The human body is fascinating. The way it moves, heals itself, protects itself, adapts to its environment and all its intricacies make it a truly captivating machine. But like every high-functioning machine, it must be taken care of if we want it to run properly. Our cars need gas and oil changes and new batteries from time to time. Similarly, our bodies have a few basic needs: water, food, and sleep.
Many of the individuals I work with don’t realize the role that lack of sleep plays into their emotional, mental, and physical health. Many of our hardships and mental health concerns are made worse by insufficient rest. This is why I am adamant with clients about self care and proper sleeping habits – it’s necessary for moving toward a place of healing and wellness.
Americans Struggle with Sufficient Sleep
Studies show that over a third of Americans do not get the recommended amount of sleep each night. Insufficient sleep is linked to depression, car accidents, and a lack of focus at work. Some nine million Americans use sleeping aids to get to sleep and then a reported thirty-five percent of those taking sleeping aids are then diagnosed with cancer. Without sufficient sleep:
- You get sick more often. Your body’s immune system needs rest in order to be stronger.
- You are more likely to develop heart disease or have a stroke.
- You up your chances for breast, colorectal, and prostate cancer.
- Your cognitive functions suffer – resulting in memory issues, slow reaction times and poor decision making skills.
- Your sex life suffers as your libido drops.
- You’re more likely to gain weight.
- You’re more likely to develop diabetes.
- Your mood and ability to tackle problems and hardships suffers.
- You develop more fine lines, wrinkles, uneven skin tone, and dark under-eye circles – reminding us why they call it “beauty sleep.”
With sleep being such a needed and important part of daily life, why is it that we aren’t getting enough?
Factors That Impact Sleep
Many of the obstacles to getting sufficient sleep are quite common and some are even pretty easy to resolve.
- Not Prioritizing Sleep
In a culture that worships busyness and productivity, many view sleep as a waste of time. Perhaps you’ve heard someone say, “I’ll sleep when I’m dead.” Thinking that sleep isn’t as important – or at least treating sleep as if it’s not as important – ultimately accomplishes the opposite desired outcome. Those who get the recommended amount of sleep actually prove themselves more productive in the long haul because they’re more energetic and focused.
Solution: When you’re feeling guilty about going to bed early or taking more time for rest, remind yourself that this is going to help you maximize your productivity on the rest of your day’s to-do list. Good sleep produces good sleep. Plan for 7-9 hours each night and forego the naps. Try to keep the same routine sleep schedule for both weeknights and weekends so you don’t throw your body off.
- Being Stressed
When you’re stressed, you’re thoughts can be consumed by whatever is bothering you and this interferes with your ability to relax and wind down for bed. Stress also can cause a number of physical discomforts like chest pain, accelerated heart rates, and gastrointestinal issues which make comfortable sleep difficult.
Solution: Find an outlet for stress that alleviates the nighttime tossing and turning. Some common and effective outlets include: exercise in the mornings (avoid evenings as this can keep you from winding down at bedtime also), spending time in prayer and meditation, and enjoying the company of friends and family.
- Eating & Drinking Habits
Eating too late can interfere with good rest as your body is busy trying to digest your meal rather than reducing its organ functions (yes, your organs are trying to rest too). Late night eating can also cause heartburn and acid reflux when you lay down to sleep. Drinking too much liquid in the evenings and nights means you may be waking during the night to run to the restroom. Drinking caffeine too late in the evening can also keep you awake.
Solution: Consider cutting off food and liquids (especially caffeine) by a certain time in the evenings. You don’t want to go to bed thirsty or hungry, so back up dinner by half an hour each day until you find a time that provides the right balance.
- Too Much Tech Time
The increase in screen time has been shown to have an inverse relationship with quality rest. Meaning that with the rise of media use, reported hours of sleep each night have decreased. Technology can be a really great tool, but like all things, there is a time and place for it. Thumbing through social media in the bed or binging Netflix at bedtime hinders your body’s ability to wind down. Rather than sinking into a restful state, you’re stimulating your brain – resulting in a longer period of alertness.
Solution: Consider charging your phone somewhere other than your nightstand. Use the time before bed to read a book or cuddle with your mate. Set TV timers to shut off when it’s time for bed. Consider reducing the number of hours you spend each day on your phone or tablet. Most smartphones have reporting functions that tell you how many hours you average in screen time each day.
- Medical Conditions & Prescription Drugs
Restless leg syndrome, sleep apnea, and a slew of other medical conditions can greatly impact sleep. Also, certain prescription medications have adverse side effects which impact sleep.
Solution: Talk with your doctor about ways to safely overcome those issues. Perhaps there is an alternate medication with less side effects that you can switch to or some sort of sleep therapy to help.
- Sleep Environment
The bedroom can have a big influence on your sleep quality also. Several aspects combine to impact your sleeping conditions: light, noise, room temperature, etc. Simple changes to the room can decrease the time needed to fall asleep while increasing the duration and quality of sleep.
Solution: Try to keep the room quiet, cool, and dark. Use black out curtains on windows if necessary to eliminate street lights or if you work third shift and have to sleep during the daylight. Minimize light from adjacent spaces like hallways or bathrooms by using a nightlight instead of leaving the light on. Eliminate distracting or startling sounds by wearing ear plugs or using a white noise appliance. Keep the room well ventilated and consider running the fan on a low letting to keep the air circulating. Lower your thermostat at night a few degrees. Many of the newer thermostats have settings that automatically adjust temperature settings at different times of the day.
There are a number of factors in life that affect our mental health. To tackle them well, we first must be well rested. If you are struggling with other things which impact your sleep, you may benefit from working with a trained counselor. Contact me today and we will get you headed in the right (and rested) direction.
-Joel