Benefits of healthy sleep

Ever spent the night studying for an exam only to find it hard to concentrate and remember the answers the next day? Is worry keeping you awake like a snoring bedtime partner? The National Sleep Foundation reports that nearly two-thirds of the people in the United States are affected by some sleep problem. Forty million people suffer from chronic sleep disorders and an additional 20 to 30 million are affected by intermittent sleep-related problems. In spite of these alarming polls, few recognize the importance of getting enough sleep; fewer still are those who are aware of how to manage their sleep problems.

Healthy Sleep: Key to a Longer Life
The National Highway Traffic Safety Administration records show that approximately 100,000 crashes per year are related to drowsy drivers who drifted out of lane and into a few moments of sleep. The Fatal Accident Reporting System reports over 1,500 fatalities result from drowsiness related crashes.

The Journal of Clinical Sleep Medicine shows that insufficient sleep adversely affects our battle against the bulge. Compared with those with 7 to 8 hours of total sleep time, individuals having only 5 hours or less of total sleep time had significantly increased odds of being obese. Insufficient sleep is also related to diabetes. Leptin, the hormone that suppresses appetite, is lowered, while production of ghrelin, which stimulates appetite, is increased. This finding clearly shows that we must not sacrifice sleep time. The Archives of Internal Medicine closely relates chronic lack of sleep with diabetes. A 2005 study showed that people getting five or fewer hours of sleep each night were 2.5 times more likely to be diabetic, while those with six hours or fewer were 1.7 times more likely.

Lack of sleep puts women especially at risk of experiencing heart problems. A 2003 study found that heart attacks were 45 percent more likely in women who slept for five or fewer hours per night than in those who got more.

A recent study among 430 adults in British Columbia showed that depression is common among those who have unhealthy sleeping habits and they are more likely to resort to alcohol abuse just to doze off.

Power for your Brain and Body
Few people will argue with the assertion that sleep is essential for good health, top mental performance and emotional function. We all have, at one time or another, felt great after a good long sleep. Even so, few of us actually stick to the healthy diet of eight hours.

The body rests during sleep; however the brain remains active, gets "recharged," and still controls many bodily functions including breathing. It is during sleep that the body performs many vital functions like muscle repair, memory consolidation and release of hormones regulating growth and appetite. A good night’s sleep arms us with a greater ability to concentrate, make correct decisions, or engage fully in work or social activities.

Doctor Robert Stickgold from the Division of Sleep Medicine, Harvard Medical School, makes this suggestion when trying to learn a new skill or set of information: sleep on it! "If your brain is too tired it can't take information," he says. He emphasizes sandwiching your learning activity with sleep. Getting enough sleep before the day you are set to learn something and sleeping the same day after your learning activity seems to help consolidate memory in the brain and allows it easy access for later use. This explains how a good night’s sleep may be the best preparation you need for that all-important presentation before the boss.

How to get Healthy Sleep
Fussing over how to get healthy sleep could work against you: you may end up losing it. This is the same with any mental activity akin to worrying about the details of everyday life. The best way to get healthy sleep is as simple as taking a breath.

Doctor Sat Bir Khalsa, instructor in medicine at Brigham and Women's Hospital at Harvard Medical School, discovered significant benefits of breathing techniques in the treatment of patients with insomnia. Lie down in a comfortable position. Begin to calmly observe your breath. Focus on every inhalation and exhalation. When the worries of the day begin to surface in your mind, gently and deliberately bring your focus back to your breath. This exercise effectively clears out your head and relaxes the mind. You’ll be asleep in no time.

Establish a ritual before bedtime. Turn off the TV and your e-mail. A warm shower or bath, or a warm glass of milk, melts stress and releases relaxation responses deep within the body and mind. Sticking to this routine may signal the brain and body to unwind.

Avoid caffeine at least four hours before your bedtime. Alcohol and nicotine have ill effects on your sleep patterns as well.

Create a sleep-conducive environment—dark, quiet, comfortable and cool. Make sure your beds and mattresses are comfortable for you. Take advantage of eye covers and curtains to shut out distracting lights. Use the bedroom only for two activities: sleep and sex. Bringing your work or any other mind-stimulating activity to the bed may just keep you awake and send the brain signals that it is okay to stay alert while in bed.

Finally, exercise and eat a balanced diet. A healthy lifestyle changes your life; make each moment count while awake and while asleep, you will feel better for it!