Sleep Helps Reach Health Goals

It can seem surprising that human beings, who can be so full of life, energy, plans and activities, can, at a certain point each day, disengage from life, lie down and apparently become oblivious to the outside world for up to eight hours. (We spend up to one-third of our life asleep.) When we sleep we are vulnerable to attack since we are no longer aware of what is going on and are in no position to defend ourselves. Yet all mammals, birds and even cold-blooded reptiles sleep so there must be good reasons for it. 

Don't Put Yourself Through Weekly Jet Lag

Going to bed and waking up at the same time every day helps regulate your circadian rhythm, the natural, internal process that regulates the sleep-wake cycle. We know some of you reading might be late-night party animals, but for consistently good sleep, waking up and going to bed at the same time does wonders for your sleep quality. 

Sleep is also somewhat of a mental battle, and it is important that your body and brain associate being in bed with being sleepy. If you find yourself unable to sleep, staying in bed for long periods of time may actually make it much harder for you to fall asleep.

Whether you are a night owl or not, people who aren’t getting enough sleep also are apt to make poor meal choices during the day. Sleep restriction decreases one’s levels of leptin (the hormone that makes you feel full) and boosts ghrelin, which collectively increases appetite and alters food choices in a negative way.

To reach your resolutions — and optimal health year-round — try these tips.

• Strive for seven to eight hours of nightly sleep.
• Try to go to bed at the same time each evening, even on weekends. Otherwise, “you’re basically putting your body through jet lag on Sunday night,” Goldstein says.
• Keep your bedroom as dark as possible. Install blackout blinds or curtains to block any light pollution that can suppress the production of melatonin, a hormone that helps control your sleep and wake cycles.
• Cover up any direct glow from electronics or clocks. “You’re most sensitive to bright light in the middle of the night,” Goldstein says. “Even low levels can have a negative effect.”
• Don’t use your smartphone or tablet while in bed. Set the phone to “do not disturb” mode to avoid sleep interruptions from late-night calls or texts.

See Your Health Care Provider If You Need More Help

If consistently applying these tips doesn't work, see your health care professional and discuss your sleep problems. It is important to make sure that your sleep problems are not caused by a serious physical illness. You should also review the medications you are taking to make sure that they are not causing your sleep problems. Last, but not least, there are medications that can help you sleep that are safe when prescribed by a physician and taken as directed.