Sunday, May 23, 2010
Health Risks of Not Enough Sleep
Too little sleep impacts your levels of thyroid and stress hormones, which in turn can affect your memory and immune system, your heart and metabolism, and much more. Over time, lack of sleep can lead to:
High blood sugar levels and an increased risk of diabetes
Recent research has also found that sleep duration was linked to gains in abdominal fat even after researchers accounted for other factors that could influence weight, such as calories consumed and exercise habits. This is the type of fat linked to heart disease, type 2 diabetes, strokes and other chronic diseases, so it’s a matter that goes way beyond aesthetics.
What this means is that if you’re not taking your sleep needs seriously, you could be unknowingly sabotaging your weight -- and your health.
One way this occurs is by altering levels of important hormones linked with appetite and eating behavior. When you are sleep deprived, your body decreases production of leptin, the hormone that tells your brain there is no need for more food. At the same time it increases levels of ghrelin, a hormone that triggers hunger.
In one study, researchers found people who received only four hours of sleep a night for two nights experienced:
18 percent reduction in leptin
28 percent increase in ghrelin
Also, the sleep-deprived subjects in the study seemed to eat more sweet and starchy foods, rather than vegetables and dairy products. Researchers suspected these cravings stemmed from the fact that your brain is fueled by glucose (blood sugar); therefore, when lack of sleep occurs, your brain searches for carbohydrates.
In short, sleep deprivation puts your body into a pre-diabetic state, and makes you feel hungry, even if you’ve already eaten.
Your Body Depends on its Sleep-Wake Cycle
The consequences of sleep deprivation are so intense because your circadian rhythm has evolved over hundreds of generations to align your physiology with your environment, and your body clock assumes that, like your ancestors, you sleep at night and stay awake during daylight hours.
If you confuse the situation by depriving yourself of enough hours of sleep, you send conflicting signals to your body.
A single night of sleeping only four to six hours can impact your ability to think clearly the next day. Sleep deprivation can cause changes in your brain activity similar to those experienced by people with psychiatric disorders
In addition, too little sleep can:
Increase your risk of cancer by altering the balance of hormones in your body
Increase your risk of heart disease and stroke
Raise your blood pressure
Speed up tumor growth. Tumors grow two to three times faster in laboratory animals with severe sleep dysfunctions
Your body also does most of its repairs during sleep, so not getting enough of it can impair your immune system, leaving you less able to fight off diseases of ALL kinds.
How to “Program Your Body” for a Restful Night’s Sleep
Many people have trouble falling asleep because their mind is racing with thoughts from their day (or planning for the next).
This is why I recommend that at least an hour before your bedtime (but preferably two or more) you start to wind down from your day. You may want to spend time journaling, meditating, sipping herbal tea, washing your face, using Meridian Tapping/Emotional Freedom Techniques (MTT/EFT) or reading a calming or spiritual book.
During this time, turn off your phone and your e-mail, and put away all work. This will give your mind a chance to unwind so you can go to sleep feeling calm, not hyped up or anxious about tomorrow's deadlines.
Ideally, I recommend getting to bed as early as possible. Your body, particularly your adrenals, do a majority of their recharging or recovering during the hours of 11 p.m. and 1 a.m., so you should definitely try to be asleep during those hours.
When you get into bed, make sure you room is completely dark -- I’m talking pitch black -- in order to protect your melatonin levels.
Melatonin is secreted primarily in your brain and at night it triggers a host of biochemical activities, including a nocturnal reduction in your body's estrogen levels. It’s thought that chronically decreasing your melatonin production at night -- as occurs when you’re exposed to nighttime light -- increases your risk of developing cancer.
The more your sleep is disrupted by light pollution, the lower your melatonin levels and the greater your risk of developing cancer becomes. So PLEASE make sure you sleep in a pitch-dark room every night -- and this means not only installing blackout drapes if necessary, but also turning off the TV!
Once in the bedroom, some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep. You’ll also want to adjust the temperature in your bedroom to a cool setting (most people find they sleep best at temperatures no higher than 70 degrees F and perhaps even a bit lower than that).
(I received this info in an email and unfortunately it didn't have the name of the person who wrote it or the source/site where it came from. I think it's is full of valuable information so I decided to post it here.)