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For the past two years, I have been having short periods where I can’t sleep. I have gone to bed earlier, have made sure I eliminated coffee after 1 pm and have even, on the rare occasion used medication, only to spend the next day struggling to concentrate and feeling exhausted.

This got me very interested in exactly why we need to sleep, how does in-sufficient sleep affect your body and how can you help if you are suffering from bouts of insomnia?

It is obvious that sufficient sleep promotes mental and physical functioning. Think of sleep as the period where your body gets to sort through the massive amounts of information that it takes in daily, either sensory or as knowledge. This needs to be sorted and processed. This is what happens when you sleep. Physically sleep is the state where most of your repair and recovery happens. It is interesting to note that most muscle growth actually happens while you are asleep. The hormones responsible for your cellular repair peek during these periods of rest. There is also a massive boost to your immune system activity while you sleep.

Logically then a lack of sleep has great influence on your body and psychology and is related to increase in heart attacks, type 2 diabetes, strokes and immune system functioning, as well as depretion, anxiety and loss of cognitive function.

How much do you need?
Research indicates the 8 hours a night is optimal for mental functioning, although people who slept 6-7 hours actually seemed to live longer than those who slept for 8 hours plus.

It is interesting that the need for sufficient sleep does not decrease with age, although the patterns for interrupted sleep are higher in older individuals.

What causes sleep interruption?
o Lifestyle changes
o Decreased melatonin production
o Decreased exposure to natural light
o Dietary changes
o Increase mental stimulation just prior to bedtime
o Disease and medication
o Stress
o Frequent waking to go to the bathroom
o Menopause

Help yourself sleep better:
o Make sure that the room where you sleep is comfortable in temperature, without load noise or excessive light interference.
o Stake away from computers or television just prior to sleep time.
o Avoid certain medication that will stimulate your brain ire caffeine, nicotine, diet pills etc
o Practice short naps of 20 mins during your day will help you to fall asleep easier
o Use supplementation like Magnesium, Melatonin, Valerian or Chamomile to induce restful sleep. Stay away from chemical pharmaceuticals that force you to sleep. They interfere with the natural sleep cycle and are often habit forming.

Personally, these few recommendations have helped me to improve my sleep patterns and have a better quality of rest. I understand that for most people there will be certain periods of sleeplessness; however, it is in your power to try to improve the conditions under which you get rest.

Kind regards

Jason

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