Sleep Well, Live Well: The Link Between Sleep and Health
Sleep isn't just a nightly routine; it's a fundamental pillar of our overall health and wellbeing. By recognizing the impact of sleep on your health, discovering strategies to get better sleep, and knowing when to seek help, you can take control of your sleep and life.
Sleep is often seen as just a routine part of our daily lives, but its importance extends far beyond just rest. Sleep plays a role in all of our bodily processes; it helps maintain a healthy brain and body. It also regulates our hormones and supports our immune system, enhancing our ability to fight off illnesses and prevent future health issues.
Getting quality sleep is important for your everyday wellbeing and long-term health.
When you don't get enough quality sleep, you're at risk of developing both short-term and long-term health problems:
Chronic health conditions: Sleep helps reduce inflammation in the body, which is linked to chronic illnesses such as diabetes, heart disease, and obesity.
Emotional wellbeing: Lack of sleep can lead to mood changes, including anxiety and depression. It can also cause irritability and strain social relationships.
Weakened immune system: Insufficient sleep can put you at higher risk for catching infections like the common cold or flu.
Cognitive impairment: Poor sleep quality can immediately affect your daily functioning, leading to reduced alertness, difficulty focusing, and even falling asleep unexpectedly during the day. This can increase the risk of accidents and mistakes at work.
Getting a restful night's sleep can be challenging. A good night's sleep comes from a combination of both sleep quantity and quality. Many people face sleep deprivation, where they can sleep well but struggle to find the time, while others deal with insomnia, where they have difficulty sleeping even when they have the opportunity.
Whether you're sleep-deprived or an insomniac, improving your sleep involves a multi-faceted approach. Some strategies that might help you get the sleep that you need:
Establish a routine: Follow the same steps each night before bedtime, such as putting on your pajamas and brushing your teeth. Go to bed at the same time every day, even on weekends.
Limit naps: If you need to nap, aim to keep it short. 30 minutes or less is best, and avoid napping late in the day.
Create a restful environment: Keep your or bedroom cool, dark, and quiet. If sounds or light are keeping you awake, consider using earplugs or an eye mask.
Limit screen time:. For at least an hour before bed, unplug from electronic devices; instead, find something that will calm you down, like soft music or light reading.
Actively practice stress management: Practice relaxation techniques such as deep breathing, meditation, or gentle yoga before bed.
Stay active: Regular physical exercise can help you fall asleep faster and enjoy deeper sleep.
Watch your diet: Avoid having late meals, caffeine in foods and drinks, and alcohol before bedtime.
While everyone experiences sleeping problems to varying degrees throughout their lives, sometimes these issues can indicate a more serious underlying condition that requires attention. Chronic sleep disorders, such as sleep apnea and restless leg syndrome, can significantly impact your quality of life and often require medical intervention.
Sleep Apnea
People living with sleep apnea experience disrupted air flow during their sleep. The most common type, obstructive sleep apnea (OSA), occurs when the airways become blocked during sleep. This blockage is often due to factors such as genetics, facial structure, and body weight. Many people with sleep apnea experience loud snoring, choking or gasping upon waking, and daytime tiredness and fatigue. OSA can be diagnosed through a sleep study, and many people manage the condition by using a continuous positive airway pressure (CPAP) device during sleep to keep their airways open.
Restless leg syndrome
Restless leg syndrome (RLS) is a condition that causes an uncontrollable urge to move your legs at night, often accompanied by painful, aching or burning sensations. Various factors can contribute to RLS, including low iron levels, kidney problems, diabetes, and multiple sclerosis.
People living with RLS often find relief by keeping their minds engaged throughout the day, getting plenty of rest, and staying physically active. For those with low iron levels, including pregnant individuals, it's important to address the deficiency by taking iron supplements.
Prioritizing quality sleep is essential for maintaining overall health and wellbeing, as it supports your physical, emotional, and cognitive function, and helps prevent a range of health issues.
It's important to speak with a health care professional about any sleeping problems you're experiencing, especially if you're noticing any of the below symptoms or if you're taking other medications or substances.
An urge to move your legs at night
Unpleasant leg sensations
Snoring, gasping, or pauses in breathing during sleep
