Sleep Works

The body is a remarkable machine. A system of systems, the body works constantly to maintain balance and fight for your health. Sleep is a critical part of that process. This is the body’s time to recharge, regroup and reboot.

Sleep is so critical that the lack of sleep has been used to torture prisoners-of-war. The lack of sleep can affect memory, focus and thought processes. The lack of sleep can affect other systems of the body as well.

The circulatory is deeply affected by the lack of sleep. Blood pressure goes up. The potential for heart attack and stroke rises with the chronic lack of sleep. This can lead to other issues as well. The risk for diabetes increases with the consistent lack of sleep, and all the complications of diabetes can increase as well. There is also research that suggests the lack of sleep can increase weight and increase the likelihood for obesity.

The amount of sleep people need according to the Sleep Foundation is split into basal sleep and sleep debt. Basal sleep refers to the day-to- day needs for rest. Think of this as the body clock for each day, and the related sleep needed for that day. Sleep debt on the other hand is the long-term accumulation of sleep need. This is the need that occurs after repeated short cycles of sleep. Most research indicates that basal sleep needs for most adults is seven or eight hours a night, but if the sleeper has long-term sleep debt this gets more complicated.

Circadian dips are the natural times in the day when your body clock runs down and you feel tired or drowsy. This can get out-of-whack pretty fast when sleep debt accumulates.

There is another end of the spectrum, over sleeping can be dangerous as well. There is research to suggest that extended periods of sleep; meaning more than hours at a time; can be associated with illness, accidents and even death.

For newborns sleep is a primary function. Most recommend an average of twelve to eighteen hours of sleep for newborns. As children grow and age the amount of sleep shifts. Young children and toddlers still need twelve to fourteen hours of sleep. As children in school they need about ten hours, as they become teens this drops from ten to eight or nine.

If sleep isn’t working for you; there are things you can do to make sleep more likely. This is known as sleep hygiene. It relates to a routine and ritual that signals to your body that bedtime is approaching. This may include a bath, music or meditation to clear the mind and begin the process of unwinding. Sleep experts recommend refraining from food and caffeine based drinks two to three hours before bed. Help your body circadian rhythms by going to bed and getting up at the same time every day.

Experts also recommend the bedroom is made conducive to sleep. It should be cool, dark and the mattress should be comfortable and supportive to sleep. For sleep to work, make the room as welcoming, relaxing and stress-free as possible.