A Holistic Nurse’s Guide to Sleep
Are you aware that most people are not getting the minimum amount of sleep for their body to function? The required amount of sleep for most adults is 6-8 hours. Sleep deprivation is extremely common and can weaken your immune system, accelerate tumor growth, accelerate diabetes, and impair all aspects of your cognition. When your Circadian Rhythm is disrupted, your body produces less melatonin and has decreased ability to fight cancer and other diseases. Melatonin helps suppress free radicals that can lead to cancer. This is why tumors grow faster when you sleep poorly or do not sleep enough.
Impaired sleep can also increase stress-related disorders including:
Heart Disease
Stomach Ulcers
Constipation
Mood Disorders such as Depression
Sleep deprivation prematurely ages you by interfering with your growth hormone production, normally released by your pituitary gland during deep sleep. Growth hormone also helps you to look and feel younger. A study from the Journal of Clinical Sleep Medicine even shows that people with chronic insomnia have an increased risk of death from any cause (https://doi.org/10.5664/jcsm.11200). Persistent lack of sleep has a cumulative effect when it comes to disrupting your health. Below are some natural solutions to this problem that affects so many.
Sleep in the Dark
Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock and your Pineal Gland’s production of Melatonin and Serotonin. By sleeping in the dark, you allow your body to naturally fall into its Circadian Rhythm, ultimately leading to better quality sleep.
2. Sleep in Cooler Temperatures
Keep the temperature in your bedroom no higher than 70 degrees F. Many people keep their homes, and particularly their bedrooms too warm. Keeping your room too hot can actually lead to restless sleep. Studies show that the optimal room temperature for sleep is between 60-68 degrees F. In fact, sleeping in these cooler temperatures can help decrease your risk of cancer.
3. Reserve Your Bed for Sleeping
If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep. Avoid doing these activities in bed.
4. Get to Bed as Early as Possible
Your body, particularly your adrenal system, does the majority of its recharging between the hours of 11:00pm and 1:00am. In addition, your gallbladder dumps toxins during this same period. If you are awake during this time, the toxins are taken back into your liver, which may lead to a disruption in your health.
5. Avoid Snacks Before Bed
Snacks before bed will raise your blood sugar, particularly grains and sugars. A raised blood sugar may ultimately delay sleep. Moreover, even after falling asleep with high blood sugar, later when blood sugar drops too low (hypoglycemia), you may wake up and be unable to fall back asleep.
6. Take a Hot Bath, Shower, or Sauna Before Bed
When your body temperature is raised in the late evening, it will fall at bedtime, facilitating sleep. The temperature drop from getting out of the bath signals your body it’s time for bed, making falling asleep easier and increases your quality of sleep.
7. Listen to Relaxation CDs
Some people find the sound of white noise or nature sounds, such as the ocean or forest, to be soothing for sleep.
8. Reduce or Avoid as Many Drugs as Possible
Many drugs, both prescription and over-the-counter, may adversely affect sleep. Instead, you can use essential oils that promote relaxation and sleep. Oils such as lavender, sandalwood, and bergamot can help you fall asleep and stay asleep. Just make sure you are using a therapeutic grade essential oil. You may decide to use a diffuser or massage a blend of these oils mixed with a carrier on the bottom of your feet before bed.