Dear ,
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To Your Health!
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Thank you for being a loyal subscriber. Today, let’s explore a fundamental pillar of good health—one that’s often overlooked but absolutely critical: deep, restful, restorative, uninterrupted
sleep.
Make Sure to Read this Before You Sleep Tonight
When it comes to the modern health crisis and the rise of degenerative disease, our poor state of nutrition grabs all the headlines. But it is our lack of quality sleep (and chronic stress) that cause more problems for more
people.
In fact, when it comes to the health problems actually reported to doctors, insomnia is at the top of the list. More than one-third of Americans have trouble sleeping every night. More than half of adults have problems sleeping at least a few nights each week.
That means that most of us are chronically sleep deprived. And of course, our use of prescription sleeping medications is soaring (which is causing even more problems).
Sometimes, our lack of sleep is caused by factors outside our own control. As the mother of a
toddler, I understand how even our best-laid plans for a restful night of sleep can be derailed.
I also understand how frustrating - even hopeless - it can feel to be bone-tired, exhausted and foggy as you climb into bed... and still not be able to sleep due to physiological issues or a racing mind.
Other times, our lack of sleep is because of our own bad habits or personal choices. When it comes to making time for work, family, friends, exercise, and other modern "obligations" a full night's rest is often the first sacrifice.
And that's a big mistake...
Restful sleep is the foundation of your health. You can eat a perfect diet and take all the right supplements, but if you're not sleeping well (and managing stress), your health and your waistline will suffer.
How Much Sleep Do We Need?
Most experts agree that adults should sleep between seven and eight hours per night. Numerous studies show that consistently sleeping less than this can lead to health problems. However, some studies show that consistently sleeping more is
not necessarily better.
For example, researchers at Yale School of Medicine followed the sleep patterns of nearly 2,000 men for 15 years. They found that those who slept only five to six hours per night had twice the risk of diabetes of those who slept from six to eight hours.
They also found that men who slept more than eight hours developed the disease at a rate THREE times higher!
But it's not just the amount of time you spend in bed...
The Quality of Your Sleep is Crucial
To get the greatest benefit from your resting hours, you need deep uninterrupted sleep.
Unfortunately, this becomes harder as we age...
Babies and children have no problem entering a state of deep sleep. However, as we grow older we naturally spend less time in this restorative state.
According to a study published in the Journal of the American Medical Association, those under age 25 spend about 20 percent of their sleeping hours in deep "slow-wave" sleep. For those over the age of 35, this number drops to less than four percent. Those over 50 have trouble spending any time at all in deep sleep!
What Happens to Your Body When You Don't Rest Deeply?
You intuitively know that not getting enough sleep can affect your health. I'm sure you've experienced a lack of sleep leading to a weakened immune system or "run down" feeling...
followed by a nasty cold or flu.
But did you know that a lack of (or poor quality) sleep can actually affect you at a genetic level?
In a 2012 study, researchers at Howard Hughes Medical Institute in Dallas showed that just one week of sleeping less than six hours per night caused abnormal changes in more than 700 genes!
That alone should be enough to cause you think seriously about how much and how well you sleep. But the changes don't end there...
Hormones are your body's biochemical messaging system, transmitting information from one group of cells to another.
They regulate countless bodily functions. They dictate how we age. And they control our metabolism.
Your production and secretion of hormones (and your body's sensitivity to them) is strongly related to your sleep patterns. Being awake or sleeping restlessly when your body needs deep sleep, can cause
significant hormonal disruption.
Periods of deep sleep are also when your body produces the most human growth hormone (HGH). This is nothing less than a "fountain of youth." In fact, many outward signs of aging - including thinning skin, wrinkles and diminished collagen production - are linked to declining HGH.
Growth hormone is also directly involved in fat metabolism, the creation of muscle mass and energy production. If you want your body to remain lean and strong and full of energy, you would be wise to preserve and increase your natural production of growth hormone.
In addition to vigorous exercise, the best way to do that is through deep sleep.
But the benefits of great sleep don't end there. Deep and restful sleep:
Enhances Memory, Concentration, Mental Clarity and Brain Health: Your brain organizes and consolidates memories and reinforces learning while you sleep. Those who sleep better forget less, speak more clearly, concentrate better and make fewer mistakes.
Scientists have also discovered that sleep disruptions in the elderly can cause brain changes that lead to long-term memory loss and that deep sleep purges the brain of biochemical waste products - including those that are precursors to Alzheimer's.
Boosts Muscle Building and Improves Athletic Performance: During rest and sleep your body recuperates from the efforts made during exercise. This is when muscles are repaired and new muscle tissue grows. Of course, we also have more energy and better reaction time when thoroughly rested.
Boosts Mood and Beats
Depression: A wide range of psychiatric disorders, including depression and anxiety are connected to sleep deprivation. But it also reduces our ability to handle stress and increases irritability and emotional volatility.
One study of sleep deprived medical residents showed that being interrupted
in the middle of doing something caused greater stress and emotional outbursts than it did in those who were well rested.
Improves Immune Function: Even one sleepless night can reduce your body's natural defenses against micro-organisms. When a controlled group of 153 people were exposed to a common cold virus, those who averaged less than 7 hours of
sleep in the two weeks prior were almost three times more likely to get sick than those who slept an average of eight hours or more.
Increases Sex Drive: In addition to boosting energy and stamina (prerequisites for a great sex life) deep and restful sleep also increases testosterone levels. Among other critical functions, this hormone is
an important driver of sexual desire and performance in both men and women.
Lowers the Risk of Heart Disease: Lack of sleep increases blood pressure, raises the heart rate and promotes chronic inflammation (measured by C-reactive protein levels). It stands to reason that proper sleep would reduce the risk of heart disease. Studies show that it
does.
Reduces Gastrointestinal Problems: Digestive disorders like inflammatory bowel disease (IBD) and Crohn's disease are obviously related to autoimmune and nutritional factors. But sleep loss has also been shown to play an important role in the development, progression and severity of digestive disease.
Increases Pain Tolerance: Pain and sleep problems go hand in hand. Obviously, when you are in pain, it can make deep sleep difficult, if not impossible, to achieve. But researchers have also discovered that sleep deprivation itself can cause pain and increase your sensitivity to it. Sleep more, hurt less.
Reduces the Risk of Cancer: Sleep deprivation disrupts your circadian rhythm and reduces immunity. People who don't get enough sleep have been shown to face an increased risk of cancer, particularly breast and colon cancer.
It is
clear that sleep is just as important as a healthy diet. I truly believe millions of people could alleviate their health problems if they were just able to consistently enjoy deep sleep. If you've ever beat a cold or other illness with just one night of restful slumber, you know how powerful and restorative it can be.
So How Do You Get More (and Better) Sleep?
Sleeping better is not always easy. It can require a major lifestyle change and strong commitment. And don't think that you can just "catch up on the weekends."
You might feel better, but research shows that you can't make up for the effects of prolonged sleep loss with a night or two of good sleep
Here are nine simple
steps for better, deeper, sounder sleep, starting tonight:
Follow a Strict Routine: Go to bed and wake up at the same time every day - even on the weekends. A regular sleep schedule will train your body and mind to wind down at bedtime.
Go to Bed Well before Midnight: Every hour of sleep before midnight is worth two hours after. Your hormones rise and fall with the natural cycle of dusk to dawn. Ideally, you should be asleep shortly after dark and rise with the light of day. This is what nature intended, and it would put you at the optimal seven to eight hours.
Exercise Regularly and Vigorously: Exercise improves your health, strengthens your body and improves your confidence and mood. It will also help you fall asleep faster and sleep more deeply.
Spend Time in the Sunlight: Regular sun exposure promotes the production of vitamin D.
This alone has been shown to improve sleep. But there is another benefit to sun exposure. When full-spectrum sunlight enters your eyes it has a direct effect on your pineal gland, helping to stimulate the production of the "feel-good" hormone serotonin as well as melatonin, the hormone that governs your sleep-wake cycle.
Turn Down the Thermostat: A
slightly cool room is ideal. If you have trouble sleeping, consider a warm bath or shower before bed. The subsequent fall in body temperature helps to naturally induce sleep.
Avoid Stimulants: Avoid caffeine and alcohol (not technically a stimulant) before bed. Television and active mental tasks can have the same effect. Spend your time before bed doing
some light reading, stretching or planning your next day.
Sleep in a Great Bed: You spend a third of your life in bed. You should enjoy those blissful, uninterrupted hours of unconsciousness. If you are not sleeping in comfort and style, make it a point to upgrade your mattress and bedding.
Sleep in a Very Dark Room: Even a little bit of light can disturb your release of melatonin and other nighttime hormones. The darker your sleep environment the better.
Stop Using Your Snooze Alarm: Instead of giving yourself an extra 30 minutes or an hour of sleep, what you're
really doing is interfering with your REM sleep. If you must use an alarm, set it for when you must get up (no earlier)... and then get up when it goes off.
I hope this article has reminded you how important it is to do everything in your power to get regular, deep, and restful sleep. Not only is it enjoyable and
makes you feel great, but you simply cannot attain great health without it.
To Your Health,
Kelley Herring
Editor & CEO
Healing Gourmet