Not getting a good night’s sleep can become a serious problem.
There are ways to get better sleep.
Not getting a good night’s sleep can lead to health issues such as increased risk of obesity, diabetes, cardiovascular disease and with implications to other health problems such as dementia and Alzheimer’s. It is important to give the problem attention but in a relaxed way.
The meaning of a good night’s sleep
A good night’s sleep means 8 hours of continuous sleep with one washroom break during the night. Getting less than 8 hours continuous sleep on a regular basis indicates you may have sleep issues.
See your doctor
Create a written log your sleep patterns for a week or two and visit your doctor with the log. Your doctor will advise you about these sleep patterns, assessing if there is a serious enough issue meriting deeper evaluation. Your doctor may refer you to a sleep clinic specializing in issues relating to sleep.
Research and your brain’s toxicity flushing mechanism
Research indicates that your brain flushes away toxins during regular, 8 hour periods of continuous sleep. MRI scans have shown that individuals who sleep significantly less than the recommended period, have significant buildups of these toxins. Courtney Berezuk, a clinical researcher with the L.C. Campbell Cognitive Neurology Research Unit at Sunnybrook, likened the brain’s ability to cleanse itself to the way a toilet routine functions.
Regular continuous sleep
“It’s not only about the hours of sleep you get, it’s having fairly continuous sleep that is also important,” says Dr. Mark Boulos, a neurologist and sleep specialist working with The Sunnybrook Research Institute in Toronto and one of the authors of the study.
There are different types of sleep deprivation, explains Boulos. If you have trouble getting to sleep, that’s known as initial insomnia. If you wake up and then have a hard time getting back to sleep, that’s known as middle insomnia. If you wake up frequently all through the night (people with prostate issues or untreated sleep apnea often fall into this category) you have what’s called fragmented sleep. A normal sleep for most adults is eight hours with one pee break during the night, he says.
Consideration to improve your sleep patterns
- Exercise
Work in some sort of regular exercise into your lifestyle, something that is done 3-4 times a week for about half an hour each time. The exercise can be a daily walk, a bit of stair climbing, some yard work/gardening. It should incorporate a little bit of exertion, better still if it includes some fresh air.Lloyd Robertson, a retired TV newscaster, used to do 30-60 minutes of treadmill time religiously, every day. He is still active today, still incorporating some dynamic exercise into his daily routine.
- Reduce alcohol consumption
The jury on the health benefits of alcohol is still out. The verdict leans towards moderate consumption, a glass of red wine at dinner or a pre-dinner cocktail may benefit health. Greater consumption does not. More importantly, a drink before going to bed can disrupt proper sleeping patterns, interfering with rapid eye movement (REM).
- TV, electronic devices
Electronic devices emit a light form which tricks the mind into believing daylight continues; thus, disrupting the brains switch to sleep time mode. Therefore, the use of devices such as iPads, tablets, and laptops in the later part of the evening should be avoided. Even watching TV with its focus on high energy shows, even the news can stimulate the brain disrupting the onset of sleep time modes.Better to read a book before bedtime but select the genre with care.
- Sleeping medications
Sleeping pills disrupt the natural routines of the body causing normal sleep patterns to change. Long time use of such self-medication should be avoided. Again, a doctor’s advice is vital here as the doctor may recommend the use of such medication. However, it is likely to be a very occasional use and one done with professional monitoring.
- Daytime napping
Napping during the day can lead to sleep issues. An important facet of falling asleep and staying asleep is dependent is the fatigue factor. Napping for too long during the day may reduce one’s fatigue thereby jeopardizing normal sleeping routines.
If one needs a nap during the day, limit its duration. Winston Churchill was dedicated to daily naps. Among other famous nappers, JFK, Napoleon, Thomas Edison, Lyndon Baines Johnson and Salvador Dali.
So naps are not the problem, it is the length of your nap which can become a problem. Limit it, using a ‘wake call’ or an alarm if need be.
Good sleep is important to good health. The occasional poorly slept night should not be a concern. However, a healthy lifestyle is important to getting a good night’s sleep. Think about that, or better yet…..sleep on it.
