How To Get A Great Night's Sleep (2019 Edition)
How To Get A Great Night's Sleep (2019 Edition)
If you are not sleeping well, you are most certainly not alone! About ⅓ of the population today suffers from insomnia. We live in a society where constant fatigue, waking unrefreshed and excess caffeine consumption have become the norm. Sleep affects almost every system in the body from the brain, heart, lungs to immune function and mood. Research shows that chronic lack of sleep increases the risk of disorders like, high blood pressure, cardiovascular disease, diabetes, depression and obesity.
Sleep is the time your body is able to rest and restore itself, tissues are able to rebuild and toxins are eliminated from the body. Optimal sleep is important for hormone balance, cognitive function, immune function and healthy growth.
Factors that can affect your sleep include high stress (unable to wind down before bed); excessive caffeine intake (increased stimulation that can delay your biological clock); hormone imbalances (low progesterone, high thyroid hormones, high cortisol, low melatonin); potential side effects of certain medications like SSRIs which are used to treat depression and anxiety; and medical conditions like lung and heart disorders that make it uncomfortable to get a good night’s sleep.
How Much Sleep Is Necessary?The National Sleep Foundation recommends the following sleep times depending on the age group:
Newborns (0-3 months): 14-17 hours
Infants (4-11 months): 12-15 hours
Toddlers (1-2 years): 11-14 hours
Preschoolers (3-5 years): 10-13 hours
Children (6-13 years): 9-11 hours
Teens (14-17 years): 8-10 hours
Adults (18-64 years): 7-9 hours
Seniors (>65 years): 7-8 hours
What Does It Mean To Have A Great Sleep?Falling asleep in <30 minutes
Waking up <1 time a night
Taking <20 minutes to fall back asleep if waking up at night
Waking up feeling refreshed
What Are The Stages Of Sleep?There are two basic types of sleep: Rapid eye movement (REM) sleep and non-REM sleep. You cycle through stages of non-REM and REM sleep throughout the night.
Non-REM Sleep: Body heals & Mind rests
Stage 1: This is the stage of light sleep and can last several minutes. It is a light sleep in which your heartbeat, breathing, eye movements and muscles start to relax. You may find yourself floating in and out of consciousness.
Stage 2: Almost 50% of the time spent sleeping is in stage 2. This is the period of light sleep before you enter deep sleep. Heartbeat and muscles relax even further. You may even see images of things that happened during the day.
Stage 3: Deep Sleep. These are the stages that include, night terrors, sleep walking, release of growth hormone and tissue repair. The appetite controlling hormones are released here and will help to limit feelings of ravenous hunger the next day (So if you are having constant feelings of excessive hunger, you may want to take a look at your sleep quality!). This is the stage that will make you feel refreshed in the morning. Alcohol can induce stage 1 and 2 of sleep but deplete you from stage 3.
REM Sleep: Body rests & Mind is active
REM sleep occurs about 90 minutes after falling asleep. This is where your eyes move rapidly from side to side and muscles become temporarily inactive. Most of your dreaming will occur in REM sleep. If you are deprived of REM sleep, you may have difficulty remembering information the next day. As you age, REM sleep tends to decrease.
10 Tips To Optimize Your Sleep
Treatment of insomnia is not a one size fits all approach. There are many different factors that can affect the quality of sleep ranging from environmental factors, lifestyle choices, underlying medical conditions to hormone imbalances. The best sleep comes when all of these factors are balanced. Sleep disturbances that are mainly linked to environmental or behavioral causes can be addressed with the sleep hygiene tips outlined in this article.
If you find that making the changes to your sleep hygiene does not improve your sleep quality, see your family doctor or naturopathic doctor to address a possible hormone imbalance that could be contributing to your sleepless nights by getting some blood work looking at your progesterone, thyroid hormones and cortisol. Happy Sleeping :)
** Disclaimer: The advice is in this article is for informational purposes only. It does not replace the care of a Naturopathic physician.
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