Sleep is an essential function of the human body. According to The National Sleep Foundation, adults ages 18 to 64 are recommended to sleep seven to nine hours each night. However, one-third of adults report getting less than the recommended amount of sleep each night and report feeling sleepy during the day three to seven times per week. In this article, we will discuss the importance of sleep, what happens when you aren’t sleeping enough, and pre-sleep routines that can help you reach your sleep goals!
Your body operates on two main types of “body clocks” that organize our physiological systems: the circadian clock and the sleep-wake cycle. The circadian clock includes all our biological processes which operate roughly on a 24-hour cycle. For example, the amount of adenosine increases in the brain gradually throughout the day. This will make you feel tired. Adenosine is then broken down while you sleep. The sleep-wake cycle has to deal with the amount of light and dark. As the sun sets and the amount of darkness increases, our body naturally releases more melatonin, which is a hormone that causes us to become sleepy.
These clocks do much more than just tell us when it is time to wake or sleep. They also regulate our body temperature, heart rate & rhythm, hormones, digestion & nutrient absorption, immunity, appetite & hunger, mood, energy & alertness, tissue repair, and growth & development. During a 24 hour period, some processes are increased while others are decreased. A good example of this is our body temperature. If you are a shift worker or traveling through different time zones, you may notice you get cold during the middle of the night when you're normally sleeping. Naturally, our body temperature decreases overnight while you sleep. This is due to our “body clocks”.
When we are able to sleep the recommended seven to nine hours regularly, great things happen. Achieving optimal sleep provides a long list of benefits. It helps us lose fat, gain
muscle, allows our body to recover better, regulates our blood sugar & blood lipids, regulates our hormones, regulates our hunger, appetite, & satiety, and lastly helps us clean up & get rid of waste products. But, what happens when we don’t achieve optimal sleep? You may see problems with excess weight, poor recovery, difficulty concentrating on daily tasks, trouble controlling appetite, chronic health conditions such as type II diabetes, and depression, anxiety and other mental health issues.
We get it! Life gets busy and we often find ourselves cutting our sleep short. However, with all that sleep provides for us, we should prioritize the sleep we get each night. Below, you will find a list of actionable activities that will help you reach both sleep quality and sleep quantity goals.
● Clean out your room. Your bedroom should only be associated with sleep. If you work from home and are oftentimes working in your bedroom, you will often find yourself anxious or stressed when you are trying to fall asleep because your brain is associating the room with “work”. Try and separate your place of work from your place of sleep.
● Go to sleep and wake up at the same time each day. Yes, this does include the weekends. Even a small variation in sleep/wake times can cause sleep disruptions. ● Limit caffeine. Avoid having caffeine after 2pm each day or at least 6 hours before bedtime.
● Limit fluids. Too much fluid right before bed can cause frequent trips to the bathroom during the night.
● Avoid raising your body temperature before bed. If you like to workout after work, try and take a cold shower if you can tolerate it or splash some cold water over your face to help you cool down.
● Put your phone away. This goes for all screens. Screen light interferes with the production of melatonin. Wind down for the day by reading a book rather than checking social media or streaming your favorite Netflix Original.
● Clear your head. Some individuals feel stressed or overwhelmed by the end of the day. Get your thoughts out on paper before hopping into bed.
● Create an optimal sleep environment. Hang some blackout curtains and sleep in a pitch black room. Keep your room cool. 65 degrees is an optimal temperature. Keep your room quiet. If you are someone who needs some sort of sound, try using a fan.
Start small. This isn’t a race to figure out who has the best bedtime routine. Take 15-30 minutes each night to create the environment that is conducive to sleep and that is right for you.
As always, remember that small changes lead to big results. We don't expect you to completely uproot your current routine, but slowly incorporating better habits for your pre-bedtime routine is a great way to feel more refreshed and rested when you wake up. If you have any questions, please feel free to reach out to us at info@harbertshealth.com!
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