Sleep

Why is sleep so important ?

Sleep plays a crucial role in our overall health and well-being. How we feel, act, think, and react depends on how well we are sleeping. While we sleep, our body is recovering and recharging, so is our brain. Getting inadequate sleep over time can raise your risk for chronic health problems. Lack of sleep is also another driver of inflammation in the body. The amount of sleep needed each night varies, but for adults, getting at least seven hours every night is crucial to having a healthy mind and body. We also suggest having a set routine around your sleep schedule, consistency is key! The problem is not a single night’s poor sleep, but a cumulative pattern of poor sleep, leading to decreases in the structural integrity, size, and function of brain regions like the thalamus and hip­pocampus. It’s reported that up to 30–50 percent of the general population is affected by acute insomnia (can't fall asleep or stay asleep) at any given time, and up to 10 percent have chronic insomnia. If you struggled with insomnia, you are not alone. Although insomnia is not curable, there are several ways it can be managed. One therapy we offer here at The Logan Institute is Neurofeedback, which is a brain training program which supports the central nervous system’s ability to self-regulate utilizing electroencephalograph technology, EEG. Those who utilize neurofeedback training support improvements in overall performance, sleep, reduction in stress, relaxation, mental clarity, memory a well as improvements in mood, attention, anxiety, and depression. If you are interested in learning more about how our neurofeedback program please contact the office and ask to schedule with Kristi Knight, our neurofeedback technician and mental health clinician. 

Lack of Sleep...Can It Make You Sick?

More than likely you or someone you know struggles with sleep issues. Getting adequate and quality sleep can support brain function, physical health, emotional well-being, daytime performance and safety, and is critical for growth and development of children and teens.

About 50-70 million US adults have a sleep disorder. Lack of sleep can lead to serious health consequences such as the following:

• Increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

• Increased risk of obesity.

• Unable to maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don't get enough sleep, this makes you feel hungrier than when you're well-rested.

• Diminished immune system response.

• Trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change.

• Sleep deficiency also has been linked to depression and risk-taking behavior.

What is Sleep Hygiene?

Everyone, at one point or another knows what it's like to wake up groggy in the morning, wishing they had gotten more sleep. An occasional night of reduced sleep or interrupted sleep won't cause a problem, but chronic insomnia may. Our body restores mental and physical energy you use during the day. During sleep, your body rebuilds and replenishes critical factors like muscle tissue and hormones. Your metabolism can be affected by lack of sleep, as your body will produce more of the hunger hormone ghrelin. Higher ghrelin levels also slow down your natural ability to melt off fat, forcing your body to store excess weight and body fat around your waist, hips and thighs. Getting enough sleep is also essential to cardiovascular health.

Poor sleep habits (referred to as hygiene) are among the most common problems encountered in our society. We stay up too late and get up too early. We over stimulate ourselves with late night activities such as television and computers and interrupt our sleep with drugs and work. Poor sleep habits can also effect production of the sleep hormone, melatonin. Produced by the pineal gland, melatonin helps control sleep and wake cycles. In addition, your body clock controls how much melatonin your body makes. Normally, melatonin levels begin to rise in the mid to late evening, remain high for most of the night, and then drop in the early morning hours. Light affects how much melatonin your body produces, which is why it is critical to keep your sleep space dark as your natural melatonin levels slowly drop with age.

For those who attempt to live and work with an abnormal relationship between their body's natural rhythm and the clock due to shift work or simply, unnatural routines, the result may be similar to the effects of jetlag, sometimes referred to as social jetlag.  These people are perfect candidates for the sleep hygiene suggestions listed below.

Tips for healthy sleep hygiene:

1. Avoid caffeine, alcohol, nicotine and other chemicals that interfere with sleep.  Caffeine taken four to six hours before bedtime (found in coffee, tea, chocolate, cola and some pain relievers) can keep you awake.  Regarding alcohol, although it has a sleep- inducing effect, a few hours later, as alcohol levels begin to fall, there is a stimulant or wake-up effect.

2. Turn your bedroom into a sleep-inducing environment.  A quiet, dark and cool environment can help promote sound slumber.  Wear earplugs to lower the volume of any noise and use heavy curtains, blackout shades or an eye mask to block light, a powerful cue that tells the brain it's time to wake up.  Also, block all light coming from clocks, computers and phones.  Yes, it matters.  Keep the temperature cool-between 60 and 75 degrees and lastly, keep computers, TV's and work materials out of the bedroom.  TV's are overly stimulating and the artificial light from a computer screen has a negative effect on sleep. 

3. Establish a soothing pre-sleep routine.  Pre-bedtime rituals tell the body it's time to wind down so beginning no more than an hour before bed, take a warm bath, do some light reading or deep breathing and/or relaxation techniques. 

4. Keep a consistent sleep schedule.  This tells your body to expect sleep at a certain time each night.

5. Go to sleep when you're truly tired. If you're not asleep after 20 minutes, get out of bed, go to another room and do something relaxing like reading or listening to music until you are tired. 

6. Exercise Early.  Exercise, when done at the right time, can help you fall asleep faster and sleep more soundly. Try to finish exercising at least three hours before bed.

7. Don't take your worries to bed.  Avoid stressful, emotional discussions as these can induce the secretion of the stress hormone cortisol, associated with increased alertness.  If you are a worrier, try writing them down then putting them aside or assign a "worry period" in the afternoon or early evening to address these issues.

Although sleep hygiene may sound unimaginative and like common sense, it may be the best way to get the sleep you need.  As you're implementing the ideas, it's important to remain consistent - after all, you have nothing to lose and a great night's sleep to gain.

Sleep and Nutrition

Diet and nutrition can significantly impact the quality of our sleep. Having a balanced diet made up largely of a variety of vegetables / fruits, grains and healthy fats contributes to better sleep while promoting a healthy weight. Limiting sugary and processed foods is highly suggested for better overall health and sleep. Most people can get better sleep by improving their sleep hygiene, which includes an individual’s bedroom environment and sleep-related habits. Research has found that an inconsistent sleep schedule is correlated with a higher risk of weight gain and fatigue. Giving yourself plenty of time to relax and get ready for bed is another way to prepare yourself for bedtime. Avoiding foods and drinks, like caffeinated beverages or sugary foods is suggested for optimal overall health and sleep. Other sleep hygiene improvements include making sure that your bedroom is dark and quiet, avoiding screen time for an hour or more before bed, having a comfortable mattress and bedding, and trying to get daylight exposure and moderate exercise every day.

Sleep Hygiene Tips:

• Create a restful environment by keeping it cool and quiet. 

• Avoid drinking too much (even water) before bed. Avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.

• Nicotine, caffeine and alcohol should be limited before bed. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. Alcohol can disrupt sleep later in the night.

Supplements for sleep 

Liposomal NeuroCalm: is a unique blend of gamma-aminobutyric acid (GABA) and L-theanine to support mental calm and a healthy response to stress. The ingredients are formulated with liposomal technology. Liposomes are spheres made of phospholipids — the primary building blocks of cell membranes.

Melatonin-3: Melatonin, the primary hormone of the pineal gland, is a powerful "chronobiotic" that helps maintain the body's normal circadian rhythms.* In individuals who have difficulty sleeping or who have altered circadian rhythms because of jet lag or night shift work, melatonin supplementation promotes the resynchronization of this cycle.* Supplementation can also benefit those whose difficulty sleeping is caused by the aging-related decrease in the body's ability to synthesize melatonin from the amino acid tryptophan.* Research indicates melatonin exerts its sleep-promoting efficacy by decreasing the amount of time needed to fall asleep, by promoting the ability to stay asleep, and by enhancing the depth of sleep.*

More Melatonin Options: