Sleep Is Essential For Your Health!

By Carolyn Schropp BS, NC, Functional Nutritional Consultant and Educator at HealthWalk™

In our quest to live a full life many of us have nonchalantly brushed aside “sleeping time” as being less essential. An adequate amount of sleep is just as important as the right amount of exercise and the proper diet. We are not slacking off when we sleep, we are recharging! You could be leading a low stress life, working out to keep fit and have the best diet for you, but if you aren’t getting enough sleep you won’t be optimally healthy.

Insufficient sleep can disrupt your metabolism and hormone production in a way that mimics the effects of aging. Chronic sleep deprivation may quicken the onset or worsen the symptoms of age-related conditions such as type 2 diabetes, high blood pressure, obesity and memory loss. Research shows that just a week of sleep deprivation wreaks havoc on hormone levels and hinders the capacity to metabolize carbohydrates. When your body becomes stressed due to lack of sleep, it produces hormones that cause your heart rate and blood pressure to increase. In addition, your muscles tense up, your digestive processes are disrupted and certain brain centers are sparked, which changes your brain chemistry negatively. This type of health response can ultimately result in headaches, indigestion, insomnia, increased anxiety, depression and high blood pressure among other health problems. Usually, one sleep issue (insomnia or sleep apnea) starts a domino effect of other related sleep challenges If you want to improve the quantity and quality of your sleep, whether you have difficulty falling asleep, keep waking up at night, or don’t feel rested when you wake up in the morning, you must consistently practice the following techniques.

Don’t change your bedtime. You should go to bed and wake up the same time each day even on weekends. This will help your body get into a sleep rhythm and make it easier to fall asleep and get up in the morning. 7 hours of sleep is the minimum amount of sleep one should get.

Establish a bedtime routine. This could include meditation, deep breathing, using aromatherapy or essential oils or indulging in a massage from your partner. The key is to find something that makes you feel relaxed, then repeat it each night to help release the day’s tensions.

Have a hot shower or bath before bed. We tend to fall asleep as our body temperature falls.

Go to the bathroom before bed. This will reduce the chances that you’ll wake up in the middle of the night.

If you are menopausal or peri-menopausal, get your hormones checked. The hormonal changes at this time may cause sleep and mood problems if not properly addressed. At HealthWalk we can analyze and offer solutions to your hormonal and adrenal imbalances (Hormone and Adrenal Analysis) to help you regain balance.

Step way from work at least one hour before bed. This will give your mind a chance to unwind so you can go to sleep feeling calm, not anxious about tomorrow’s deadlines.

Listen to relaxation CD’s. An excellent relaxation/meditation option to listen to before bed are HealthWalk’s Mind Soul CD’s (I especially enjoy the “Eliminating Anxiety”, “Foundations for Life” and “Creating Health” CD’s before I go to sleep).

Sleep in complete darkness or as close to darkness as possible. If there is the tiniest bit of light in the room it can disrupt your circadian rhythm and your pineal gland’s production of melatonin and serotonin. This includes the light being emitted by electronic gadgets in your bedroom like your electric alarm clock or audiovisual devices – cover them or move them out of your bedroom.

At HealthWalk we can analyze your sugar imbalance, immune system function, thyroid function, digestive function, adrenal stress and more with the Comprehensive Wellness Panel (blood chemistry panel). With this information we work with you to develop a healthy and simple nutrition plan to strengthen your body and put it back into balance.

The baby boomer generation has taken “overachievement” to a different level. They began to think of sleep as a hindrance rather than as time to regroup and recharge. Times are changing however, and we now know how important sleep is for our bodies. Contrary to what some overachievers say- “sleep is a waste of time”- Sleep actually makes you healthier, smarter, and a better leader!

You can find out more at www.healthwalk.com where there is an extensive array of articles, recipes, natural supplements, nutrition counseling and more. HealthWalk, we are here to support you on your path to vibrant health. Please contact us at HealthWalk, we look forward to seeing you and helping you to becoming healthier, happier and more vibrant soon.