Most Important Lifestyle Change - Doesn't Cost A Dime

SLEEP AND YOUR HEALTH

Perhaps the most important thing you can do for your health won’t cost you a dime. GET MORE SLEEP!

Are you getting enough sleep? Chances are most of you would admit you're not. But what is this 'Sleep Deprivation' doing to our bodies, and how much do we really need to maintain optimum health?

How Much Sleep Do We Need?

Recent research shows that we human beings were meant to be seasonal sleepers, sleeping more in the winter months and less during the long sunny days of summer. This is nature’s design, and has been so for thousands of years. Scientists recently set out to determine the minimum amount of sleep necessary to stop the physiological changes caused in the body, by sleep deprivation. The answer they came up with is 9.5 or more hours of sleep 7 months out of the year (Mid September to Mid April in North America).

What Happens to our Bodies when we don't get enough sleep?

We all know what it feels like to be tired, but what’s going on inside our bodies when we’re chronically sleep deprived? The truth is, much more than you could ever imagine.

This brief article will only touch on the more important (neuro-physiological and endocrine) changes caused by 'sleep debt'. For a more thorough investigation on this subject, I highly recommend the book ‘Lights Out’ by T.S. Wiley.

MELATONIN

The first and perhaps, most important effect is on the hormone Melatonin. Melatonin is a hormone produced in our brain while we sleep. It also happens to be the body’s most potent antioxidant. Antioxidants are compounds, which help prevent the cells in our body from being damaged by harmful substances called free radicals.

Melatonin is also extremely important to the proper function of our immune systems. Specifically it controls white blood cell immune function by increasing production of important defensive cells called macrophages and lymphocytes.

Additionally, Melatonin functions as a thermostat for our bodies, lowering our body temperatures while we sleep, saving energy but also slowing the multiplication of any viruses or bacteria we may be fighting.

Lastly, Melatonin controls the production of other hormones such as the next one we'll discuss - Prolactin.

PROLACTIN

Prolactin, among other things, controls appetite. Melatonin levels 'tell' Prolactin what season it is, and as a result what foods we should be craving. During periods of short sleep Prolactin levels rise, causing cravings for sweet, carbohydrate rich foods, which during the summer should be readily available. It does this by suppressing another chemical called Leptin. Leptin is produced by fat cells in our bodies, and is designed to increase as we become fatter. It's telling our body that we've stored enough insulation and energy for the coming winter and we should stop stuffing our faces with sweet carbohydrate rich foods. Elevated Prolactin, from inadequate sleep, interferes with this negative feedback loop and overrides it and we keep on eating.

Elevated prolactin levels have also been shown to increase the incidence of autoimmune disorders such as Rheumatoid Arthritis, lupus, Raynaud's and others.

INSULIN

So high Prolactin levels, from sleep deprivation, makes us crave 'sweet' foods rich in carbohydrates. When we consume these foods it causes our bodies to secrete Insulin. Insulin allows our bodies to store these carbohydrates or 'sugars' in the cells of our muscle and liver, that's a good thing. When these storage sites get full, however, Insulin allows our bodies to use these sugars to manufacture fats (fatty acids) and cholesterol, that’s a bad thing. Chronically high Insulin levels lead to ‘receptor burnout’, the precursor to Type II Diabetes.

SEROTONIN

Melotonin also regulates Serotonin. Not enough sleep causes a decrease in Melatonin production, and Serotonin levels rise (Melatonin is made from Serotonin). Chronically high levels of this chemical, like Insulin, causes 'Receptor Fatigue' which means your body needs even more of it to do its job. Serotonin imbalance is the root cause of many psychiatric disorders including depression. All antidepressant medications (Prozac, Paxil, Serzone, etc.) function by restoring normal sleep cycles.

Serotonin also acts as a vasoconstrictor and chronically high levels can cause high blood pressure. Additionally it also results in increased platelet aggregation, which means your blood has a greater tendency to clot. Let’s add one plus one: high blood pressure plus clotting equals stroke and/or heart attack.

SIMPLE TIPS FOR MORE HEALTHY SLEEP

• Try to get to bed earlier.
• Avoid television after 9 pm.
• Sleep as many hours as you can without getting fired or divorced (joke).
• Wake up as close to dawn as possible.
• Wearing rose/orange-tinted sunglasses near bedtime has been shown to increase Melatonin levels by 70%. Theory is it simulates the setting sun or dusk to your brain.
• Keep your bedroom as dark and cool as possible (think cave).
• Cover lights of electronic devices with tape – studies show receptors in your skin can sense even low-level light emissions and communicate this to your brain.

After dusk, try to dim the lights in your house as much as possible, your body will thank you and you’ll save on energy!