By WEfoum Editors
A myriad of factors exist that can affect your nightly zzz’s, and in turn, the amount and quality of sleep you get directly affects your overall health and well-being. Over the past few decades increased studies and research have been performed aimed at identifying the cause behind sleepless nights and exploring possible solutions to keep them at bay. Sleep disruptions and lack of sufficient sleep are linked to a spectrum of physical and mental health issues, from feelings of anxiety and isolation, to an increased risk of mortality. Researchers have recently discovered that people in their 30s and 40s with more fragmented sleep are more likely to suffer from poor cognitive performance in terms of executive function, fluency and global cognition a decade later.
Dr. Russel Foster, PhD and Professor of Circadian Neuroscience and Head of the Department of Ophthalmology at the University of Oxford, explains the link between cognition and sleep quality as we age.
“There is evidence that ‘poor sleep’ in your middle years is a risk factor for dementia in later years of life. One proposed mechanism is the important role that non-REM sleep plays in clearing toxins and compounds such as beta-amyloid from the brain. Beta-amyloid, has been implicated in Alzheimer’s disease and dementia, and ill-defined ‘poor sleep’ has been linked to an increase in the level of beta-amyloid in the brain. As a result, understanding the nature of ‘poor sleep’ in mid-life becomes an important issue.
In the current study, a range of metrics were used to study sleep and cognition in a total of 526 individuals. Those who showed the worst levels of sleep fragmentation (a measure of repeated short interruptions of sleep) had more than twice the risk of poor cognition when compared to individuals with low levels of sleep fragmentation. Significantly, sleep duration was not associated with worse cognition. Overall the data suggest that it is sleep quality, rather than quantity, that is the most important risk factor for cognitive health in middle age.”
We all experience the occasional sleepless night, but if you consistently have trouble falling asleep or staying asleep, contact your doctor to uncover and discuss any underlying medical issues that may be at play. If you do wake up after a night of tossing and turning, there is some emerging evidence that 20 minutes of exercise can help clear those cobwebs and sharpen your focus for the day. Though we may already be familiar with tactics to increase our likelihood of falling (and staying) asleep, here we shed some light on a few reasons why you may not be getting the sleep you deserve. The National Sleep Foundation identifies certain factors that may be disrupting a healthy sleep cycle.
Sleep and your Thyroid
If you have trouble falling asleep and staying asleep, or if you’re getting a solid eight to nine hours and it’s still not enough, your thyroid hormones may be to blame. An overactive thyroid can cause you to feel energetic, jittery, and wide-awake, even when it’s time for your body to get some rest. Conversely, living with an underactive thyroid will have you walking around in a fog, even after a good night’s sleep. If insomnia consistently sabotages your sleep, consult a medical professional to diagnose any underlying medical causes.
Sleep and Daily Wellness
During sleep, your immune system releases proteins called cytokines, some of which help promote sleep. We need increased cytokines when battling infection or inflammation, or when we’re under stress. In short, your body needs sleep to fight off illness. Many daily activities affect the amount and quality of sleep we get during the night. Try to consistently go to sleep and wake up at the same time everyday, and limit naps to 20 minutes in the early afternoon if you’re feeling sluggish. Aim for at least 30 minutes of daily sunlight exposure and exercise as well. Daily mental health exercises, such as breath work or meditation can also aid in getting a good night’s rest.
Sleep and Caffeine
According to the Food and Drug Administration, the half-life of caffeine is around 4-6 hours. What does this mean? Simply put, 4-6 hours after your last cup of coffee, half of the caffeine remains in your system. As we all know, caffeine is a stimulant, yet everyone’s body metabolizes caffeine differently, so you may be able to drink a cappuccino an hour before bedtime, while your best friend sticks to herbal tea. Avoid caffeine after 2pm if you feel it may be affecting your sleep.
Sleep and your Mood
We’ve all seen that lack of sleep can definitely affect your mood, but did you know that your mood can affect your quality of sleep? If you feel troubled or anxious during waking hours, it can be difficult to fall asleep and stay in a deep state of sleep throughout the night. When you don’t sleep well, you tend to find yourself in a negative mood the next day, causing a cycle of poor sleeping patterns. Take some time to fit a relaxing or mood boosting activity into your day, such as exercise, meditation, catching up with a friend or walking your dog.
When aiming to enhance your sleep, deciding where to begin can be a challenge. Realizing that your sleep quality or duration falls short of your expectations, creates the urge to overhaul everything simultaneously. However, opting for gradual improvements through cultivating a healthier daily routine may be a more sustainable approach. By slowly building a routine that includes healthy sleep habits, you will likely start to see your sleep improve.
Below you’ll find some additional tips from The National Sleep Foundation that can help you institute gradual change in your habits to promote a restful night’s sleep for you and your family. Making small changes to your everyday routine can have a big impact on your overall sleep quality. Try tracking your sleep patterns and use some advice from the Mayo Clinic on how to institute simple steps to consistently experience a better night’s sleep.
Implementing Sleep Tips
Changing your daily routine and improving your sleep will take time. To make progress, you will want to start small and stay accountable.
Start small: Build momentum and confidence with small changes. Starting small lets you try new habits and see how well they work without getting overwhelmed. As time goes on, you can build upon these gradual changes to keep improving your sleep.
Be patient and stick with it: When trying out different sleep tips, you may not see the benefits right away. Keep in mind that it may take weeks or months before you get used to a new habit, but sticking with your plan can pay off over time.
Be kind to yourself: No one is perfect, and there will be days when you may not be able to carefully follow your plan for better sleep. Set realistic expectations, and try not to be too self-critical as you work toward better sleep.
Work with a partner: If you have a bed partner, it is important to discuss any sleep-related changes with them. Working together with a partner to implement changes can also help keep you accountable.
Consult your doctor: If your sleep difficulties are persistent, severe, or significantly affect your daytime alertness or performance, you should talk with a doctor who can provide specific guidance for your situation.
Credit:Rudzhan Nagiev
