The Negative Impact of Sleep Deprivation
There are a lot of ways our lifestyle habits will determine our risk of serious illness. Exercise, nutrition, smoking, and alcohol are all important factors when it comes to whether or not we will age well. An often underrated area of health and common problem in the United States is sleep, or specifically, a lack of sleep. According to estimates from the National Institutes of Health, roughly 50-70 million Americans suffer from sleep-related issues. While there are various reasons for sleep deprivation, many of the causes can be managed with relatively simple solutions. We will get to those later, but first, what is the impact of not getting your necessary eight hours?
Studies have shown a link between “short sleepers'“ and increased risk of cardiovascular events, hypertension, and diabetes. A short sleeper is defined as a person who gets less than seven hours of sleep in a 24 hour period. In addition, people who experience episodes of acute sleep deprivation have shown an association with impaired glucose metabolism (blood sugar issues). A study in 2016 found a link between diabetes and hypertension with those getting less than six hours of sleep per night.
I’m sure you get the idea. If you aren’t getting at least seven hours of quality sleep each night, you’re increasing your risk of heart issues and diabetes. If sleep deprivation is simply a bad habit, I’d say it’s time for you to start setting a bedtime. However, if you are truly having issues with sleep, then there are some things you can do.
One initial approach is to exercise more consistently! Burn calories and wear out your body. Believe it or not, your body craves exercise. Being too sedentary can have a HUGE influence on sleep deprivation. Exercise will also help you reduce mental/emotional stress, which can also keep you awake at night.
Improve your diet. Deficiencies in Vitamin B1, B9, Magnesium, Iron, Phosphorous, Zinc, Vitamin D, Selenium, Calcium, and Vitamin C can all trigger sleep issues. I don’t expect you to remember this entire list, but by eating more nutritious foods and maybe taking a high quality multi-vitamin, you should be covered. Think about the meals you are cooking and try to eat more whole foods, like fruits, vegetables, and lean meat.
Find ways to manage your stress. Everyone is stressed (especially since 2020!) and we need to find ways to cope with that. Meditation, writing down your issues, or tackling upcoming tasks head on are some ways to do it. Whatever it is, find something that calms you down, as going to bed mulling over problems is not going to help you rest.
Prime your body for sleep. Make sure your room is quiet and at an optimal temperature (around 65 degrees) and avoid caffeine for at least six hours before bed. You can try avoiding blue light emitted from TV and phones for at least two hours before going to sleep. Consider making a consistent bedtime for yourself in order to train your body for the routine. You could also try taking about 1-5mg of melatonin before bed to help promote sleep as well. All of these are common tactics used to help those struggling from sleep deprivation.
To summarize all of this, don’t underestimate the importance of sleep! Get into a regular workout routine, eat better, address your stress, and design your nightly regimen to support healthy sleep habits. Get your eight hours and your heart will thank you!
Rob Liguori, DC
