In my practice, it amazes me when patients survive on very little sleep and think that it is a virtue. The quantity and quality of your sleep every night is vital. Sleep loss can create distinct problems.
In my earliest Alive articles, I wrote a series on the topic of inflammation being the cause of most diseases. Lack of sleep and poor sleep quality turn out to be a major cause of inflammation, which, in turn, have recently been found to be the number one cause of heart disease.
Many studies support the importance of sleep. One large study of daylight savings time showed that on the Monday following the time change in Spring, when we lose one hour, there is a 25% increase in heart attacks. In the Fall, when we add an hour, there is a 21% decrease.
Studies also show that when schools start later, attendance, grades, and graduation percentage all improve and behavioral problems and auto accidents decrease.
Here are a few suggestions for more and better sleep. When you wake up, get exposed to sunlight because it sets your internal clock and starts the release of serotonin, the “awake” hormone. In the evening, keep the lights down with as little blue light as possible. Bright light prevents melatonin production, the “sleep” hormone. Keep regular bedtime hours and avoid eating or drinking late, especially caffeine, alcohol, and sugar. Avoid naps. Stay cool and sleep in fabrics that breathe. Avoid social media and video games in the evening and encourage family conversation and problem solving.
Learning to handle stress will also help with sleep. Here are some useful tools: meditation on a regular basis; talking about problems with friends and family; avoiding junk food; learning about and eating anti-inflammatory foods, drinking lots of quality water and avoiding sugar, grains and starches; getting adequate and quality sleep; when you have time off, use it for fun and relaxation; take up enjoyable hobbies like music, art, cooking, and gardening, and let them replace TV, especially violent and disturbing shows.
If stress is controlling your life, get help, especially if it is causing unhealthy habits, like drug or prescription dependency or alcohol use. Many times stress and its results can cause financial as well as emotional problems. That is why I worked for years to establish the Discovery Center. Located in Danville, the many professionals that we have available can make it affordable to get expert help. For me, creating this service was the greatest accomplishment of my life and the Discovery Thrift Shop, also in Danville, is a major source of its funding.
At my practice, AODTC, we can help with the quality of your sleep. For more information visit: www.aodtc.com or call 925-837-8048.
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