World Sleep Day - Make Sleep Health a Priority
Happy World Sleep Day!
Who knew that there was a day globally recognised and celebrated around SLEEP!
Makes total sense though.
The more I dive into the foundations of good health and wellbeing.
Sleep is ALWAYS a massive contributing factor.
Alongside diet, exercise and social connection - good quality SLEEP drives a lot of healthy functioning in our lives.
Better sleep. Better health.
Yesterday, I attended an online Brain Health Symposium hosted by Dementia New Zealand. Associate Professor Dr. Rosie Gibson gave a really insightful presentation on “Sleep as a pillar for health”. It was a super interesting talk, it was framed in the context of sleep with regards to people with dementia and carers, but there was a lot of general information she shared which are important for us all:
Sleep helps you retain your memories, so you can remember things better.
Good sleep keeps your thinking sharp and helps your mind be clear and focused.
Getting enough sleep makes it easier to handle your emotions, keeping you calmer and less reactive.
Quality sleep supports your brain’s ability to learn, adapt, and grow, which keeps your mind flexible and open to change and learn new things.
Sleep also regulates your hormone, immune and metabolic functioning.
Sleep-Wake Cycle - Important Factors
1. Circadian Rhythm
We have heard about the Circadian Rhythm - but what is it?
Your circadian rhythm is basically your body's internal clock. It runs roughly on a 24-hour cycle, guiding your body when to feel awake and alert, and when to wind down and rest. It's why you naturally feel sleepy at night and awake in the morning. Exposure to light and routine around eating effects it.
Get outside for some sunshine around midday, (or through a window), even if it’s overcast. We ALSO know that the sun and UV is at its most harmful then (especially here in NZ). Sunblock prevents the rays you need to regulate melatonin levels from penetrating your skin. You don’t need heaps of time in the sun - just 5-10 minutes should be enough, sans sunblock.
Avoid eating a heavy meal 2-3 hours before bedtime to also keep your rhythm on beat.
2. Melatonin
Melatonin and your circadian rhythm have a tight partnership, working together to keep your body clock on track.
As daylight fades, your brain starts producing melatonin, making you feel calm, relaxed, and ready for bed.
In the morning, daylight signals your brain to stop melatonin production, helping you feel awake and energised. TGetting sunlight during the day helps your body produce melatonin at the right time, because sunlight is like a natural "reset button" for your internal clock.
Melatonin is basically the messenger that tells your body when to wind down, and when to wake up, which aligns your natural sleep-wake cycle with day and night. It's also great practice to get out into early morning sunshine for a few minutes and get it straight into your eyeballs!
NOTE!!
Oh and sunshine gives you your dose of Vitamin D which is SUPER important for healthy bones. I’ll go into the nerdy science behind that some other time. 🤓
In short…
Daytime sunlight exposure = Better nighttime melatonin production = Easier to fall asleep and stay asleep.
The Sleeping Cycle
During a healthy sleep cycle, we go through 4 different stages of sleep, each stage has a different purpose:
Stage 1: Light Sleep
This is when you're drifting off to sleep, somewhere between awake and asleep. Your body relaxes, your heartbeat and breathing slow down and you might twitch a bit. It’s pretty easy to wake up when you are in this stage.
Stage 2: Deeper Light Sleep
Your body settles down even more, your temperature drops slightly and your heart rate slows. In this stage, your brain sorts through new information from the day, organising it for storage, so this stage is super important to consolidate new memories and new things you’ve learned.
Stage 3: Deep Sleep (Non-REM)
This is also called "slow-wave sleep." It is the really restorative part, where your body heals, repairs tissue, strengthens your immune system and recharges your energy. Deep sleep is crucial to help you wake up and feel refreshed and physically restored.
REM Sleep (Rapid Eye Movement)
Not just the name of a rock band, this is when you dream vividly. This stage is when your eyes move rapidly, but your body stays relaxed and still. In fact, if you wake up at this stage, you might have the feeling of being paralysed. REM is vital for learning and emotional processing, so things like emotional balance, creativity, and mastering new skills like learning to play an instrument (or doing yoga).
In the perfect world, each night, you’ll cycle through these stages several times, helping your mind and body function at their best! It’s when these stages get disturbed or are incomplete that we wake up feeling tired, emotional or not great.
Dimensions of sleep health
Now there are dimensions of sleep health to know about to track and observe. I like to think of them as the ingredients of what can contribute towards good sleep, these are:
Sleep regularity - getting to bed and getting out of bed at the same time everyday. We typically change this on weekends where we might sleep in or have later nights.
Actual time asleep - what are your ACTUAL hours of SLEEP? Subtract the time when you get into bed and read or watch something for a few hours, likewise if you get on your phone as soon as you wake up for a time before getting out of bed.
Duration - how long are you actually asleep for?
Quality - how satisfied you are with your sleep, how do you feel?
Medication and other sleep “supplements”
I think it’s important to pop this in here….some thoughts on sleep crutches or support such as sleeping pills. These are not something we should be taking indefinitely. They are best used conservatively and not for continuous, extended periods of time.
Likewise, for melatonin. Even though it is a natural substance that the body already manufactures - it’s not something we should be taking for a prolonged period of time. Personally, I only dabble in Melatonin when I am having a struggle with jetlag, and only for a few days, that along with sunlight, regulating meals and getting exercise, help get my sleep back on track.
Magnesium has also been endorsed as a supplement which helps promote sleep. It helps relax muscles and soothes the nervous system. One thing to note however is that not all magnesium is equal. If you are prone to having a sensitive tummy, then the best option for you would be to explore if magnesium glycinate helps.
CBD oil* has become more popular recently, as it also helps promote and regulate sleep which taps into our endocannabinoid system (which is another topic for another time). But I know of many people who have definitely an improved quality of life using it, especially those who experience chronic pain.
Disclaimer = I am not endorsing or promoting the use of CBD oil, I’m merely sharing anecdotal information 😁
Enemies of Sleep
There are a bunch of causes and conditions that get in the way of us having a great night of sleep. Below are some disorders and reasons that might be affecting you or someone you love.
Some common sleep disorders include:
Insomnia - unable to get or stay asleep
Sleep apnoea - snoring or pauses in breathing during sleep
Restless legs - the urge to move and discomfort in the legs
Parasomnia - seemingly automatic behaviours during sleep (like walking and talking)
Some other factors that impact sleep:
Menopause - besides the obvious impact of hot flushes, women going through perimenopause and menopause sometimes find they struggle with sleep.
Ageing - as we age, we generally sleep less, and might develop conditions that could affect our ability to get good quality, deep sleep like sleep apnea. There is shallower and disrupted sleep, earlier wake up times and more daytime drowsiness and napping.
Screens (and light) - so there is a lot of research that talks about blue light being bad for sleep but really more relevant is WHAT is being consumed on the screen. Is it going to elicit a stress response in you? Are you procrastinating going to sleep by doom scrolling? SO you see, the light in and of itself is sometimes less of a problem but is exacerbated by context.
These can have an impact on your sleep which has the domino effect of:
Poor mental health - increases irritability and reduces capacity to deal with challenges
Poor physical health - slower digestion, stiffness in joints and spine
Reduced cognitive functioning - less ability to problem solve or use brain for critical thinking
Hormone and immune regulation and functioning - these get affected as does our nervous system.
Friends of Sleep
OK, to finish off, here are some things to think about.
Besides practising a little restraint and separation from the screens and potentially upsetting news or messages at a healthy hour - the best shot you have at sleep is to set up a good wind-down routine, that is consistent, easy and relaxing.
Set an alert on your phone to remind you to wind-down!
Write down all the things you are worried about and decide to pick it up again the next day
Dim the lights an hour before bed, to indicate to the mind and body that you are preparing for bedtime (signals to your circadian rhythm).
A cup of relaxing tea half an hour before bedtime.
Do some gentle stretches
Listen to a guided meditation (but don’t check your messages or mail!)
Read an escapist, non-thought-provoking book
Make your bedroom a sleep safe zone - reduce device use, bright lights, noise, stimulation and keep it cool too.
Avoid eating a big meal 3 hours before bedtime
Avoid alcohol and caffeine at least several hours before bed
If sleep is elusive - don’t panic - get out of bed for a little while maybe read a book, do some gentle stretches (don’t snack, jump on social media, devices or Netflix)
If you find there are too many to implement at once, try each one for a week and see how you go.
