Jackie 34 has been a bad sleeper ever since she was a teenager. She finds it hard to go to sleep and frequently wakes around 4 am when she tosses and turns until she usually gets up around 6 o'clock.
Jackie is not alone. An estimated 40 percent of Canadians suffer from sleep related problems according to a study conducted by Université Laval researchers under the supervision of Dr. Charles M. Morin. (1)
She has some concerns about her sleep:
- How might her poor sleep be affecting her health?
- How much sleep should she be getting?
- Why does she sleep so poorly?
How might her poor sleep be affecting her health?
Research has shown that poor sleep can have a significant effect on our health. But poor sleep does mean not only too little but also too much as well as the quality of sleep.
Sleep and overall chance of disease or death
Too little and too much sleep increases the risk of the possibility of death and illness. (2)
Sleep and your digestion
Participation in shift work, especially rotating shift work, is associated with the development of Irritable Bowel Syndrome and abdominal pain that is independent of sleep quality. (3)
Sleep disruptions can negatively alter the microbiota of humans. (4)
Sleep and your heart
Both long and short sleep duration associated with high blood pressure (5) (6), and with an increased cardiovascular disease. (7) (8)
But remember it’s not just about the length or sleep. The quality is also meaningful. Consequently, it has been shown poor sleep quality worsens hypertension.(9)
Sleep, Diabetes, Metabolic Syndrome and Obesity
Short and long sleep associated with increased type 2 diabetes. (10) Short sleep spans link with obesity in children. (11)
Also, again it’s not just about the sleep duration, the quality is crucial here also. Studies have revealed that:
1. Sleep disruption has an unfavorable bearing on metabolic health (12)
2. Inadequate sleep quality may contribute to obesity. (13)
3. Reduced sleep quality was determined to be an independent risk factor for obesity – even after accounting for other factors, like exercise (14)
4. Sleep disruption is a risk determinant for metabolic syndrome. (15)
Sleep and your brain
Here are a few interesting facts on how sleep affects brain function.
1. Poor quality sleep is associated with worsening cognitive performance over time. (16)
2. Poor sleep in children decrease psychological health and increase health complaints. (17)
3. Sleep helps repair, rewire and purify toxins in the brain. (18)
4. Improved sleep patterns help with ADHD. (19)
Sleep and your immune system
Sleep disorders increase the risk of autoimmune conditions.
- Patients with non-apnea sleep disorder were associated with a higher risk of developing autoimmune diseases. (20)
- People with Obstructive sleep apnea have a greater danger of developing certain autoimmune diseases. (21)
Too Little Sleep May Quadruple Your Risk for Colds. (22)
How much sleep should she be getting?
For optimum sleep, it’s important that you:
1. Consistently sleep between 6 or 7 to 9 hours; sleeping more or less has been linked to ill health. (2)
2. Sleep soundly.
3. Sleep and wake at approximately the same time; ideally going to bed around 10.
If you do have a sleep problem here are some basic tips and strategies for optimum sleep you can try:
- Light will inhibit melatonin secretion. Dimming lights, using a blue light filter, and wearing amber glasses can all aid with melatonin production.
- Ensure you sleep in cool enviroment
- Noise – Quiet
- Non-stressful pre-bed activities
- Aim to be in bed by 10 or 11 and then sleep 7 to 9 hours, but recognize if you constantly can’t get 7 or need more than nine something might be off.
Why does she sleep so poorly?
If you find you consistently need more than 9 hours of sleep or can’t stay asleep for 7 hours you should investigate an underlying illness or imbalance including:
1. Inflammatory or digestive issues (23)
2. Alzheimer's Disease (24)
3. Adrenal dysfunction
4. Hormonal Imbalance
5. Blood sugar issues
Finally
I hope you found these ideas useful. More importantly, I hope you do something with them.
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