Sleep

Even more reason to Get Your ZZZs

I use to think sleep was a waste of time.  Too much to do.  Then I learned how sleep affects our health today and can even affect our future health and I dove into my pillow head first!

Aside from walking through life like zombies (is that truly living?) we are a hazard on the road; we are less productive at work; we have shorter tempers; we have weaker immune systems; we can increase our chance of heart disease; and we age prematurely when we don't get the sleep we need each night.  Sleep is the time for our bodies to rest and recharge.  Sleep is a critical part of life, each and every 24 hour period.

Insomnia may be an indication of an underlying illness including heart disease, chronic pain, irregular blood sugar stability, high blood pressure, stress, and depression.  A restful night's sleep is critically important for good health.  A snack before bedtime that contains L-tryptophan or helps boost Serotonin levels (bananas, chicken, turkey, nuts, glass of milk or other dairy, eggs, tuna) can aid in a more restful night.  Exercise during the day can also aid in a more restful night's sleep.  Naps during the day (10-30 minutes between 1pm and 3pm) can help you feel refreshed and more alert.  Speak to your doctor if you have insomnia.

It is a myth that we can catch up on sleep.  We need to cash in that check every day or it is lost, like vacation time for many of us, use it or lose it.  When we sleep is just as important as the amount of time we sleep.  Every hour of sleep before midnight is equal to four hours of sleep after midnight.  Ideally we should sleep with the moon so our clocks are in sync with nature.  Wake with the sun, sleep after sundown. 

Sleeping in total darkness is important for our health as well.  Children who sleep with the light on have a higher chance of near-sightedness.  Plus we increase our risk of cancer when sleeping in a room with light because of the disruption in our levels of melatonin.  Melatonin, secreted in our brains at night, lowers levels of estrogen and is a powerful antioxidant.

We need sleep each night:

• Infants need 14 hours.
• Toddlers need 12 - 14 hours.
• Preschoolers need 11 - 13 hours.
• School-aged kids need 10 - 11 hours.
• Teens need 8.5 - 9.25 hours.
• Adults need 7-9 hours of sleep.

As we age our sleep patterns change.  As infants and young children, we take naps during the day and have wakeful sleep at night.  This is normal and is needed for survival because infants must eat every several hours as their digestion is not mature and they have smaller tummies.  We move on to soundly sleeping during the night.  As we get older we wake more during the night and we wake earlier.  My grandmother wakes up at 5am or earlier.  She always said that the elderly needed less sleep.  But that is a myth; our need for sleep each night does not change.  Instead, as we age, we go back to naps during the day and more wakeful sleeps during the night.  A complete circle.

Lack of sleep and obesity are linked closely.  Sleep apnea is more common with people who are obese.  Insufficient sleep disrupts metabolism and hormone levels making it difficult for the body to process glucose (sugar).  Lack of sleep causes leptin (controls appetite) to decrease and ghrelin (stimulates appetite) to increase.  Sleep deprivation also increases appetite (remember pulling all-nighters in college with something to munch close by and coffee or soda?  Fatigue is confused with hunger!)  Future body weight and health can also be affected negatively by lack of sleep today.  Sleep is an important part of health and weight management long term.

Pregnant women need sleep.  Though we may wake in the night, to get ready for the baby's sleep and wake patterns during the night, you can increase your chances for a safe short labor by getting a good night's sleep.  Nursing moms get less sleep at night, particularly if breastfeeding at night (which is SO important!), so naps during the day with the bundle of joy are very important!  It is common for nursing children to wake during the night regularly.  Kids often wake during the night, even up to 2 or 3 years of age.  After that, children should be able to pretty much sleep through the night, aside from the occasional bad dream or something.

According to the National Sleep Foundation, we are not getting enough sleep and worse yet, our children are not getting enough sleep. 

Children need sleep.  Including naps during the day,

• Infants (up to just about a year old) need 14 hours of sleep.
• Toddlers (12 months - 3 years) need 12 - 14 hours.
• Preschoolers (3 - 5 years, even 6 year old Kindergarteners) need 11 - 13 hours.
• School-aged kids (1st grade - 5th grade) need 10 - 11 hours of sleep.

Need another reason?  There has been a April, 2004 long term study that links preschooler's bad sleep habits to their use of drug, tobacco or alcohol later in life!  The University of Michigan Health System found a significant connection between a preschooler's lack of sleep and substance abuse.  See Alcoholism: Clinical and Experimental Research for the complete 10-year study and findings.

They say:

"What Parents/Caregivers Can Do

In light of the findings from the 2004 Sleep in America poll, the National Sleep Foundation makes the following recommendations for parents and caregivers:

• Make sufficient sleep a family priority. Understanding the importance of getting enough sleep and how sleep affects the overall health of parents and children is the first step towards making sleep a family priority. Parents/caregivers need to determine the amount of sleep each family member needs and take steps to ensure their individual needs are met. Every family member must make a good night's sleep a regular part of his/her daily schedule.
• Embrace good sleep habits. Regular bedtime routines, creating a quiet and comfortable bedroom, and adhering to appropriate bedtime and wake times can go a long way to better sleep. Televisions and computers need to be out of the bedroom and caffeine should not be part of a child's diet.
• Learn to recognize sleep problems. The most common sleep problems in children include difficulty falling asleep, nighttime awakenings, snoring, stalling and resisting going to bed, having trouble breathing, and loud or heavy breathing while sleeping. These sleep problems can be evident in daytime behavior such as being overtired, sleepy or cranky.
• Talk to your child's doctor about sleep. Parents/caregivers should discuss their child's sleep habits and problems with their child's doctor, as most sleep problems are easily treated. Healthcare professionals must regularly ask about a child's sleep. "

Make a routine for you and your family that will allow everyone to get their sleep.  You will feel better; you will be healthier; you will have a more productive and more peaceful day; you will be better able to take on the demands of your day and have a positive impact on the world.  Sleep is an important part of life.  Make it a priority. 

• How's Your Sleep - take the test
• National Sleep Foundation
• A Prospective Study of Sleep Duration and Coronary Heart Disease
• Tired of Not Being Able to Sleep?  Here's a Real Solution, Mercola
• Sleep in Total Darkness to Decrease Cancer Risk, Mercola
• Near-Sightedness in Children Linked to Light Exposure During Sleep Before Age 2, Kid Source
• Optimal Wellness Center's Guide to a Good Night's Sleep
• Good Night's Sleep, Real Age
• Women & Sleep, NSF
• Obesity and Sleep, NSF
• Sleep More to Fight Obesity, WebMD
• Obesity linked to Lack of Sleep, BBC News
• Cutting Back on Sleep Can Make You Gain Weight, Mercola
• 10 Benefits of Rising Early and Hot to Do it, Zen Habits
• 33 Secrets to a Good Nights Sleep, Mercola