If you’re like most people, you welcome the longer days of spring and summer. Many people actually feel happier and more energetic with exposure to more hours of sunlight every day, maybe taking their workouts outside and enjoying the shot in the arm that the change of scenery provides. But for some, longer days can actually result in less sleep at night, which poses serious health risks.
With the days getting longer, many people pack more activities into their daytime routines or stay at work later because the daylight makes it feel like it’s still “early.” They get home later, have dinner later, their entire evening routine is pushed back and they get to bed later, but continue to wake up at the same time as usual the next morning. The net result is less sleep – and that could be a problem. Recent studies have shown a number of sleep deprivation health risks, from obesity to accidents. Here’s a quick rundown followed by ideas for safeguarding your precious slumber.
Obesity. A Columbia University study involving nearly 10,000 people found a correlation between lack of sleep and a higher body mass index (BMI). Those who got only two to four hours of sleep every night were 73 percent more likely to have an elevated BMI; those getting five or six hours were more prone to obesity by 50 percent and 23 percent, respectively. Researchers believe that sleep deprivation triggers an imbalance in the levels of the hormones ghrelin and leptin, raising the former (which increases the appetite) while lowering the latter (which induces feelings of satiety).
Diabetes. Not getting enough deep sleep can make your body less sensitive to insulin and decrease its ability to regulate blood sugar levels, which can lead to the onset of type 2 diabetes, according to researchers at the University of Chicago. The study found that when the slow-wave sleep patterns of young, healthy subjects was disturbed, the participants were 25 percent less sensitive to insulin and experienced a 23 percent increase in blood sugar levels.
Heart Disease. Participants in Harvard University's Nurses Health Study who slept for just five or six hours a night were shown to be at a significantly greater risk for a coronary event. Lack of sleep has been associated with high blood pressure and elevated levels of stress hormones such as cortisol. Additionally, a study conducted at Pennsylvania State University found that people who didn't get sufficient sleep had higher levels of cytokine in their blood, triggering inflammation, which damages tissue and plays a significant role in heart disease.
Cancer. Lack of quality sleep can also cause an imbalance in hormonal levels. Melatonin, a hormone that the brain produces while you sleep, plays an important role in wiping out free radicals, so any factor that diminishes its production also diminishes the body's cancer-fighting capabilities.
Accidents. Researchers at the University of Pennsylvania reported that study participants who got only four to six hours of sleep a night over a two-week period exhibited significant cognitive deficiencies on par with those who hadn't slept for three days in a row. Worst of all, they were unaware of how sleep-deprived they were or how much it was affecting their ability to function. Such cognitive dysfunction can lead to accidents in the workplace, at home, and on the road. The National Sleep Foundation estimates that 100,000 highway crashes a year are caused by fatigue.
So, what’s a sleeper to do? Well, health officials strongly recommend that adults get at least seven and a half hours sleep each night and provide these tips to help:
1. Maintain a regular sleeping and waking up schedule including the weekends.
2. Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music.
3. Create a sleep-conducive environment that is dark, quiet, comfortable, and cool.
4. Sleep on a comfortable mattress and pillows.
5. Finish eating at least two to three hours before your regular bedtime.
6. Exercise regularly, but be sure to finish your workout at least a few hours before bedtime.
7. Avoid caffeine, nicotine and alcohol close to bedtime
8. Maintain positive relationships with friends or family and vent to them when something’s bothering you, run your problem-solving ideas by them when you’re grappling with an issue, laugh about things whenever possible. This will reduce the number of things “on your mind” that may keep you up at night.
9. Sometimes a change of scenery is helpful to break a bad cycle, such as staying up all night watching TV or tossing and turning. Taking a week away to refuel and return to healthful habits can be just the thing to help you adopt better routines and rituals. A week at a destination spa, whose entire focus is on helping people recapture a sense of wellbeing, may be a week well spent. Several Destination Spas (Canyon Ranch, Red Mountain, Rancho La Puerta) even offer special sleep-related programming.
So give it a shot. Enjoy kicking back and see what helps you bring sweet sleep back into your life.
By Joan Wolff, Owner/Director, Deerfield Spa
