Most people would register their "sleep bank account" in the overdrawn column (i.e. not enough in the account to keep it balanced) as opposed to it being in balance. Stress, hormones and even obesity can adversely affect our ability to get a "good night's" sleep. Understanding how much sleep we need and if we're getting what our body requires may just help you in your pursuit of being well balanced.
Test your sleep knowledge (answers provided at end of the blog):
- How much sleep does an infant need daily?
- 10 hours
- 12 hours
- 16 hours
- How much sleep does a teenager need daily?
- 8 hours
- 10 hours
- 12 hours
- How much sleep does an adult need daily?
- 5 – 10 hours
- 8 – 12 hours
- 10 - 14 hours
- What is the leading cause of sleep disorders (i.e. sleeplessness)?
- Diet and/or exercise
- Illness and/or injury
- Stress and/or depression
- Our reaction time decreases when we lack restful sleep?
- True
- False
- We lose weight from lack of sleep?
- True
- False
- Lack of sleep affects our immune system?
- True
- False
- Lack of sleep affects our memory?
- True
- False
- Lack of sleep can cause depression?
- True
- False
- Driver fatigue is responsible for over 100,000 motor vehicle accidents and 1,500 deaths annually?
- True
- False
Answers:
- C
- B
- A
- C
- A
- B
- A
- A
- A
- A
Now that you know the answers, ask yourself the following three questions:
- Am I getting the daily required amount of sleep my body needs? Yes/No
- Is my "lack of sleep" affecting my health, relationships and/or work/occupation? Yes/No
- Are my sleep patterns consistent (i.e. same bedtime and awake time)? Yes/No
If your answer to question (1) is no, then consider changing a few things throughout your day (i.e. reduce your caffeine intake, stop all activity at least three hours before bedtime).
If answer to question (2) is yes, then consider writing down for one week your daily routine (i.e. diet, exercise, activities, level of stress for the day, emotional condition).
If answer to question (3) is yes and/ or no consider making some slight changes to your bedtime patterns. Set a "bedtime" that is reasonable to the amount of sleep time your body needs. For example: Bedtime at 10pm and arise at 5am will give you seven hours of sleep.
If you find yourself awaking in the middle of the night, try to remain in bed and relax your thoughts (don't become anxious because you're awake). If you're an adult and you've had at least five hours of sleep then maybe your body has had all it needs.
If stress is at the root of your problem then learn to give your stress to God. Learning to pray and release your stress to someone greater than yourself provides you with the comfort of knowing you're not alone.
Detoxification
When our body is "toxic" we often experience sleep pattern problems. The buildup of toxins in our body will affect our ability to rest. The best way to "detoxify" our body naturally is to start with a few simple things:
*Eliminate soda, alcohol and preservatives from your diet
*Increase your intake to five servings per day of fruits and vegetables. A serving is typically 1 cup.
*Avoid processed food, red meat and junk food from your diet
*Increase purified water (64 oz per day) into your diet
*Limit your caffeine (i.e. coffee, tea) intake to no more than 2 cups per day (or 12 oz)
*Take time to de-stress your mind, body and spirit, daily
*Exercise at least three times, for 30 minutes a session, per week
If your sleep problems persist, see a doctor. However…..don't revert to sleeping pills as the answer. A pill is only a temporary fix to a deeper problem. A nutritionist or clinical dietician (CD) specializes in all things regarding your nutrition which may be at the "root" of your condition. Learning to find out what's at the root of your sleep problem will entail some deeper assessment on your overall diet, exercise and current wellness which a family physician will more than likely not be able to provide you with but a nutritionist or CD can.
Quick Tip for Wellness: Sleep is the one time our body is both at rest and restoration on our behalf.
