Be the Positive Change Series
Care For Your Body
Breathe
Sleep, I think most of us have a passionate love/hate relationship with it. With so many things on the to do list, it’s hard to dedicate eight hours. But, oh, how wonderful it feels to get a good night’s rest. To wake up in the morning refreshed and ready to tackle everything this world is ready to throw.
Let’s start by clarifying that sleep is as important as nutrition and movement. Yep my friends, AS IMPORTANT! This is not the area to short cut. Our bodies and brains go through a detoxification process where the brain shrinks, yes shrinks, while glyphatic fluid clears away dead cells and toxic debris. This process keeps our brain in balance and plays a vital role in cognitive function.
However, it is also important to understand, the detox process has only been monitored during uninterrupted REM sleep. A sleep phase that takes time to enter into and cycle through. Which means, night after night of 4 hours of sleep is not going to cut it. Toxins in the brain will build up after chronic sleep deprivation. This can lead to an array of issues including brain fog and memory impairment.
Do you have a friend who brags they only need 4-5 hours of sleep? I get so much done they say… Well, maybe so, after you figure out where you left your car keys…
While the number of hours in a good night’s sleep will vary from person to person. Very few function optimally on anything under 7 hours. The average person functions well with 8 hours of sleep, however if you have a chronic health condition 9-10 hours may be needed to fully rest and repair the body. To determine your optimal sleep duration it may take a bit of experimenting since our sleep system thrives on habit and routine.
Our sleep routines are tightly linked to the circadian rhythm, which is based on hormone cycling. Morning sunlight signals the release of the hormone cortisol, telling the body to wake up. Cortisol levels are reduced throughout the day to prepare for rest. Darkness signals to the body it is time to produce melatonin for sleep. While all of this happens behind the scenes, our job is to provide the right environment to maintain this balance. Which includes adequate daylight exposure, darkness at night, plenty of exercise and fresh air.
Darkness at night seems simple right? Yet, it is anything but, in our technology laden society. Eliminating lights in the blue/green spectrum is important to signal the body it will soon be time to sleep. Which means, those electronics we all love so much… They are sleep destroyers! Most electronics operate in the blue spectrum. The same goes for bright daylight bulbs in 3000K and higher range.
At night it is best to keep all sources of visible light in the red spectrum by using low lighting with bulbs in 2700 Kelvin or less. Incandescent bulbs are a better choice than LED or fluorescent, since incandescent bulbs use heat to create a full spectrum light that includes infrared which is necessary for eye health.
Night light filters and blue blocking glasses work when technology is needed in the evening. However, one hour before bed, it’s time to turn the electronics off since electronics also emit electromagnetic radiation which disrupts cellular communication and nerve synapses.
When it’s time for bed, lights out for total darkness to avoid disrupting the sleep cycle. Any light in the bedroom from a clock or a nightlight can be disruptive and signal the hormone cycle to begin. Now that you have the recipe for a great night’s sleep, pull up the covers and snuggle in.
Resources:
Electric Light Options & Health Impacts, Shiller, Building Biology Institute.
Circadian Rhythms and Hormonal Homeostasis: Pathophysiological Implications, Gnocchi, 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5372003/
The Invisible Rainbow, Firstenberg, Chelsea Green, 2020.
What Are Sleep Deprivation and Deficiency?, NIH, 2022. https://www.nhlbi.nih.gov/health/sleep-deprivation
