Zzzzzzzzzz... good night = good morning

HEALTH, January 2008, by Dr. Jay


Zzzzzzz
good night = good morning



In this article I am going to give you more details to follow up on the Sleep article that Brittney and Jessica wrote in ‘Teen Stuff’ a couple of issues ago.

We as humans spend almost one third of our lives sleeping, and some other animals like dogs and cats can sleep for more than half their lives! Some of us require more or less sleep than others, with the average of about 8 hours a night. Children and seniors often require 10 or more for optimal health. Science does not know all of the reasons why we sleep, the mechanisms for how it happens or what goes on in our bodies when we do; but we do know that without sleep we are not at our best and we tend to get sick easier.

There are millions of people who ‘sleep’ at night but don’t wake up feeling refreshed in the mornings. Studies have shown some very strong links between what people eat and drink and their ability to get a good night’s sleep.  

counting sheepSubstances like sugar, caffeine, preservatives and alcohol all have adverse affects on our sleeping patterns and our quality of sleep. Other factors like stress, anxiety, depression and a person’s physical environment (like what kind of bed we sleep on or areas with lots of noise) also play important roles.

Thanks to Audrey in Hyde Park, New York for her letter saying that, often due to her busy schedule, there just aren’t enough hours to get all the sleep she requires. What can we do about that? We all know by now that Balance is key so here are some tips to make sure you are getting the most out of the sleep you ARE getting:

Zzzz Try to get to sleep one to two hours before midnight. That’s when our best and deepest sleep generally occurs.

Zzzz Cover up artificial lights from night lights, clock radios or other electronic sources that can trick the body into thinking it is time to wake up.

Zzzz Sleeping on a bed that is too soft or too hard can negatively affect our quality of sleep. Mattresses need to be replaced and maintained on a regular basis.

Zzzz Avoid eating or drinking for 1-3 hours before going to bed. Certain foods or eating too much before bed can cause restlessness

Zzzz When seasons change so do sunrise and sunset times. Try using a soft light that turns on automatically about 10-15 mins before your alarm goes off. It may help your body wake up more gradually if the sun isn’t up yet.

Zzzz Try to avoid substances like sugar and caffeine. At least limit them, especially in the evenings.

Zzzz Try to calm your mind before going to bed. Dealing with stressful situations and fears can lead to a better sleep. These factors keep our minds racing and can cause us to lie awake or experience a restless sleep (some people thrash around, talk or even sleep walk).  

You may notice a common way many older teens and adults choose to deal with sleep issues. It’s a cycle that leaves them frustrated and more tired. It starts off with waking up feeling sluggish and tired and then turning to stimulation substances like sugar or caffeine to ‘wake up’.

These substances can have powerful affects on our bodies that can last much longer than we realize. Both sugar and caffeine can remain in our bodies for many hours and will affect our next night’s sleep.

We wake the next day again feeling sluggish and tired and so we grab a coffee, load it up with sugar, and the cycle repeats. As these substances are believed to have addictive qualities, they can quickly become ingredients in habits that are very hard to break.

The most important thing to remember is that sleep is an incredibly important part of remaining healthy. There are some great books, articles and studies on sleep (which you can read if you are having trouble sleeping!!).  

Getting the right amount of uninterrupted sleep will have a positive effect on all aspects of your life. It’s worth it!

~ Dr. Jay


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