Sleep. Sleep is crucially important, as we all realize, especially when we have been deprived of it, either temporarily or long-term. Inadequate sleep is often the culprit causing a whole host of mental and physical health conditions, including emotional disorders such as anxiety and depression, weight gain, increased risk of Type II diabetes and cardiovascular disease (hypertension, stroke, and heart ailments). Studies indicate lack of sleep affects our immune responses to pathogens and also rises our C-reactive protein, which is an inflammatory marker shown in blood work. The C-reavtive protein can be indicative that our body has some kind of inflammation. With inflammation our body can host various health issues including auto-immune conditions, cardiovascular disease, and cancers to name a few.
A 2011 study published in the European Heart Journal found people who slept fewer than six hours a night were 48% more likely to develop or die from heart disease. According to an April 2012 study published in the journal Science Translational Medicine, irregular sleep can raise blood sugar levels and slow the body’s metabolism, increasing the risk of obesity and diabetes.
Below are sleep recommendations based on age group by the Mayo Clinic.
| Age group | Recommended amount of sleep |
| Infants | 9-10 hours at night, plus 3 or more hours of naps |
| Toddlers | 9-10 hours at night, plus 2-3 hours of naps |
| School-age children | 9-11 hours |
| Adults | 7-8 hours |
There are many triggers for sleepless nights from stress and anxiety to depression, among them weather and temperature; the presence of children and pets; hormones; changes in sleeping and waking schedule; caffeine, alcohol, and side effects of medications; and specific other health conditions. Some of these contributing factors are behavioral, requiring simple lifestyle changes to avoid them, to encourage a sound night’s sleep. Others are not as easy to control and may need additional interventions.
Finding ways to get adequate sleep is important for your health as well as the comfort of those around you! Here’s a top 10 list of ways to improve your sleeping patterns.
1. Maintain a consistent schedule for going to bed at the same time each night and waking at the same time each morning.
2. Avoid electronic devices such as the computer, smart phones, and TV an hour before going to bed and don’t sleep with the TV on.
3. Avoid caffeine after 12pm.
4. Avoid sugar before bedtime.
5. Do not consume alcohol within 3 hours before bed time.
6. Take time to wind down before bed. Find a meditation to ease the thoughts and the stress from the day or find non-related work material to read for 30 minutes before bed.
7. Prepare a cup of hot tea before bedtime (decaffeinated). Chamomile and peppermint are great choices.
Feeling inspired? A more complex tea recipe includes: chamomile, peppermint, hops, catnip, yarrow, and skullcap
8. Keep pen and paper next to the bed if you have a racing mind to write down thoughts and things you feel you need to remember so that you can relax and get some ZZZs.
9. Find time to exercise during the day. But avoid exercising 3 hours before going to bed.
10. Acupuncture and bodywork can help balance the body, decrease stress, and help relax the mind and body.
Practice good habits and then when you close your eyes, the beautiful, necessary healing powers of sleep will fill your mind!
– Christina Morris is the founder of Element Natural Healing Arts, acupuncturist, herbalist, Maya abdominal practitioner, and reflexologist. “The articles that I write are to educate and provide a further understanding of Traditional Chinese Medicine. Traditional Chinese Medicine can aid in the treatment of a variety of health conditions and work well in complimenting other medical approaches.”