To Sleep or Not to Sleep

Quality sleep is vital in repairing your mind and body, and is actually a complicated process. If you become sleep deprived, you're at risk for several serious health illnesses.

The more relaxed your mind & body is before you go to bed, the better sleep you'll have. This is why vacations & little mini-retreats throughout the week can help relax you.

It's usually the brain in turbo-drive that needs to calm down & empty out. A vacation or mini-getaway are perfect: Vacations are Health Bombs.

One of sleep's purposes is to repair the mind & body. Quality sleep will empty your brain so you have a fresh start in the morning. If you wake up feeling stressed from yesterday & feel like you haven't hardly slept - then you didn't get quality sleep.

Common Causes for Sleep Deprivation

If we don't get quality sleep, over time we will go looney tunes for sure. Lack of sleep - also referred to as sleep deprivation is not getting quality sleep even though you've been in bed 8-9 hours. The lack of sleep I'm discussing here doesn't include dancing the night away when you have to get up early.

The number one cause of lack of sleep = stress, anxiety, and depression. I know this as fact since I suffered thru sleep deprivation for years due to stress. And it's not surprising since we seem to be living in a stress era. The following are other common reasons for lack of quality sleep.

• Stress, anxiety, depression.

• Drinking caffeine too late in the day.

• Sleep apnea, Alzheimer's or Parkinson's.

• Alcohol abuse.

• Poor eating habits.

• Deficient in magnesium. See page bottom.

• Shift changes at work, daytime to night.

• Sleeping in an unfamiliar place like a hotel.

• Having a baby.

• Deficient in Vitamin D (sunshine).

• Illness, like a bad cold or the flu.

• Deficient in melatonin. See page bottom.

When you fall asleep you go thru several phases. REM = rapid eye movement. While in Non-REM sleep, your muscles will begin to relax. In REM sleep a majority of your muscles actually become paralyzed.

The 4 phases of sleep: Phase 1 = light sleep for about 5% of your sleep. Phase 2 = deep sleep for about 45% of your sleep and is reported to help with memory & learning. Phase 3 = the deepest sleep for about 25% of your sleep is reported to be the most important for your mind & body to repair & restore itself.

Phase 4= REM sleep is your dream state for about 25% of your sleep. You will move in and out of different phases for 90-120 minutes and then start again with a new cycle. Adults 18 and older need 7-9 hours of quality sleep each night.

Quality sleep = when you can wake up feeling like you've slept well, and you feel restored from the previous day's struggles. Sleep deprivation = when you wake up feeling like you've barely slept & feel stressed & exhausted, then you didn't get quality sleep even if you've been in bed for 8-9 hours.

Occasional lack of sleep that occurs for 1-2 nights doesn't have lasting affects - you'll just be sleepy & grumpy (2 out of the 7 dwarf characters. Dopey will be there too if it continues all week). However, chronic sleep deprivation is proven to cause a variety of health issues, both mentally & physically. It's interesting to know that almost all people at some time will not get the quality sleep they need.

Sleep & Mental Health

Mental health will seriously affect your sleep and vice-versa. In sleep deprivation, your brain changes the way it functions making it very difficult to manage emotions like stress. It's common for sleep deprived people to feel more stressed, anxious, or depressed.

The following are common mental health issues that develop from sleep deprivation. If you have existing mental health conditions, the condition will worsen.

• Anxiety and depression.

• Bi-polar disorder.

• PTSD - post traumatic stress disorder.

• Irritable.

• Trouble thinking, focusing, and remembering.

• Headaches.

• Trouble remembering things & learning new concepts.

• Panic disorder, mania, or psychosis.

Sleep & Physical Health

Sleep deprivation impacts your by attacking organs and body systems & functions. The longer you go without quality sleep, the more damage you have, and the longer the effects are felt.

• Heart disease - heart attack and stroke.

• Vascular disease - the blood vessels that carry oxygen & nutrients to the body.

• The immune system seriously declines.

• Higher risk of getting Type 2 diabetes.

• Weight gain and obesity.

• High blood pressure.

• Kidney disease.

• Sleep apnea.

• Fatigue, exhaustion, and slower reaction times.

• Higher chance of getting injured in children & adults.

• The nervous system is compromised, so pain is felt more than before.

Sleep - Body Benefits

• Physical health - Sleep helps repair your heart and blood vessels, keeping you from heart & vascular disease.

• Hormones are better balanced, regulating hungry or full feelings.

• Your body's immune system works properly to fight off illness.

• With faster reflexes we're able to avoid many injuries.

• Our metabolism is more efficient helping us maintain a healthy weight & lower blood pressure.

• Development - from infants to teen, more sleep is needed than adults to help with everything that happens during the growing-up stage - physical growth, puberty, further development of brain functions and the development of emotional & social skills.

Sleep - Mind Benefits

• Stress/Anxiety - Phase 3, the deepest sleep helps us reduce stress & anxiety in the vital areas of our brain, and lift our mood.

• Brain Functions - Research shows that good sleep helps us with learning and we're more creative.

• We're able to make better decisions, and our mind remains sharp & focused.

• Research shows we're able to form & keep long-term memories.

• The brain is able to receive & process new information better.

• Empties Waste - Quality sleep helps the brain empty out the waste & toxic products that accumulate during the day, like plaque forming substances.

• Development - During early development, the primary brain activity is sleep. Makes sense that infants sleep so much as the brain takes longer than anything else to develop completely.

Electronic Devices

Don't use electronic devices within 1 hour of bedtime: cell, computer, kindle, fluorescent lights, and LCD/LED screen light. The blue light from natural sunlight or electronic devices disrupts your sleep making your body feel it should stay awake. It also reduces your melatonin production, the sleepy hormone. Blue light also reduces 2 types of deep sleep that you need for proper brain function. Bottom line - it's difficult to fall asleep & stay asleep per a study by the National Academy of Sciences.

Napping

Personally, I don't take naps unless I'm really sick or exhausted from a grueling period of stress & schedules. If people aren't getting exercise or enough physical activity, they'll want to take naps, but may have problems falling asleep.

Bedroom

Keep your bedroom for sleeping, dressing, and for those extra happy meet-ups with your spouse. Hopefully, your bed & pillow are comfortable, and your blankets should not be too warm to make you over heat.

Close the Blinds

When it's dark, your body tells itself it's time to sleep. Too much light can keep you from falling asleep and prevents your body from producing melatonin, the sleep hormone.

Set a Schedule

Stick to the same schedule to regulate when to sleep and when to wake. To help your body set it's sleep/wake cycle - within 30 minutes of rising get outside for 15-20 minutes of daylight or sunlight, and before going to bed close the blinds.

Food/Drink

Avoid sugar & caffeine later in the day. Also, eating a meal later in the evening can cause sleep issues, as well as problems with your digestive system & acid attacks. Avoid alcohol & nicotine after mid-evening. Also, don't drink water several hours before bed.

Lower the Temperature

When you're ready to sleep - your body automatically begins to lower your internal temperature. As the room temperature cools, your body will make more melatonin, the sleep hormone, so you get better sleep.

Magnesium Powder

If you're having trouble falling asleep, even after trying to relax before bed, you may need a boost in magnesium. There are a few reasons you might need a magnesium supplement.

People that take medication regularly, or suffer from stress, or have certain diseases won't be able to absorb magnesium & other nutrients very well. Or, if you're not eating foods containing magnesium, you may be deficient - leafy greens, avocadoes, fatty fish, fruit, soy, dairy, beans, dark chocolate (minimum 70%), and nuts.

Add a little magnesium powder to water and drink several hours before bedtime to help you relax. Make sure you check the maximum amount your body needs based on age & gender.

Exercise & Physical Activity

Exercise & physical activity is so important for almost every aspect of living a healthier & happier life. If you get exercise 5-6 days per week for just 30 minutes, you'll find that your sleeping habits will improve and you'll wake up feeling restored.

However, don't exercise within 1-2 hours of sleeping because it heats the body up. The body needs to cool down to sleep effectively. Try these fun activities: What's Always With You & Healthier Than a Gym?

Melatonin Chews

If your body is not producing melatonin, the sleep hormone, you can supplement by taking a 5 mg melatonin chewable before bedtime. The primary reasons your body slows melatonin production are: a health condition, high stress & lack of sleep, aging, and bright lights at night. See: Danger, Contains Toxic Ingredients.

Relax & Dump the Stress

Spend 30 minutes doing a relaxing activity, with no electronic devices on. The goal here is to stop your mind from racing, to slow down and relax. Read a book, take a hot bath, or listen to relaxing music. Relax Your Mind or Go Cuckoo Crazy

You can also start a diffuser before bed, and breathe in sleepy time essential oils (aromatherapy), like lavender, jasmine, chamomile, or sweet orange to help sleep. Stress definitely interrupts sleep pattern - try this: Learn to Combat Stress.

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