Being sleep deprived isn’t much fun. I’ve spent years going in and out of a state of chronic sleep deprivation, so I know that feeling all too well.
What most people don’t consider is that chronic sleep deprivation is a source of toxicity. It causes the release of stress hormones. That means that a chronic lack of sleep is a risk factor for all chronic diseases, because we are chronically toxic and chronically underachieving the optimal levels of cellular repair and restoration that are supposed to take place each night while we sleep.
There are serious consequences of not meeting our sleep requirements.
internal effects:
– increases the risk of all chronic diseases: cancer, heart disease, diabetes, arthritis, digestive problems, thyroid imbalance, etc.
– mental, emotional and cognitive effects – easier stress, mental confusion, decreased short-term memory, learning disorders, lack of clarity and concentration.
External effects:
– looking more tired and less healthy (I feel like I look a decade older if I’m sleep deprived. As if being exhausted isn’t insulting enough!)
– weight gain and/or difficulties in losing excess weight: this is due to the long-term release of stress hormones, such as cortisol, as well as a lack of the fat-burning hormone, growth hormone, which is supposed to be released during deep periods. sleep cycles
These less than desirable effects are cumulative. The more nights you are deprived of good, deep sleep, the worse the effects will be, especially in the area of cognitive function.
In a two-week sleep restriction study published in the New York Times, subjects who only slept 4 to 6 hours a night (instead of 8 hours) for two weeks had the same level of cognitive decline as they would if they were drunk. Imagine all the people functioning at this level every day!
Here are 6 suggestions to start sleeping better:
1) Live an overall healthy lifestyle.
Most of the time, eat healthy foods and get regular invigorating exercise. Aim for balance.
2) Prepare for sleep: relax and switch off.
Don’t do strenuous exercise within 2 to 3 hours of your planned bedtime… even longer, if you can help it.
Lie down when you are tired. Not the sofa. Not the recliner. Bed.
Decrease mental stimulation as bedtime approaches. Again, this is not the time for horror movies, (bad) nightly news, or stressful encounters. This also includes getting away from all your connections and screens overnight: computer, phone, ipad, television, and whatever devices you have these days.
Have relaxing rituals and routines at night. Deep breathing, relaxation, meditation, light reading, writing in a gratitude journal, whatever works for you!
I like to jot down plans, action steps, and ideas for the next day so my brain can settle down when it’s time to sleep.
3) Watch your evening intake.
No alcohol a couple of hours before you go to bed. (If you’re really sleep deprived and really desperate to get better here, leave it all together for a couple of weeks and see what happens)
Keep all fluids to a minimum for the last two hours; Helps with nightly trips to the bathroom.
I would not recommend having caffeinated drinks in the afternoon, or at least not 8 hours before you want to sleep.
If you need a late-night snack, get it on healthy fats and protein, not starchy carbs or other high-sugar foods.
Really, the same can be said for dinner. I know this can be difficult, but dinner (especially a late dinner) is not a good time to gobble down a huge bowl of pasta, a loaf of bread, or a bunch of grains in any form. While we’re at it, you need to pass on the high-sugar dessert for the same reasons.
4) Consider your sleeping environment.
It is best to sleep in complete darkness. This allows for optimal release of the “sleep and relaxation hormone”, melatonin. Even if you have to get up to use the bathroom during the night, try not to turn on the lights. It interrupts this hormonal release.
Move anything that emits EMF (electromagnetic frequencies) away from your head. For example, your digital clock.
Several studies indicate that an air temperature of around 60 degrees or so is best for optimal sleep. Most people have trouble sleeping when it’s too hot or when the heat is on high all night.
Having a window ajar for fresh air and carbon dioxide exhaust can also be helpful.
Make sure your feet are warm. I found this to be true for me. Cold feet keep me tossing and turning all night. Solution? Stockings. No problem. That’s why they pay me a lot of money, right there.
Try some “white noise” or use earplugs if outside noises interrupt your sleep. I have a small fan on in our room.
The quieter, more relaxing and ‘uncluttered’ your bedroom is, the more likely you are to be completely relaxed in it.
5) Go to bed and get up at the same time every day.
I’ve resisted this in the past, no doubt thinking I “earned” extra sleep on a weekend morning. But, it’s probably not a coincidence that I’ve been very consistent with my bedtime and wake times for the past few months and my sleep has improved dramatically. Therefore, so has my focus, memory, clarity, and productivity. Give it a try for a couple of weeks and see how it works for you.
6) It could be something else.
Your sleep problems may be the result of certain medications or a combination of medications you are taking. Many have that effect. Talk to your prescribing doctor about an exit strategy and a real solution for whatever you’re currently taking.
You may have some chronic hormonal imbalances or hormonal resistance. This could be due to chronic toxicity and inflammation. Until that is resolved, all hormonal functions can be skewed.
In the case of sleep, some of the big hormonal players are cortisol, melatonin, and insulin, to name just a few. In some cases of hormonal imbalance, the result is that you cannot fall asleep. In other cases, you may fall asleep, but then wake up frequently and cannot go back to sleep. I feel your frustration.
By the way, remember that if your cortisol levels are low (or the receptors are congested due to toxicity and inflammation) you are going to gain weight and have a hard time losing it.
Having sensitivities to certain foods can also keep you awake at night. If you have intestinal permeability problems (this is most likely the case if you are sensitive to many foods), this can cause symptoms and discomfort that keep you restless.
The good news is that there are solutions that address (and correct) the root cause of problems with inflammation, toxicity, hormonal resistance, and intestinal permeability. You wouldn’t expect to find them through your family document though! Typically, you need to move away from the basic treatment protocol offered by conventional doctors and toward more functional diagnosis and care.
Of course, there may be other reasons for occasional or temporary sleep loss; things like stressful situations or events, or certain seasons in our lives (like co-sleeping with a baby or toddlers), or travel, or a major life change, etc.
The occasional, temporary loss of sleep isn’t that horrible. Humans can be quite amazing at adapting to stressful environments when we need to. However, when sleep deprivation becomes chronic, we must take it seriously and work to correct it as we would any other health condition.
