You (don't) Snooze, You Lose

Sleep, hilariously summarized by George Carlin (one of America’s most influential stand up comedians): “People say, 'I'm going to sleep now,' as if it were nothing. But it's really a bizarre activity. 'For the next several hours, while the sun is gone, I'm going to become unconscious, temporarily losing command over everything I know and understand. When the sun returns, I will resume my life.'

As a basic human function, his humorous description is as far as most people will dive into sleep and its importance. Aside from knowing the amount of sleep necessary for your age, there are more facts you should be aware of. The number of people suffering from sleep disorders is on the rise, the American Sleep Association shares that 50-70 million US adults have one, Insomnia being the most common, about 30% of the population have experienced it. While 48% of us snore, an astounding 20%+ attribute sleep apnea* to their (or their partner’s) obstructed rest. But what are some other ways our sleep can be affected?

Light is the greatest external influence on our sleeping patterns. Since the invention of the lightbulb in the 19th century, it has lengthened the amount of exposure to light, far beyond the natural sunlight present in early evolution. Humans natural sleep/ wake cycle, or circadian rhythm, is basically our 24 hour internal clock cycling between alertness and sleepiness, and is highly influenced by light exposure. Aside from flipping a switch, the amount of time we spend exposed to blue light is on the rise, an average of over 3 hours a day. Blue light is a shorter wavelength than other colors on the visible light spectrum, meaning it produces more energy and is less beneficial than the red, yellow, and orange light created by natural sunlight. So is our technology the only contributing factor to our lack luster sleep patterns?

Phsycological and Medical conditions, irregular work shifts and jet lag, and medication and substances also impact the structure and distribution of sleep. Difficulty falling asleep and achieving quality sleep are often times affected by chronic conditions (such as arthritis, acid- reflux, and anxiety) and substances (such as caffeine, alcohol, nicotine and prescription medications), as well as sleep environment (distractions such as light, noise, and temperature). With so many things acting as deterrents, what are some methods for better sleep at night?

Though it may sound counter-intuitive, increasing bright light or natural sunlight exposure during the day helps to regulate circadian rhythm, helping your body, brain, and hormones to recognize when its time to sleep. A study done in older adults found by increasing daytime bright light exposure by two hours, increased the amount and efficiency of sleep 80%. If this isn’t an option for you (based on climate, location, or career), invest in an artificial bright light device. Adversely, reducing the amount of blue light exposure is proven to increase the body’s natural production of the hormone melatonin, responsible for relaxation. One simple method to help in the reduction of blue light is to stop the use of TV, computer, or smart phone and dim or turn off any bright lights two hours prior to bedtime. Another great option is purchasing a pair of blue light blocking glasses if your daily tasks revolve around the use of a computer or cell phone. If possible, getting into a regular sleep/ wake cycle everyday (including weekends) may help your body in creating a more intuitive sleep pattern, aiding in long term sleep quality. Avoiding caffeine and alcohol are also contributing factors to regaining restful sleep. Both stimulate the nervous system and reduce melatonin production. A few honorable mentions to aid in sleeping patterns are reducing long or irregular naps, avoiding meals late in the evening, optimizing bedroom environment, utilizing a relaxing night time routine, getting adequate exercise, and considering the use of natural supplements (Magnesium and lavender being the most popular). Now knowing so many ways to increase the quality and quantity of your sleep, what benefits can you expect?

Getting enough sleep is as vital as diet and exercise, and is essential in maintaining optimal health. Sleep has been linked to brain function including cognition, concentration and productivity. It has also been shown to impact behavior and academic performance. Although the link may be unclear, studies have shown a correlation between sleep and maintaining a healthy weight. However, it does make sense that they are linked by way of appetite, since sleep can lower the production of hunger hormones, thus possibly reducing caloric intake throughout the day. Adequate sleep also improves athletic performance, by providing more energy and better mental function, lowers the risk of heart disease, increases immunity, and prevents depression by allowing blood pressure to regulate itself and reducing inflammation in the body and providing a time for it to repair, regenerate, and recover.

We spend approximately 1/3 of our lives sleeping, and yet put it on the back burner consistently. In this modern world where we tend to be overstimulated and hyper-stressed, we make time to do everything BUT get the deep rest our bodies and minds so desperately deserve. Let’s make the choice to move back toward something so natural to human beings, and can lead to a happier, healthier, more balanced life. In other words, “Get your zzzzz’s!”

*Sleep Apnea is a potentially dangerous sleep disorder in which breathing repeatedly stops and starts.

For More information on this topic visit:

http://healthysleep.med.harvard.edu/

https://www.medicalnewstoday.com/articles/325353.php#summary

http://www.bluelightexposed.com/#what-is-bue-light

http://www.bluelightexposed.com/#what-is-bue-light