcohol to quickly eliminate the problem. Not only does this
discourage one's ability to establish natural sleeping patters, it can
also leave you feeling more tired and sluggish throughout the day. And
while there's no magic formula to winning the insomnia battle, there are
alternatives. Here are a few of the best ways to ensure a night a
peaceful dreams.
Cut your caffeine intake
What most people don't realize is that caffeine can
remain active in your system from 6 to 12 hours. If you're planning on a
10:00 PM lights-out, get in the habit of avoiding coffee and other
caffeinated beverages after lunch. If you find yourself in need of extra
energy throughout the day, there are many supplements that can have
positive impact on metabolism and cellular energy production.
L-Carnitine, CoQ10, CLA, and Omega-3 essential fatty acids are among the
very best.
Don't sleep too much during the day
Yes, a short occasional 15 minute power nap can
leave you feeling awake and refreshed, but use discretion when taking
lengthy naps day after day. Over time, they may begin to interfere with
your normal biological rhythm, and could make it difficult to fall
asleep when your body needs it most. If you still find yourself
exhausted during the day, in light of getting the 7-8 hours that you
need every night, take the time to honestly examine the integrity of
your diet. If the majority of what you consume is being handed to you
through a window, try to get in the habit of eating more fresh foods,
and fewer processed meals.
Melatonin
This natural hormone is manufactured by the pineal
gland, and serves as the body's biological alarm clock. Natural
production piques during the teenage years, but gradually declines as we
age. Supplementing melatonin has become increasingly popular and is
considered quite safe when taken as recommended A number of quality
melatonin products are at your disposal, ranging from 1 mg times release
formulas that work gradually, to 3 mg formulas for greater
effectiveness.
Don't eat heavy meals before bed
Eating a large meal before going to sleep
stimulates metabolism, and just like every other process in the human
body, metabolism requires energy. Instead, prepare a small snack or
protein shake. Both can help curb common hunger pangs throughout the
night, while keeping you nourished in the process. Calcium caseinate
powder is one of the best, as it digests slowly, making it possible to
utilize more amino acids and nutrients over a longer period of time.
Use aromatherapy
Essential oils such as Lavender, Chamomile,
Sandalwood, Oregano and others have calming properties that can help
induce peaceful sleep. There are a number of ways to incorporate
essential oils into your sleep routine, though the most popular are
through mist and diffusion. Adding a few drops to a warm nighttime bath
is also popular. As a person who's had my fair share of sleepless
nights, I've found success by adding a few drops of Lavender to my
pillows two to three times a week. It's surprising effective.
Try sedative herbs
Sedative herbs and extracts such as valerian, kava,
skullcap and passionflower are safe, natural, and have been successful
in helping many find rest without resorting to potentially habit forming
OTC sleep aids, prescription medications and alcohol.
Develop a sleep ritual
Lack of preparation is honestly one of the most
common pre-sleep mistakes a person can make. Trying to accomplish
everything on our daily to-do list can leave us scrambling around at
hours that should be spent preparing mind and body for slumber. And
while there's no definitive formula that defines a good "nighttime"
ritual, the most important things to consider are the amount of noise,
light and stress you're exposed to.
Dim the lights
Or turn them off completely. This will remind your
body that the time has come to start releasing the melatonin you'll need
to sleep deep through the night. If you watch television prior to
retiring, do so at a low volume and try to avoid anything emotionally
harsh or overly violent. Subjecting yourself to such can inspire a level
of excitability that may make it difficult to doze off. Regardless of
the specifics, make sure that the last 10-20 minutes of your night
account for the most peaceful and relaxing 10-20 minutes of your entire
day. It will help you greatly in both the short and long scope of
things.
About prescription sleep aids
In just the past few years, a number of
prescription sleep aids have made their way on to the scene. These
medications are classified as hypnotic sedatives, and may be extremely
habit forming. Even more concerning, they carry a list of potential side
effects that range from hallucinations and temporary amnesia, to severe
emotional instability and night terrors. I have heard dozens of horror
stories from individuals who took prescription sleep aids to counter
very mild sleep issues. Many are now helplessly addicted, sleep less
than they originally did and have lost close friends on account of the
unpredictable and often outrageous behavioral side effects. I don't
recommend going this route, but if you must resort to prescriptions, use
absolute caution in doing so. It's important to make absolutely sure
that your physician understands your unique situation, as well as the
nature of the drugs they are prescribing.
Jayson Kroner is a Certified Sports Nutritionist,
freelance health and fitness journalist and co-author of the book
7-Syndrom Healing. He makes his home in Oak Park, IL and can be reached
via e-mail at jaysonkroner@yahoo.com
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