MONDAY, JUNE 19, 2023 - SLEEP

 MONDAY, JUNE 19, 2023 SLEEP

This week I’m going to look at new research in various health areas.

Today - what's up with sleep.

From the National Institute of Health

“Sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health.

“Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia.

“There’s more to good sleep than just the hours spent in bed, says Dr. Marishka Brown, a sleep expert at NIH. “Healthy sleep encompasses three major things,” she explains. “One is how much sleep you get. Another is sleep quality—that you get uninterrupted and refreshing sleep. The last is a consistent sleep schedule.”

“People who work the night shift or irregular schedules may find getting quality sleep extra challenging. And times of great stress—like the current pandemic—can disrupt our normal sleep routines. But there are many things you can do to improve your sleep.

“Why do we need to sleep? People often think that sleep is just “downtime,” when a tired brain gets to rest, says Dr. Maiken Nedergaard, who studies sleep at the University of Rochester.

“But that’s wrong,” she says. While you sleep, your brain is working. For example, sleep helps prepare your brain to learn, remember, and create.

“Nedergaard and her colleagues discovered that the brain has a drainage system that removes toxins during sleep.

“When we sleep, the brain totally changes function,” she explains. “It becomes almost like a kidney, removing waste from the system.”

“Her team found in mice that the drainage system removes some of the proteins linked with Alzheimer’s disease. These toxins were removed twice as fast from the brain during sleep.

Everything from blood vessels to the immune system uses sleep as a time for repair, says Dr. Kenneth Wright, Jr., a sleep researcher at the University of Colorado.

“There are certain repair processes that occur in the body mostly, or most effectively, during sleep,” he explains. “If you don’t get enough sleep, those processes are going to be disturbed.”

SUGGESTIONS FOR GOOD SLEEP

Stick to a sleep schedule. Go to bed and wake up at the same time every day, even on the weekends.

Get some exercise every day. But not close to bedtime.

Go outside. Try to get natural sunlight for at least 30 minutes every day.

Avoid nicotine and caffeine. Both are stimulants that keep you awake. Caffeine can take 6–8 hours to wear off completely.

Don’t take naps after mid-afternoon. And keep them short.

Avoid alcohol and large meals before bedtime. Both can prevent deep, restorative sleep.

Limit electronics before bed. Try reading a book, listening to soothing music, or doing another relaxing activity instead.

Create a good sleeping environment. Keep the temperature cool if possible. Get rid of sound and light distractions. Make it dark. Silence your cell phone.

Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, get up and do a relaxing activity until you feel sleepy again.

See your healthcare provider if nothing you try helps. They can determine if you need further testing. They can also help you learn new ways to manage stress.

Researchers from the Washington University School of Medicine have published a paper that indicates that just like getting too little sleep, sleeping too much may also be linked with cognitive decline

An analysis of blood samples from 14 healthy volunteers who agreed to have their sleep shortened by 1½ hours each night for six weeks revealed long-term changes in the way these stem cells behaved, leading to a proliferation of the white blood cells that can spark ]inflammation,

Sleeping on your left side may have the most benefits for side sleepers. A firmer mattress and pillow may help prevent pain in the back, neck, or shoulders.

But if you do sleep in this position, consider slipping a small pillow under your knees. This little lift works well with your spine’s natural curve and helps take a bit of pressure off your lower back.

“If your legs are flat, it can cause your lower back to arch too much,” he adds. “That’s especially true if you have tight hamstrings 

More suggestions:

Do some stretching before bed

Shower at night (relaxes you)

Neither be hot nor cold

Stop watching the clock. 

Try relaxing your body to fall asleep.

If you can’t fall back to sleep after approximately 15 to 20 minutes, get out of bed.

Find an uninteresting activity (I sometimes get my Bible app and play twenty minutes of some boring scripture.  I’ve also used an audiobook - but use a boring book where if you miss something it isn’t vital to the outcome.  Hmmm. I’m betting if I put my blogs out as a podcast, you’d fall asleep easily!!!)

Use a mouthguard (note - some years ago I was diagnosed with sleep apnea.  I got a football plastic mouthguard (maybe about $2 at Walmart) - adjusted it to my mouth, and it keeps me from snoring - my mouth stays shut and I breathe through my nose)

I generally sleep great.  I also can “program” my sleep like praying for ideas for my blog or praying for sweet dreams.

Tomorrow - more on sleep

LOVE WINS

LOVE TRANSFORMS

KAREN ANNE WHITE, ©, JUNE 19, 2023