Aaaah sleep. Nothing is quite as wonderful as drifting off to sleep undisturbed after a full day.
A “Good Night’s Sleep” is right up there on most folks’ wish list right along with world peace, more closet space and winning the lottery. Despite the fact that we supposedly spend one third of our lives in dreamland, lots of us bemoan the fact that we’re not getting nearly enough. Even if you do manage to log in the needed hours according to the clock, quality not simply quantity is also an issue.
Far from being idle during snooze time, your body and mind are doing some very important work. The body needs sleep—enough sound sleep—to function at peak. Besides the obvious fatigue and crankiness that follows a short, fitful night here’s some of the other negative consequences of having poor sleep:
- Increased risk of depression
- Greater tendency to weight gain
- Higher incidence of prostate cancer in men, breast cancer in women
- Poor memory, impaired creativity
- Increased production of inflammatory hormones which affect blood vessel walls, and may contribute to developing heart disease
- Increased risk of Type 2 Diabetes
No thanks. Don’t want any of those!
There’s been lots of articles on how to improve sleep. There’s the obvious suggestions about getting enough exercise during the day, allowing yourself transition time in the evening, avoiding stimulants such as caffeine later in the day, even foods which can help ease us off to “Lily White’s Party” (my Mom’s favorite term for bedtime).
But there’s another culprit that seems to be a growing problem. Light at night (LAN)—even in very small doses disrupts that critical internal clock—our circadian rhythm—that naturally regulates the wake/sleep cycle by suppressing the chemical regulator melatonin.
In nature, as daytime light fades, the production of melatonin begins to increase. We yawn, stretch and find that our eyelids are getting heavy, very heavy. Notice I said “in nature.” Technology has gifted us with new ways of simulating daytime light—high in the “blue” spectrum. We have TV, Computer screens, iPads, even glowing alarm clocks. Sitting for hours in front of these gadgets tricks the body into delaying melatonin release. It only takes a moment or two of light exposure for melatonin production to drop.
Some other helpful suggestions for promoting sound sleep include:
- Dim lights and turn off lighted screens about an hour before turning in. Turn down the brightness on your computer screen, and position the device as far away from your eyes as you can. E-Readers are not backlit, and don’t seem to be a problem.
- Remove as much ambient light from the bedroom as you can with darkening shades or curtains. Even turn that glowing alarm clock around to the wall. Consider using an eye-mask for sleep.
- Avoid nightlights or overhead lights once you turn in. One article suggests keeping a flashlight (not LED) at bedside for trips to the WC or to let a pet out.
- Get enough natural light during the day either outdoors or with full-spectrum bulbs.
- Try to get to bed by 10:00 pm, so your body can work with, rather than against, melatonin.
- Get the TV out of the boudoir! Bed is for rest and romance…end of story.
So—Good-night. Sleep tight!