I'm a freak - I admit it. I'm one of the rare breed of students (heck, of people) who actually gets the recommended eight-plus hours of sleep per night. I simply can't function on anything less. So, in honor of National Sleep Awareness Week, which runs from Mar. 27 through Apr. 2, I'd like to devote this month's column to my favorite pastime: sleep.
Each month in the pages of Balance, you read about the need for proper nutrition and physical fitness in promoting optimal health. But even as a nutrition student, I must admit, sometimes it all seems just a bit overwhelming. So while I may be more knowledgeable about health-related issues than the average Joe, I'm just as likely to over-indulge or under-exercise as anyone else. If only I could close my eyes, lay back and will my way to a healthier me.
And then, I realized, I can! I do! Every night.
While sleeping may seem like the ultimate passive activity, there's much more happening between the sheets than you may realize. In fact, most experts agree that adequate sleep is essential to a healthy nervous system. Research suggests that the pathways of brain cells (neurons) are reinforced and repaired as we doze. Without ample zzzzs, normal neurological functions like memory and concentration can be severely disrupted.
Your thinking processes and reaction cues may also slow with lack of sleep. Sleep-deprived drivers are more easily confused and, according to the National Institute of Health, perform as badly as or worse than drunk drivers when tested using a driving simulator.
Emerging research also points to chronic sleeplessness as a potential risk factor for other serious health problems. The American Medical Association has implicated lack of sleep as a factor in insulin resistance and, ultimately, Type 2 Diabetes.
According to researchers, the stress hormone cortisol is released continuously into the bloodstream during periods of sleeplessness. Abnormally high cortisol levels cause a rise in blood glucose levels and a subsequent increase in the amount of insulin needed to lower blood sugar. Over time, cells respond less readily to the effects of insulin, resulting in a condition known as insulin resistance that is a precursor to diabetes.
But sleep itself is one of the best precursors to good health. Adequate sleep boosts your body's immune function. Hormones known as cytokines, which aid the immune system in fighting common infections, are increased as you sleep - giving even more credence to mom's advice to get plenty of rest if you feel a cold coming on.
So, how much rest is enough? On average, adults require between seven and eight hours of uninterrupted sleep each day. As it is an average, however, some people may feel rested after six hours, while others require no less than nine. As a rule of thumb, listen to your body's own cues. If you are frequently irritable, sluggish or unable to focus, it might be a good time to reevaluate your sleeping habits.
But while counting sheep may work for some insomniacs, others may find the following figures a bit more helpful in preparing for a full night's sleep:
4 Leave at least four hours between vigorous activity and bedtime. While daily exercise has been shown to improve sleep habits, working out too close to bedtime can leave you restless and unable to relax.
6 Chug your last glass of caffeine no less than six hours before sleeping. Coffee and soda are prime culprits in stimulating wakefulness. Nicotine has similar properties and can result in a lighter than normal sleeping pattern.
20 Tossing and turning? If you can't doze off after 20-minutes, get up! The anxiety of not being able to sleep can often prolong your restlessness. Instead, pick up a book, a sketchbook or any other relaxing activity. After a few minutes, you'll likely find yourself in la-la land.
30 If you frequently take a nap during the day, limit your mini-snoozes to 30-minutes. Longer slumbers can often inhibit nighttime sleep or be hard to fully rouse from. Also, try to nap no later than three p.m.
In addition to these tips, sticking to a routine is essential to establishing good sleep habits. Try to go to sleep and wake up at the same time each day. While sleeping to two p.m. may seem like a good idea on Saturday, it'll just make waking up for your first class Monday morning that much more difficult.
Sarah Wally is a graduate student in nutrition communications at the Friedman School of Nutrition Science and Policy. She has a BS in journalism from Boston University. Wally is also co-editor of Balance.
