March 13th through 20th is Sleep Awareness Week! Dr. Josselson's focus is on why sleep is important and how it impacts our overall health.
1. How much sleep do I really need? Why?
Adults need on average 7-9 hours per night. We require this amount of sleep for many reasons as sleep has a myriad of health benefits.
Sleep is important for various aspects of brain function. For example:
- Cognition, concentration, productivity, and performance are all negatively impacted by sleep deprivation.
- Sleep strengthens your heart and lowers the risk of death from heart disease.
- Sleep deprivation is associated with a higher risk of developing obesity and metabolic syndrome, which includes diabetes.
- Sleep influences mood and poor sleep has been linked to anxiety and depression
- Sleep supports a healthy immune system
- Lack of sleep has been shown to impair immune function.
- Our ability to focus on tasks, reflexes, reaction times decrease when sleep-deprived.
- Finally, poor sleep is linked to increased inflammation, which increases the risk of chronic illness.
2. What are some of the warning signs of sleep deprivation?
Warning signs include:
- Fatigue
- Irritability
- Yawning frequently
- Difficulty focusing of remembering
- Difficult to get out of bed in the morning – needing to hit the snooze button
- Feeling drowsy I the afternoon
- Need to nap during the day
- Falling asleep on the couch in the evening
3. Do older adults experience more sleep problems? Why?
While not inevitable, it is common for older adults to experience difficulty with sleep. Some generalizations have been made regarding aging and sleep characteristics. Compared with younger people, the elderly tend to achieve less total nighttime sleep and have more nighttime arousals and awakenings. Overall, the sleep-wake cycle in the elderly may be fragmented with interrupted nighttime sleep and daytime wakefulness interrupted by naps. The deepest stages of non-REM sleep are frequently reduced in elderly people; however, REM sleep tends to be preserved. Ultimately, a mild deterioration in sleep quality may be a normal part of the aging process, but nighttime insomnia and excessive daytime sleepiness should be properly evaluated.
4. How can I get a better night’s sleep? (Especially if I’m someone that struggles)
Focus on healthy sleep hygiene:
- Make sure your bedroom is cool enough.
- Sleep in breathable fabric pajamas (i.e. cotton).
- Remove EMF (electromagnetic field) devices from your bedroom or turn them completely off. If sensitive, you may even want to unplug your router before bed.
- No caffeine past 2 pm if sensitive
- Avoid a heavy meal and eating before bed.
- Avoid exercise late in the evening
- Try Res-Q PM and Res-Q Mg
5. Can technology impact our sleep cycles? How?
Yes, the EMF (electromagnetic field) radiation emitted from electronic devices impacts the biochemical responses of the human body. They can impact our melatonin levels and disrupt sleep patterns, contributing to insomnia and poor sleep quality.
6. Are there any diseases or illnesses associated with poor sleep?
Yes, there are many. The list includes obesity, cardiovascular disease, diabetes, mood disorders, weakened immunity, and a lower life expectancy.
7. How can your diet impact sleep? How do supplements help?
Diet can impact sleep in a number of ways. If food, like sugar, increases inflammation, this can disrupt sleep. This can occur from the inflammatory chemicals themselves, but also because inflammation contributes to pain, which can also disrupt sleep.
Blood sugar spikes and reactive dips impact cortisol levels, which can impact sleep. An example would be if someone ate simple carbohydrates for an evening snack – maybe popcorn or crackers. These carbohydrates convert quickly to sugar.
8. What are the best Res-Q supplements to support sleep?
Res-Q PM spray and dissolvables. These natural non-habit-forming supplements contain melatonin and botanicals that ease you into a restful sleep and help you to stay asleep through the night. Res-Q Mg is another option to consider. Magnesium is calming to the nervous system and, when taken in the evening or close to bedtime, can help you relax and fall asleep with greater ease.
| Article written by: |
|
 |
Dr. Melissa Josselson, NDDr. Josselson earned her undergraduate degree from the University of Pittsburgh. She then earned her Doctor of Naturopathic Medicine degree (ND) from Southwest College of Naturopathic Medicine in Tempe, AZ, a 4-year graduate-level naturopathic medical school and one of five accredited schools in the U.S. |
