WHY SLEEP IS IMPORTANT

Sleep is essential to health. It gives our body the chance to rest and repair. When we sleep our body produces glutamine, the body’s natural detoxification mechanism molecule, which goes through the cells and buffer the cells, and turns on the liver and make sure the Parasympathetics & the sympathetic nervous system, it also turns on the adrenal glands and get the kidneys working. When you are sleeping you are repairing the body. The body goes through a restoration process. When you are feeling sick sleep is important. Chronic lack or loss of sleep can contribute to cardiovascular disease, diabetes, obesity, mood disorders, altered cognition, decreased productivity, and overuse of sleep aids.

Factors that can negatively affect sleep include stress, nightshift work, travel, substance abuse, depression, anxiety, and medication side effects. It is also essential to rule out or address possible comorbidities, including obstructive sleep apnea, severe insomnia, and addiction.

Lack of restorative sleep, especially fewer than 6 hours, can have negative impacts on:

• Appetite

• Athletic performance

• Carbohydrate metabolism and glucose regulation

• Cognition

• Hormone balance  

• Immune function

• Inflammation

• Learning

• Memory

• Mood

• Pain sensitivity

• Protein synthesis

• Weight

Lifestyle

Positive lifestyle changes can improve sleep and overall health.

General Sleep Hygiene

• You should keep a regular sleep schedule and try to go to sleep and wake up at the same time each day.

• Get exposed to bright morning sunlight soon after awakening.

• Relax before bedtime with deep breathing, meditation, gentle stretching, a warm shower, or an aromatherapy bath.

• Avoid bright lights, blue light, and screen time before bedtime.

• Keep the room dark and wear a sleep mask if needed.

• Don’t watch TV or eat in bed.

• Keep the room at a comfortable temperature for you.

• Limit noise exposure and wear earplugs if needed.

• Limit excess fluid intake before bedtime.

• Avoid stimulants at night, including caffeine, nicotine, and alcohol (also a sedative).

• Exercise regularly, especially earlier in the day if nighttime exercise disrupts your sleep routine.

• Catching a catnap can help you catch up on lost sleep and increase alertness and productivity. However, prolonged naps may disrupt your nighttime sleep.

Mind-Body Therapies

• Cognitive behavioral therapy

• Deep breathing

• Meditation

• Progressive relaxation

• Stress management

• Tai chi

• Yoga

Nutrition

Healthy nutrition habits affect overall health as well as sleep quality.

• Consume enough calories to meet your needs, as calorie deprivation can negatively affect sleep.

• A healthy high-carbohydrate meal or snack can increase tryptophan in the brain. Tryptophan is converted to serotonin and then melatonin, which can help you sleep well.

• A high-fat diet may negatively affect sleep, especially late at night.

• Eating too much too close to bedtime may disrupt sleep for some.

• Some foods, including kiwi fruit, cherries, other fruits, vegetables, milk, and fatty fish, may help promote sleep. Interestingly, milking cows at night may increase the tryptophan and melatonin content of their milk.

• Melatonin from natural sources, including raspberries, tart cherry juice, goji berries, almonds, walnuts, and tomatoes, may help support sleep.

• Nutrient deficiencies increase susceptibility to stress, depression, and disrupted sleep. These include vitamin D, B6, B12, folate, niacin, and omega-3 fatty acids.

Supplements to Support Healthy Sleep

• Chamomile

• Glycine

• Lavender (aromatherapy)

• Magnesium

• Tryptophan

• Valerian

Optimal Takeaways

• Sleep is a key factor in reducing the risk of chronic disease and improving or maintaining memory, learning, mood, immune function, and physical performance.

• Good sleep hygiene is important and includes going to sleep and waking up at the same time each day, and avoiding bright lights, screen time, large or high-fat meals, caffeine, excess fluid, and stress before bedtime.

• A high-carbohydrate snack or meal 4 hours before bedtime may improve sleep.

• Some foods and supplements, including tart cherry juice, kiwi, almonds, walnuts, vegetables, fatty fish, and milk from cows milked at night, may improve sleep.

• Identify and address any nutrient insufficiencies, especially vitamin D, B vitamins, and omega-3 fatty acids.

• Try deep breathing, gentle stretching, or a lavender aromatherapy bath before bedtime.