Previous Health Articles:  May 2010

Quality deep sleep is linked to longer life, improved energy, mood, mental function and performance.   It is also necessary to help lower the risk for obesity, diabetes, heart disease, high blood pressure, cancer and many stress-related disorders. 

How does one go about getting quality deep sleep?   The following tips will help start you on your way.

1.      AVOID   STIMULANTS   Caffeine, alcohol and tobacco disrupt quality sleep and should be avoided.  Caffeine blocks the brain chemical, adenosine, which is triggered when your brain has had enough activity and needs to shut down.  Without this chemical your brain is forced into overdrive.  When your mind won’t shut down, think back to when you last had a shot of caffeine.    Alcohol will put you to sleep faster…but…it also reduces the total sleep time.   Nicotine disrupts deep sleep and reduces total sleep time, thus resulting in more daytime drowsiness in smokers.

Calming herb teas like chamomile or Sleepy Time will satisfy the urge for a drink before going to bed.   Remember…the best energy does not come from stimulants…but from a good night’s rest.

2.      NO LATE-NIGHT EATING   Eating a big late-night meal will make you feel groggy, but when you lie down you are wide awake.  The last meal of the day should be light and at least four hours before bedtime.  High-fiber foods at mealtime…whole grains, fresh fruits and vegetables, beans and nuts…help control your appetite and reduce late-night binges.   Diabetics need to work with their health care provider.

3.      EXERCISE    Regular physical activity…done in the sunshine… can help you fall asleep quickly and sleep more soundly.  It reduces stress, improves mood and mental processing and eases tension and stress-induced fatigue.  Be sure to wear SUNSCREEN !

Ever wonder why you slept so well after a day spent outdoors?  Now you know why.  Sun exposure triggers the production of melatonin…a hormone important to sleep.  Sure…you can buy melatonin in pill form …but why not get the added benefit of exercise outside.   Get out and sleep well !

4.      WATCH OUT FOR TELEVISION, MOVIES AND  COMPUTERS

          Horror movies and TV shows like Law and Order, CSI, NCIS, Burn Notice and the News Shows do not make for sweet, sound sleep.  A British study showed that just 14 minutes of negative news significantly increased depression-boosting stress hormones and catastrophic thinking in study participants.   All this negativity signals the brain that it’s time to wake up…not calm down for sleep.

5.      ESTABLISH  A ROUTINE…    Routine is the route to sleep.  It helps to have a special wind down time just before going to bed.  As you decrease your mental and physical activity in the evening, it signals the body that sleep is coming. 

Some activities that can tell your body and mind that it is time for sleep are…but not limited to…a warm bath, enjoying an inspirational book, calming music, dimming the lights, visiting with your spouse or enjoying a relaxing light activity or hobby.   These wind-down routines work well with children too.  Avoid letting children stay up late so that you…and they…are robbed of your quiet routine.

As you go to sleep, make sure that your room is dark ad cool and that you do not eat or watch TV in bed.

6.      …AND  STICK  TO  IT!    Irregular hours for eating and sleeping sap brain and body strength.   The body has circadian pacemakers which influence hormones, metabolism, body temperature and sleep/wake cycles.  These pacemakers are influenced by meal timing, sun exposure, exercise and regularity.

Try as much as possible to eat your meals at the same time everyday.  Establish a regular schedule for exercise, work, social time and relaxation.   Your body and brain work much better on a routine, and this makes sleep just one part of your larger, systematic health routine.

GOOD  NIGHT…AND TAKE THE TIRED OUT OF YOUR LIFE !

Mary Ann Stone, RN, CLM

Minister for Pastoral Care

and Health Ministries