It's something we take for granted until it's not happening - I am talking about a good night's sleep! With our current status of lockdown, the stress of the unknown, (also, daylight savings finishes this Sunday, 5th April), it's not surprising many of us are having restless nights. To help you get some sleep, editor Trudi Brewer asks the advice of a leading wellness expert, naturopath Jane Cronin from Clinicians.
Image Instagram
“Apart from travel and shift work, the biggest disruptors of sleep seem to be stress and times of hormone change such as menopause and in pregnancy.”
So, how much sleep do we need to function well?
It can vary from person to person, but the average amount of sleep required is around seven to nine hours for an adult. For a person that sleeps well, having a couple of days of poor sleep can be enough to throw you. Other people who have chronically bad sleep patterns get used to functioning on less sleep, but are they working at their best?
How common is sleep deprivation?
Sleep is a big problem for many people, and it's a concern they consult naturopaths about regularly. To give you an indication, it's one of the most significant categories for health products. A survey by Southern Cross Healthcare in 2015 revealed a quarter of New Zealander’s claimed to feel fatigued every day. Most people tend to have issues at some time or another. Apart from travel and shift work, the biggest disruptors of sleep seem to be stress and times of hormone change such as menopause and in pregnancy.
“Device light disrupts that melatonin production, which helps us get to sleep and maintain healthy sleep patterns.”
How can stress affect your sleep?
In my practice, I've found stress is a common reason for poor sleep. I always ask: Are you tired all day and have dragged yourself around, maybe even fell asleep on the couch, but when you get to bed, you suddenly feel wide awake? Alternatively, you may get to sleep fine, but then find yourself wide awake at three am and struggle to get back to sleep. It's common for both men and women who have busy lives and lots on the minds, and for women in menopause to have interrupted sleep. The reason is the fault of the hormone cortisol. Usually, we have a surge of this in the morning to wake us up and feel alert. However, when we are stressed, cortisol levels can become imbalanced, and that surge happens before bed or in the middle of the night.
Why does looking at our devices at night affect our sleep?
Blue light is emitted from our devices and mimics sunlight in our brains. Our sleep chemical melatonin, created in the brain, responds to darkness; that is a sign that it is bedtime. Device light disrupts that melatonin production, which helps us get to sleep and maintain healthy sleep patterns. Also, if you are looking at devices, you are not relaxing your brain and switching off for rest time.
Why is sleep so important for our bodies and skin?
The body needs sleep time to make essential repairs. While our brain rests, we process all the information we gathered in the day and ditch it or file it. It's the time when brain cell repair is carried out, and brain waste chemicals clear away. We also make growth hormones that instigate repairs to all of our body, including our skin. It’s also an opportunity to produce hormones like ghrelin and leptin, used for regulating feelings of hunger and fullness - this is often why poor sleepers can end up with weight issues.
What can you do to ensure you get a great night's sleep?
There are a few dos and don'ts that can help. If you struggle to sleep, avoid caffeine after midday, this includes coffee, green tea, and energy drinks. Alcohol often helps people get to sleep but is stimulating and can wake you in the night; I suggest avoiding alcohol during the week when you have to get up for work. If you're stressed, there are plenty of herbs that can help support and balance this. Known as adaptogens, they help the body adapt to stress; some examples are Withania, ginseng, Rhodiola, and bacopa. Magnesium is often lost when we are stressed and is essential to support continuous deep sleep and muscle relaxation. There are also many herbs to promote relaxation for getting to sleep, such as passionflower, lemon balm, Ziziphus, skullcap, and lime flower. Finally, it's essential to make sure you eat plenty of protein as amino acids are needed to produce sleep hormones.