Get your Zs: The Importance of Sleep Health
We spend about one-third of our lives asleep, and yet the importance of sleep for overall health and wellbeing is often overlooked.
Sleep is a crucial component of our daily routine that allows our bodies and minds to rest, recover, and rejuvenate. It plays a vital role in various aspects of our health, including mental health, immune function, and chronic disease prevention. However, many people struggle with sleep disturbances, such as insomnia or sleep apnea, which can negatively impact their quality of life. In this blog post, we will explore the importance of sleep health and provide tips for improving sleep hygiene, creating a relaxing bedtime routine, managing common sleep disorders, and when to check in with a healthcare provider.
Sleep Hygiene: More than Flossing Before Bed
Sleep hygiene refers to the habits and practices that promote good sleep quality. Following healthy sleep hygiene practices can help you establish a consistent sleep routine and improve your overall sleep health. Here are some tips for better sleep hygiene:
- Stick to a consistent sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock and improves the quality of your sleep.
- Create a comfortable sleep environment. Make sure your bedroom is conducive to sleep. Keep the room cool, dark, and quiet. Invest in a comfortable mattress and pillows that support your body and sleep position.
- Limit exposure to screens before bedtime. The blue light emitted by screens can disrupt your sleep-wake cycle. Avoid using electronic devices, such as smartphones, tablets, and computers, for at least an hour before bedtime.
- Practice relaxation techniques. Engage in calming activities before bedtime, such as reading, listening to soothing music, or practicing relaxation techniques, such as deep breathing or meditation. These activities can help relax your mind and body, making it easier to fall asleep.
- Avoid stimulants close to bedtime. Limit your consumption of caffeine, nicotine, and alcohol, especially in the evening. These substances can disrupt your sleep patterns and affect the quality of your sleep.
Bedtime Routines Aren’t Just for Kids
Creating a relaxing bedtime routine can also significantly impact your sleep quality. Establishing a calming routine signals to your body that it’s time to wind down and prepares you for sleep.
Developing a bedtime ritual, such as taking a warm bath, listening to soft music, or practicing gentle stretches, can help cue your body towards sleep. Consistency is key, so try to do these activities at the same time every night. If possible, it’s also helpful to create a sleep-friendly environment and make your bedroom a sleep sanctuary. Keep it clean, clutter-free, and comfortable. Consider using blackout curtains or a white noise machine to create a conducive sleep environment. These tactics can help ease common sleep problems.
Sleep and Women’s Health
How does sleep differ between men and women? The variations start early in life, with women often reporting poorer sleep quality and higher risk for insomnia compared to men. Many factors can affect a woman’s sleep, including reproductive hormones, stress, depression, aging, and life transitions.
The menstrual cycle also impacts sleep, and women often experience changes in circadian rhythms and sleep architecture related to their hormone cycle. Women with severe PMS may also experience disturbing dreams, sleepiness, fatigue, and decreased alertness during this time, but even women that don’t have significant period-related issues often report poorer sleep quality and more sleep disturbance during the premenstrual week.
It may be obvious but it’s important to state that pregnancy also causes sleep issues and they tend to increase in frequency and duration as pregnancy progresses. After childbirth, hormonal changes and unpredictable sleep patterns of the newborn can further disrupt sleep during the early postpartum period.
Perimenopause and menopause can bring significant changes to a woman’s sleep. According to the National Sleep Foundation, approximately 61% of menopausal women have sleep problems due to symptoms like hot flashes and night sweats. Insomnia is also a common complaint among perimenopausal women, who are particularly susceptible to developing insomnia disorder during reproductive hormonal changes.
Insomnia
Insomnia is a common sleep disorder characterized by difficulty falling asleep, staying asleep, or waking up too early and not being able to go back to sleep. It can be acute, lasting for a short period of time, or chronic, lasting for months or even years. Insomnia can be caused by various factors, including stress, anxiety, depression, medical conditions, medications, caffeine intake, and poor sleep hygiene.
The relationship between insomnia and mental health is bidirectional. Insomnia can exacerbate mental health conditions such as anxiety and depression, and vice versa. Lack of quality sleep can affect mood, cognitive function, and overall well-being, making it important to address insomnia promptly to prevent further complications.
Sleep Apnea
Sleep apnea is a sleep disorder in which a person’s breathing is repeatedly interrupted during sleep. There are three main types of sleep apnea: obstructive sleep apnea (OSA), central sleep apnea (CSA), and complex sleep apnea syndrome (CSAS), which is a combination of OSA and CSA. OSA is the most common type of sleep apnea and occurs when the muscles in the back of the throat fail to keep the airway open, leading to pauses in breathing that can last from a few seconds to minutes. CSAS, on the other hand, is caused by a failure of the brain to transmit proper signals to the muscles that control breathing.
Sleep apnea has been linked to several health issues, including cardiovascular disease, high blood pressure, stroke, type 2 diabetes, and obesity. The repeated interruptions in breathing during sleep can cause stress on the cardiovascular system, leading to long-term health consequences. Additionally, sleep apnea can disrupt the quality of sleep, leading to daytime sleepiness, decreased cognitive function, and impaired quality of life.
Unwanted Nighttime Movement
Restless Legs Syndrome (RLS) and Periodic Limb Movement Disorder (PLMD) are two common sleep disorders that involve involuntary movements during sleep. RLS is characterized by an uncomfortable sensation in the legs, usually in the evening or at night, that results in an irresistible urge to move the legs. This can disrupt sleep and lead to daytime sleepiness and fatigue. PLMD, on the other hand, involves repetitive and involuntary limb movements during sleep, which can also disrupt sleep and affect overall quality of life.
Mental Health and Sleep
The relationship between sleep and mental health is bidirectional, meaning that sleep can affect mental health, and vice versa. Lack of quality sleep can contribute to the development or exacerbation of mental health conditions such as anxiety, depression, and mood disorders. Sleep disturbances, such as insomnia or sleep apnea, can disrupt the normal functioning of neurotransmitters and hormones in the brain, leading to imbalances that can impact mood regulation, cognitive function, and emotional well-being.
On the other hand, mental health conditions can also disrupt sleep patterns. Anxiety and depression can cause racing thoughts, restlessness, and difficulty falling asleep or staying asleep. Sleep deprivation resulting from mental health conditions can further exacerbate the symptoms and create a vicious cycle, negatively impacting overall health and well-being.
Importance of Sleep for a Strong Immune System
Sleep plays a crucial role in our immune function, which is our body’s defense against infections and diseases. During sleep, our body goes through various restorative processes that help support the immune system. Sleep is necessary for the production of cytokines, which are proteins that help regulate the immune response and fight off infections.
Lack of sleep or poor sleep quality can weaken the immune system, making us more susceptible to infections and diseases. Studies have shown that chronic sleep deprivation can impair immune function and increase the risk of developing respiratory infections, such as the common cold and flu, as well as other chronic health conditions, including cardiovascular disease, diabetes, and obesity.
Chronic Disease and Sleep
Quality sleep is also linked to the prevention of chronic diseases. Chronic sleep disturbances, such as sleep apnea, have been associated with an increased risk of developing conditions such as cardiovascular disease, type 2 diabetes, and obesity. Poor sleep can disrupt metabolic processes, increase inflammation, and impair insulin sensitivity, all of which can contribute to the development of chronic diseases.
On the other hand, prioritizing healthy sleep habits can serve as a protective factor against chronic diseases. Establishing regular sleep patterns, creating a comfortable sleep environment, and practicing good sleep hygiene can contribute to better sleep quality and reduce the risk of developing chronic health conditions.
When to Get Professional Support
If you are experiencing persistent sleep issues that are affecting your daily life and overall health, that’s when it’s important to seek help. There are treatments available if you’ve been having difficulty falling asleep, staying asleep, or waking up too early for an extended period of time. Snoring loudly, gasping or choking during sleep, or experiencing excessive daytime sleepiness and fatigue may indicate sleep apnea unwanted nighttime movement which can be further diagnosed through a sleep study.
If you are struggling with anxiety, depression, or other mood disorders that are impacting your sleep, it’s crucial to seek evaluation from a healthcare provider. They can assess your mental health, provide appropriate treatments, and develop a holistic plan to improve both your mental health and sleep quality.
Remember, restful sleep is crucial for overall health and well-being. If you are experiencing sleep issues, do not hesitate to seek professional help from a healthcare provider to address the underlying causes and find solutions for better sleep and improved overall health.
About Hello Alpha
Hello Alpha is the only nationwide virtual primary care platform specializing in women’s health. While we treat all genders, Alpha focuses on women of all ages, delivering whole person care optimized for their unique behavioral and physical needs.
If you’re interested in support for sleep health or mental health, you can start a visit with Hello Alpha at any time. Our dedicated providers can help you get holistic, personalized care throughout your healthcare journey.
PLEASE NOTE: THIS BLOG DOES NOT PROVIDE MEDICAL ADVICE.
The information, including but not limited to, test, graphics, imagines and other material contained on this website are for informational/educational purposes only. No material on this site is intended to substitute for professional medical advice, diagnosis or treatment. A patient-client relationship will only be formed after you enter into a written agreement with an Alpha provider. Always consult a professional in the area for your particular needs before undertaking any new healthcare regimen.
Sources:
https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html
https://www.cdc.gov/sleep/resources.html
https://pubmed.ncbi.nlm.nih.gov/25688329/
https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379
