Besides drinking enough water, sleep is one of our most basic needs to survive. And yet, we cannot seem to get enough sleep.
Poor sleep hygiene includes inadequate sleep duration and poor sleep quality. Many of us have sleep disorders too (like insomnia or sleep apnea) that wreaks havoc on circadian cycles and how much time we’re able to remain in R.E.M. (or the Rapid Eye Movement Stage). The average American adult doesn’t get the recommended 7 to 8 hours each day, (or night); and, especially if they have a job that requires late evenings or shiftwork.
Deficient sleep is associated with increased risks of diabetes, heart disease including high blood pressure, anxiety and depression as well as obesity. Researchers demonstrated through experimental studies that not getting proper or enough sleep changes the way we handle sugar and alters our appetite (through poor hormone regulation), which makes us feel less satisfied with the foods we eat; but when we do eat them, turns our reward and pleasure centers on high – in response to eating; thus, the overeating pattern deepens and continues.
Less sleep equals more calories. And we’re too tired to move our bodies. So we cannot achieve energy balance through physical activity. The pandemic surely disrupted and shortened sleep in several ways, including altered usual bedtimes (like going to bed later to watch a favorite show!), increased screen time and intensified anxiety and stress levels. All the ‘stuff’ that keeps us up at night!
We can definitely overcome some of this disruption by maintaining good sleep hygiene practices, such as setting a consistent sleep/wake routine and extending sleep duration. For example, it can help to set your bedtime routine back one-half hour earlier – to get you on your way to dreamland. Another tip is to avoid or reduce blue light exposure from screen use (by changing your iPhone setting or using blue light blocking glasses or software) around bedtime. Or place your iPhone on silent or in a totally different area from your bed.
Want a deeper dive? Check out Chapter 12: The Weight of Proper Nutrition of ‘Rise Above: A Playbook On How-To Keep Energy Flowing.’
Photo by Cris Saur on Unsplash
Dr. Jaime L. Pula is the author of her newly released book titled, ‘Rise Above: A Playbook On How-To Keep Energy Flowing.’ She can be reached at jpula@artofhealthsciences.life. And she enjoys connecting on LI at: www.linkedin.com/in/drjaimelpula001/.