4 Tips to improve your Sleep
The amount of sleep that we need and the quality of our sleep depends on each individual and can change depending on our age and life situations. But the common factor between us all is that sleep is essential for our health and well-being. A lack of sleep can cause the brain to not function properly. Sleeping enough will also help our body fight diseases and stay healthy. In addition, it’s essential for cognitive function. In this article, I will explain to you why sleep is so important and then give you 4 tips on how to improve it.
Toxic Metabolites
According to researchers from the University of Rochester Medical Center in New York, the body disposes of a waste-disposal system that clears toxic metabolites from the brain. This system is composed of a group of tissues and organs that help the body get rid of toxins and waste. This is called the glymphatic system. Similar to the lymphatic system, it’s composed of “pipes” that flush out all the waste out of the brain.
As we get older, we tend to sleep less and our sleep quality worsens. But this phenomenon will not only make us feel tired, it’ll lead to the accumulation of toxic metabolites in the brain. And, in consequence, lack of good quality sleep will contribute and worsen neurodegenerative diseases like Alzheirmer’s and Parkinson’s. Therefore, since the glymphatic system is active at more than ninety percent during sleep and we don’t sleep enough, the consequence is pretty obvious… The toxins that are accumulating in the brain will kill our neurons. We are then left with serious consequences, like cognitive and movement-related deficits.
Lack of sleep
Similar to brain fog, sleep deprivation can also cause metabolic grogginess. Sleep is closely linked to our hormonal and metabolic processes. After only 4 days of sleep deprivation, our body’s ability to use insulin correctly is disrupted. Insulin, is the body’s main storage hormone and is responsible for how the body uses and stores glucose and fat. Not enough sleep will reduce insulin sensitivity. In consequence, the body will store fat in all the wrong places which will lead to inflammation and diabetes.
Less than six hours each night triggers the area of your brain that increases your need for food. A vicious cycle of hunger begins because of the increase of the level of ghrelin and the decrease of leptin. This will lead to many cravings and blood sugar spikes. Therefore the body will start storing fat, gain weight and, more importantly, develop obesity, prediabetes, type 2 diabetes, high blood pressure and chronic inflammation.
4 tips to help you improve your sleep:
Establish a regular sleeping pattern. Going to bed and waking up at the same time everyday will set the body’s internal clock and will help us fall asleep and wake up much easier. Listening to our body’s cues and not ignoring them because we want to continue watching TV or other activity, is important. If we miss our sleep window, it will be more difficult to fall asleep. That’s a lot of tossing and turning…
Sleep in a quiet, cool and dark room and do only two activities there: sex and sleep. A good environment influences our sleep quality a lot. Following this tip will help us associate mentally our bedroom with sleep. If we work on our bed or watch TV there, we’ll automatically associate our bedroom with these activities. Also, try to keep your room temperature around 18 degrees celsius. If the room is hotter, it’s more likely to experience disruptive sleep.
Create a bedtime ritual. This tip can be very different depending on the individual. If you have a busy mind, journaling or writing a to-do-list for the next day can help. To reduce stress, breathing exercises or meditation can help to fall asleep faster. Sometimes, brushing the teeth and washing the face can be a bit stimulating, so do it a bit earlier in the evening. On the other hand, a warm shower can be beneficial. If you like to read, think of reading something fictional as non-fiction can stimulate your brain. Find something that is relaxing and that is not going to keep you up all night! Also, favor physical books over e-books, or make sure to block the blue light on your screen. Another idea is to keep the lighting in your bedroom minimal to help your body understand that it is night time.
Eating or drinking 3-4 hours before bedtime. Something that may be obvious but is important to note is that avoiding all caffeine and other stimulants like tea, chocolate or soda three or four hours before bed is essential. Also, avoid eating a heavy meal. Indeed, the body needs sleep to regenerate and restore. If you eat before bed, your body will have to focus on digestion rather than restoring itself. Also, stay away from alcohol in this time frame as it’s a sleep disruptor. Since alcohol is a muscle relaxant, it may worsen snoring and sleep apnea. This will then cause you to wake up more often. In addition, it can prevent and shorten the period of sleep that is known as the rapid eye movement. In consequence, it can lead to sleep fragmentation.
Sleeping well impacts every area of our lives.
As a Health Coach in Integrative Nutrition, I find that sleep is one of the most important things to take care of for optimal health. Many people struggle with sleep and use medication to help to fall asleep, something that our body is designed to do naturally. In our society, we tend to underestimate the importance of sleep. People don’t want to invest time into sleep as they have so many things to do in a short period of time. So, they prioritize everything except sleep. In consequence, their physical and mental health decline.
If you’re interested in improving your sleep, try out the tips below and sign up for the 5 session Yoga for Better Sleep class. Also, if you need any advice or help contact me in the contact form down below and I will get in touch with you as soon as I can.