Edited by Kiran Dodeja Smith

Why does sleep evade so many of us? In our go-go-go society, we often trade high-quality sleep for squeezing in one more email, decompressing by watching our favorite shows, drinking one more alcoholic drink, and foregoing exercise to chill out on the couch instead. 

None of these actions are supportive of our sleep health. When we make a habit of doing these things to “relax,” we often are jeopardizing the quality of our sleep. Add in a sleep aid like Ambien or Benadryl, and we’re really not getting high-quality sleep, even if we feel like we’re “out like a light.” At our functional medicine clinic in Charlotte, NC, we understand the importance of sleep for overall wellness:

Sleep is a cornerstone of overall health

It seems like such a simple thing, lying down and resting. But many of us take it for granted, not fully grasping the critical role sleep plays in our overall health and well-being. Amazing things happen to our bodies when we sleep: we experience reduced consciousness, decreased sensory activity, and inhibition of voluntary muscles. Sleep is essential for maintaining physiological and psychological health.

During the various stages of sleep, the body relaxes and responds less and less to external stimuli. In the deeper stages of sleep, it works on memory consolidation, learning and cognitive processing. And in the deepest stages of sleep, the body continues to work in different areas including tissue repair, muscle growth, and hormone regulation. This deepest level of sleep is crucial for physical recovery and restoration.

Our Charlotte-based functional medicine approach recognizes sleep as a crucial factor in achieving optimal health, as explained below.

The impact of sleep deprivation

So now that we’ve explored the positives of what happens when we sleep, let’s consider what happens to the body when we don’t have enough sleep. Sleep deprivation has physical health consequences, mental health implications, it impairs overall performance, and it also decreases one’s quality of life in addition to posing long-term health risks. In fact, reduced sleep duration has been linked to 7 of the 15 leading causes of death in the U.S., including cardiovascular disease, accidents, diabetes.

Yes, this sounds like a heavy list, and it is. Let’s dive a little deeper:

1. Physical Health Consequences: Sleep helps regulate our hormones. Poor sleep can lead to hormone imbalances that can contribute to metabolic disorders and inflammation. These issues can cascade into increasing the risk of developing chronic health conditions such as obesity, diabetes, and cardiovascular diseases. It’s a vicious cycle.Because of the increased inflammation, sleep deprivation can also compromise immune function, making us more susceptible to picking up a virus, like the common cold. Why? Inadequate sleep disrupts our body’s ability to make protective cytokines and infection-fighting antibodies and cells. Lack of sleep also makes it harder to bounce back from illness.
2. Mental Health Implications: Mental health issues, such as depression, anxiety and other mood disorders, are on the rise. Did you know that sleep deprivation is strongly linked to this increase? Too little sleep impairs cognitive function, memory consolidation, and emotional regulation, making individuals more susceptible to stress and negative emotions.
3. Brain Health Considerations: A decline in sleep is associated with a higher risk of dementia and Alzheimer’s. Scientists believe that high-quality sleep helps remove metabolic waste from the brain and to consolidate memories. Since dementia and Alzheimer’s are often 10 to 20 years in the making before symptoms appear, it is never too early to prioritize sleep.
4. Impaired Performance and Safety: While it may not be top of mind, it isn’t shocking to consider that lack of sleep negatively affects performance, productivity, and safety in daily activities, including work, driving, and decision-making. It impairs judgment, reaction times, and concentration, increasing the risk of accidents and errors.
5. Decreased Quality of Life: Persistent sleep deprivation can lead to decreased motivation, heightened irritability, and reduced enjoyment of daily activities. If left unchecked, this can  negatively impact our relationships and social interactions.

Understanding these consequences underscores the critical importance of prioritizing sleep because, as you can see, sleep is a foundational pillar of optimal health and wellness. Read: if you want to feel well and perform well, quality sleep is a must.

Improve your sleep quality, improve your life. 

The key to restorative sleep is to make sleep a health priority. Too many of us think we are superhuman and can get by on less sleep than others. We’re kidding ourselves. By trying to squeeze in life, we’re actually doing the exact opposite.

The reality is, good sleep is as important to overall well-being as proper nutrition and regular exercise. And another thing these have in common is that they all include habits. At our Charlotte functional medicine practice, we work with clients to develop personalized sleep strategies, which can make all the difference in the world. So what are some of the best practices for improving your sleep? 

Food and sleep–which foods and when you enjoy them can affect our sleep. Here are some suggestions for you in this area:

• Consider your timing of consuming caffeinated beverages, and have a cut-off time of noon—even decaf. 
• Avoid eating within a few hours of bedtime so that your body can focus on things other than digestion overnight.
• Limit alcohol intake for best sleep (and overall health!).
• Minimize all liquids 2-3 hours before bed as they can interrupt sleep by causing you to wake to use the bathroom.
• Spicy foods and caffeinated foods, like chocolate and coffee-flavored desserts, can disturb sleep, making it harder to fall asleep and/or stay asleep. 

Set your space up for sleep success

• Your room should be dark, quiet and cool for an optimal sleep environment. The ideal temperature is 67° Fahrenheit.
• A sound machine can be helpful if you are a light sleeper.
• Consider wearing a sleep mask like this one or investing in blackout shades.
  

Actions that can support better sleep

• Take a walk in the morning, even a loop around the parking lot at work before you start the day or during a break. Getting natural light exposure in the early parts of the day is associated with the timely release of cortisol, which helps prepare the body for sleep later in the day. 
• Exercise daily. Getting some movement in every day will lower stress, among other things, and really prime you for good sleep.
• A hot shower or bath 30-60 minutes before bed can help calm the neurological system.
• Avoid all screens (TV/phone/iPad/computer) 30-60 minutes before bed. iPads or Kindles can be used for reading books when placed in night mode.
• Light stretching or yoga, reading, and listening to music are activities that can promote feelings of relaxation before bedtime. Avoid vigorous exercise within the hours leading up to bedtime.
• Try to keep the same sleep and wake times as best as you can, even on the weekends. Every cell in our body is governed by circadian rhythms (our internal clock), so the more consistent our sleep/wake cycle, the likelier we are to get a better night’s sleep
• Avoid regular naps, especially longer than 20-30 minutes. Save late or long naps for sick days as they can push back your bedtime and throw your sleep schedule off-kilter. 

Conclusion: Quality sleep is essential and also in reach

Sleep is not a luxury, but instead a fundamental pillar of overall health and well-being. By prioritizing adequate and quality sleep, we invest in your long-term physical, cognitive, and emotional health. Just as we invest in other aspects of our lives, dedicating attention to sleep is essential for optimizing daily functioning and preventing the onset of chronic health conditions.

Improving sleep quality is in reach for everyone, and taking small steps can yield significant benefits. 

Take the proactive steps outlined above to enhance your sleep hygiene and resulting sleep quality. This may include establishing a consistent sleep schedule, practicing relaxation techniques before bedtime, limiting exposure to screens, and creating a comfortable sleep environment free from distractions. By adopting these strategies, YOU can empower yourself to experience the rejuvenating effects of quality sleep.

If you’re in the Charlotte area and struggling with sleep issues, our functional medicine clinic offers personalized healthcare to identify and address the root causes of your sleep problems. Our integrative approach combines the best of conventional and alternative medicine to support your journey to better sleep and improved overall health.

Contact our Charlotte functional medicine clinic today to learn how we can help you achieve restorative sleep and optimize your health.

References:

https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep

https://sleepdoctor.com/stages-of-sleep/

https://sleepdoctor.com/nutrition/