The Importance of Sleep



In the midst of our busy lives, sleep has become the least of our priorities. While staying up late and sacrificing some hours of shut-eye can be a tool for success, we must remember balance. Our bodies have rights over us and making sure to have adequate rest to function is one of them. What many do not realize that sleep deprivation can stretch beyond just fatigue and mental fog. 


Some Effects of Sleep Deprivation

When we lose quality sleep-time by either disturbed sleep or total deprivation, our minds struggle immensely. The response can alter a number of abilities such as making sound decisions, receiving new information (learning), lack of focus and recalling memory. (1) Lack of quality sleep can also affect your mood, causing increased irritability and even anxiety.

While the mental effects of sleep deprivation are concerning enough, other areas of the body are also affected by this like the immune system. The immune system functions are suppressed by the lack of sleep thus making it difficult for the body to ward off sicknesses like the cold, flu and other infections. (2)

Another consequence is poor hormone regulation. Hormones like cortisol are highly affected and are crucial for our ability to feel wakeful and alert. Melatonin can also be inhibited from optimal regulation as the lack of sleep keeps the pineal gland from producing normal levels of this hormone. Melatonin is also an antioxidant and if it is not regulated properly the immune system could further be compromised. (3)

Some other signs of sleep deprivation are:

  • Falling asleep within 5 minutes of lying down
  • Feeling drowsy during the day
  • Mental fatigue
  • Mood changes 

Sleep Disturbances

Many of us do not sleep well because of sleep interruptions. One of the biggest plaguing factors is the abundance of light exposure before sleep; mainly sourced from our tablets and smartphones. This extra exposure leads to the decreased production of melatonin.(4) Creating a peaceful environment before sleeping is very helpful to attain a good night's rest. This also means creating relaxation for the mind as well and staying away from anything that may stimulate it. The intake of caffeine, certain medications, and other stimulates can result in inconsistent sleeping patterns, leading to the above-mentioned issues.(5)

Natural Sleep Aids

There are many foods that contain helpful elements that can aid us in getting that much-needed sleep:

Melatonin

Can be found in:
  • Bananas 
  • Ginger 
  • Barley
  • Tomatoes
  • Beans 
  • Sesame Seeds

Magnesium

Can be found in:
  • Almonds
  • Quinoa 
  • Spinach 
  • Cashews 
  • Black Beans

Calcium 

Can be found in:
  • Kale
  • Watercress 
  • Bok choy
  • Keifir 
  • Okra

Another helpful tool is aromatherapy. Many essential oils can help relax the mind and encourage restful sleep. Some of these oils are:
  • Lavender 
  • Frankincense 
  • Sandalwood
  • Mandarin 
  • Bergamont 


As we can see, sleep is very important to our health and mental function. Taking the time to adjust our routine and sleeping environment can relieve many stresses that we are putting upon ourselves. It allows us to increase our ability to function to our greatest potential on a daily basis. 

It is important to note that longer sleep doesn't mean better sleep. According to Dr. Eric J. Olsen, a Sleep Medicine Specialist, he mentions in his answer to a question posed to him on Mayo Clinic:

"But more sleep isn't always better. For adults, sleeping more than nine to 10 hours a night may result in a poor quality of sleep, such as difficulty falling or staying asleep." (6)

Quality sleep and balance are key. If you suspect that you may have a sleep disorder such as insomnia (inability to initiate or maintain sleep), sleep apnea (interrupted breathing patterns during sleep), narcolepsy (excessive daytime sleepiness and/or irresistible sleepiness), or any prolonged sleep struggles, seek help from a medical/holistic professional.

Disclaimers

  • All product reviews are based on my experiences. Please be advised that everyone may not have the same experience. I am not affiliated with any product or marketing unless otherwise noted. Please check with manufacture disclaimers prior to use of any product.
  • All advice, information, and remedies should be taken into severe consideration. Please contact your health practitioner or holistic practitioner if you are struggling with a disease or currently taking any form of medication, pregnant or breastfeeding.
  • These statements-unless otherwise noted- have not been evaluated by the FDA 




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