Insomnia
Sleep: The What, Why, and How
As a naturopathic medical student, I hear so much about eating right, exercising, and decreasing stress with meditation or yoga. But what about sleep? Getting the proper amount of high quality sleep is critical for our health, yet we often cut our sleep short or toss and turn all night, thinking of all the things that need to be done the next day.
How Much Sleep Do You Need?
How much sleep does a healthy adult need? According to the National Sleep Foundation, adults need 7-9 hours of sleep per night1. However, according to the CDC, about 35% of Americans get less than 7 hours of sleep per night, and it is negatively impacting their health2.
What Happens When We Sleep?
Sleep is critical for health- but what actually happens when we sleep? The first stage of sleep is NREM or non-rapid eye movement. In NREM there are 4 stages of sleep, each one deeper and more relaxed than the last. During NREM our muscles are rejuvenated, blood flow is increased, and growth hormones are released. These changes all help heal and repair our physical bodies to be refreshed for the next day. Once passing through NREM one enters REM sleep, or rapid eye movement. During this time the brain is very active and dreams occur. REM sleep helps replenish our mental functioning and consolidate memories from the day before. Throughout the night we cycle through NREM and REM sleep, with each cycle lasting about 90 minutes. Therefore it is best to try and sleep either 7.5 or 9 hours, so that you can awaken at the end of a natural cycle to prevent being groggy and disoriented. When we sleep we also produce chemicals called cytokines that are important for our immune system to function well3 and hormones called ghrelin and leptin that help regulate our appetite during the day.
Why is Sleep Important?
In addition to rejuvenating our minds and bodies, sleep helps protect us from disease. Research ties lack of sleep to many diseases, including diabetes, obesity, heart disease, and depression(4). However, many Americans suffer from insomnia, sleep apnea, and other sleeping disorders that make getting enough high quality sleep very challenging.
Insomnia
There are two main types of insomnia- sleep onset and sleep maintenance. Sleep onset insomnia is when someone has a hard time falling asleep whereas sleep maintenance insomnia is when someone wakes up in the middle of the night and can’t get back to sleep. Insomnia can have many underlying causes that your primary care doctor or local naturopath can assess you for, including thyroid imbalances, blood sugar dysregulation, anxiety, depression, and chronic pain. However, before seeking medical care there are a few things you can do to support healthy sleep.
How to Sleep Well
Having a regular bedtime routine can help you fall asleep and sleep better through the night. Try to avoid screens for 1-2 hours before bed, as the blue light emitted from them signals our brain that it is daytime and to be awake. Dim the lights and engage in something relaxing for an hour before bed, such as reading a book, doing a crossword, meditating, or talking with a loved one. Keeping the bedroom dark and cool at night also improves sleep. Using a white noise machine or wearing earplugs can help minimize sleep interruptions if you have roommates or neighborhood noise. These natural lifestyle changes can help improve your sleep and prevent the need for medications.
If you wake in the middle of the night or have difficulty falling asleep, getting up and doing something relaxing can help prevent the frustration of laying in bed staring at the ceiling. Research shows that getting out of bed and reading a book or drinking some chamomile tea and then trying to go back to bed only once you feel sleepy actually improves sleep 5. In essence, we want to train our bodies that bed is a place we sleep, not a place that we lay down and feel frustrated about not sleeping.
Naturopathic Remedies for Insomnia
If these lifestyle interventions still do not resolve your insomnia, seeing your local naturopathic doctor for herbal remedies and supplements can help support your sleep. As naturopaths we can offer a wide variety of alternative medicine for insomnia, including melatonin, herbs for relaxation, and vitamins that support sleep. In addition, your physician can assess whether other medical conditions, such as sleep apnea, hypothyroid, anxiety, depression, heartburn, or chronic pain are contributing to your insomnia.
In summary, getting 7-9 hours of good quality sleep is crucial for maintaining your health, energy, and mood. By making some lifestyle changes and implementing a good bedtime routine and sleep setting, you can improve your sleep and your health. A naturopathic physician can help you implement these lifestyle changes and provide natural alternatives to sleep medications, so come on in and see us today!
Disclaimer: I am still studying to be a naturopathic doctor and am not licensed yet. All lifestyle and medical suggestions above are my personal opinion and do not constitute medical advice.
Sources
1. https://www.sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times
2. https://www.cdc.gov/sleep/data_statistics.html
4. https://www.cdc.gov/sleep/about_sleep/chronic_disease.html
8. https://economictimes.indiatimes.com/magazines/panache/7-8-hour-sleep-is-the-best-snoozing-too-much-can-trigger-diabetes-and-stroke-risk/articleshow/64569334.cms