Insomnia, sleep duration, quality and your health

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.

Disclaimer: This article is not intended to provide medical advice, diagnosis or treatment.

My Healthy New Years Resolution - SLEEP!

With the dawn of a new year, most of us have thoughts of making positive changes in our lives. But few think of getting more sleep. Sleep is one of the four pillars of optimal health, and more and more research is highlighting it's importance as part of a healthy lifestyle regimen. 

According to a recent article in the Deseret News, there are four ways in which sleep can have a negative effect on your mental and physical health:

1. Sleep recharges the brain
2. Lack of Sleep can lead to weight gain
3. Bad sleep habits have been linked to Mental Illness
4. Long-term sleep deprivation can lead to serious conditions like heart disease

So how to do you know if you are getting enough sleep?

In an informative info-graphic, produced by the US National Healthy Sleep Project, it outlines 5 tell tell signs that you may not be getting enough sleep:

1. You start to doze off when you are driving
2. You are forgetful and make mistakes
3. You feel fatigued or lack energy
4. You are irritable, grouchy or lose your temper easily
5. You rely on caffeine to get through the day

There are, of course, lots of medical reasons why you may not be sleeping well but those aside, in a great blog article, Chris Kresser 3 simple steps you can make that may well improve your sleep:

1. Reduce your exposure to artificial light
Artificial light interferes with our body's circadium rythym and so disrupts our sleep. There are 5 ways we can reduce our artificial light exposure:

• Avoid using your computer for 2 hours before going to bed.
• Put blackout shades up in your bedroom to make it pitch black.
• Cover your digital alarm clock or use an analog clock.
• Disconnect all digital devices that give off of light.
• If you cannot do these things for any reason, try wearing a  sleep mask.

2. Don't be too full or too hungry when you go to bed
For most eating a light supper is a good plan, especially for those who have digestive issues. While for people who suffer with low blood sugar episodes or hypoglycemia having a small snack before going to bed is a good idea.

3. Go to bed earlier
When we are asleep this our allows our body time to repair and restore our tissues. The most optimal time for this to happen is between 11pm and 3am. So going to bed by 10pm is a good plan.