How Important is Sleep?

Hi All,

I had a couple of really good nights sleep a couple of nights ago, but last night was one of the bad nights. Not quite as bad as I’ve had in the past, but bad enough.

I dropped off somewhere between 11pm and 11.15pm, then woke at around 1am, 2am, 3am, 4am and 6am. Up at 7.15am.

This is not unusual for me, though is at the more extreme end, although there have been times when I’ve also been getting up every 45 minutes.

I don’t really understand why, it’s so frustrating, I hate feeling so knackered during the day. I was tested a couple of years ago for diabetes, when I was fatter and less healthy than now, there was no sign at that time of diabetes.

So, I thought I would do some digging and see what I could pick up to increase my chances of a good nights sleep.

Here’s some interesting facts:

BODY’S IMMUNITY

During deep sleep, immune strengthening chemicals start circulating in our blood stream. With disrupted sleep, especially over longer periods of time, we are likely to have a weaker immune system, and are therefore less able to fend of the germs!

CAN HELP US TO KEEP SLIM

So sleeping less can mean we are putting on weight (although in my case, that is only one factor!). It’s been found that people who get less than 7 hours sleep a day tend to gain more weight, this is due to two substances; Leptin – if sleep deprived we have a reduced level of this chemical, this is a chemical that helps us to feel full. Ghrelin – this is a hunger stimulating hormone, and if sleep deprived we have increased levels of it!

MENTAL WELLBEING

So how do you feel when you’ve had a crappy night sleep? I feel grouchy, tired, grumpy. And I’m more snappy and find I have to work hard not to bite some poor souls innocent head of their shoulders! With continued lack of sleep HELLO increased chances of depression and/or anxiety! GREAT!

And let’s not forgot Cortisol, the hormone linked to stress – providing we get proper sleep, this hormone level goes down, woebetide anyone in my way!

HELPS PREVENT DIABETES

According to studies, there seems to be an increased chance of type 2 Diabetes for those of us who get less than 5 hours sleep a night. It looks as though our bodies change the way it processes glucose with reduced sleep.

LACK OF SLEEP CAN DECREASE SEX DRIVE

Research has shown that both mean and women have lower libidos and less interest in sex if they have poor quality sleep, and men who suffer from sleep apnoea tend to have lower testosterone levels.

OUR HEARTS!

For those suffering with long-standing sleep deprivation, we can expect to have an increased heart rate, increased blood pressure and higher levels of chemicals which are linked to inflammation, possibly putting extra strain on our hearts. When we are in deep sleep (that’s the bit where our eyeballs aren’t doing the ole’ rapid dancing!) our pulse and blood pressure lowers, giving a well needed rest and recovery session to our hearts and blood vessels.

DEEP SLEEP REPAIR TIME!

It’s also during deep sleep that our bodies work hard to repair our muscles, organs and other cells.

JEALOUSY!!!!

A tongue in cheek, non medical consequence of lack of sleep for me!!! I know, I’m really petty!!! but there is a small part of me that gets really, really jealous when Paul wakes up, after a full 8 hr stretch of sleep, and positively SKIPS to the loo and stands there, for what seems to be MINUTES!!!! I’m sure it isn’t that long a time really 😀

So, there we have it, loads of reason to get a good nights sleep. Great, let’s all just bunk down and wait for the marvelous land of nod to take us into the blissful 8hrs slumber!

Oh wait, we can’t! if only things were so easy and under our control!!!

Well, some good news is, there are loads of tips to try, and with luck, some of them will help!

TIPS TO HELP US SLEEP

• Get plenty of bright light exposure during the day, there has been some evidence that found insomniacs had improved sleep quality and amount after 2 hours of exposure
• Reduce the blue light exposure from laptops and phones during the evening, as this tricks our natural body clock into thinking it’s still daytime! there are apps we can get for this (I’ll definitely be looking into that!)
• Cut out the caffeine from later afternoon onwards.
• Try to get into a routine of waking up and going to bed at the same time everyday, even weekends.
• Try to cut out any alcohol
• Set the temperature to a cooler temperature, between 18-20 degs C seems best for most people.
• Don’t eat late in the evening
• Have a soothing bath or shower – nice and warm – not too hot
• Exercise Regularly, but not before bed.
• Try not to have any fluids 2hrs before bed
• Keep a fluid in and fluid out diary
• If nothing seems to help, it’s time to see the Doc!

For me, there are several things I’m going to try, there are several things I really can’t try. But for a good nights sleep, I’ll do what I can.

I’ve found out some really interesting facts about sleep, I do hope this post finds anyone who could really do with some pointers. There’s links below for the websites I’ve used.

Fingers crossed for a better nights sleep tonight!!!!

https://www.nafc.org/bhealth-blog/how-to-stop-waking-up-at-night-to-pee

https://www.healthline.com/nutrition/17-tips-to-sleep-better#section18

https://www.webmd.com/sleep-disorders/ss/slideshow-sleep-body-effects

https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/