“Every single disease that is killing us in the developed world has causal and significant links to a lack of sleep” Dr Matthew Walker
Possibly, one of the most beneficial things we can do to improve our health is to sleep 7-9 hours every night. Good quality sleep enhances learning, memory, and creativity, boosts immune function and rids our brains of waste proteins known to accumulate and cause inflammation and dysfunction. Studies have found that a chronic short sleep duration of less than 7-8 hours increases the risk of developing type 2 diabetes regardless of whether a healthy diet is eaten. Regular quality sleep is strongly linked to a longer life expectancy and a lower risk of developing age-related diseases.
Sleep deprivation increases cortisol (the stress hormone) and promotes insulin resistance. It also increases anxiety and depression, causing us to pull away from social interaction and encouraging loneliness.
Sleep is also crucial for repairing tissues, building muscle, and reducing the risk of heart disease, stroke, diabetes and other chronic conditions by regulating blood pressure, blood sugar levels and reducing inflammation. Sleep also helps control the hormones that regulate appetite, and poor sleep disrupts these hormones leading to over-eating and weight gain.
Our sleep cycle is controlled by our circadian rhythm, a group of brain cells found behind our eyes. It responds to light, muscle movement, stress and eating. Unfortunately, we have built a world in which our circadian rhythms are constantly being disrupted. We work all hours, stay up late into the evening watching TV and eating late. We work shifts. All of these are very damaging to our circadian rhythm, our sleep and our health. A very recent study now links nighttime light exposure to Alzheimer’s disease concluding it to be a greater risk factor than obesity, depression, chronic kidney disease and heart failure. And startlingly was more strongly associated with Alzheimer’s disease prevalence in those under 65 than all other risk factors examined.
There are several effective ways to improve sleep quality and promote better rest. Here are some proven strategies:
Manage stress and anxiety
Practice some stress management techniques before bed such as meditation, deep breathing exercises or reading (see managing stress as a protective pathway) to calm your mind before bed. For most people, cortisol levels drop in the evening allowing for blood pressure to drop and heart rate to slow, encouraging sleep. For those with insomnia, cortisol levels remain high preventing sleep.
Limit light exposure
As I mentioned nighttime light exposure is a significant risk factor for Alzheimer’s disease, especially in those under 65. The reason for this is probably to do with broken sleep patterns caused by a disrupted circadian rhythm. This reduces the normal healing that happens during sleep and is necessary to maintain a healthy disease-free brain into old age.
To correct this we should make sure we get at least 6 hours of bright light exposure during the day, followed by low light levels late in the day which encourages the release of melatonin.
Optimise your sleep environment
Ensure your bedroom is conducive to sleep by keeping it dark, quiet, and cool. Comfortable bedding and a supportive mattress can also enhance sleep quality.
Maintain a consistent sleep schedule
Go to bed and wake up at about the same time every night, even on weekends. This will help regulate your circadian rhythm, making it easier to sleep and wake naturally.
Regular physical activity
Regular exercise can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime as it leaves you feeling too energised to sleep
Meal times and hydration
Avoid eating late in the evening, allowing at least three hours for your last meal to digest. Caffeine and sugar will also keep you awake, as can drinking alcohol. Have your last coffee no later than about 2 pm and drink enough water during the day to ensure adequate hydration
Limit daytime napping
If you have difficulty sleeping at night try not to nap during the day, or at least limit it to about 20 minutes. Avoid having a nap late in the day.
Magnesium
Magnesium is known to help improve sleep. Fluids that contain magnesium, like Epsom salts can be beneficial. So an Epsom salt bath before bed, emerging into a cool bedroom will help. Food sources of magnesium include bananas, nuts, seeds, whole grains, avocados, leafy greens, legumes (beans, peas, chickpeas, lentils, soya beans), and best of all dark chocolate. If you eat some of these foods regularly then your body will have no problems producing melatonin at night as the temperature drops
By incorporating these habits into your daily and nighttime routine, you can enhance both the quality and the duration of your sleep, leading to better overall health.