Sleep.... zzZZzzz

By Dr Orly Zuker, Chiropractor
(B.Appl Sci; Comp Med/ Clin Chiro; Masters/ B.Nursing)

With the pace of life becoming faster and with work and the ‘daily grind’ becoming more and more stressful, people are finding less time for relaxation and rest. Our longer work hours and project deadlines often mean that sleep time is compromised, leading to sleep deprivation and its associated side effects. There is no doubt that lack of sleep impairs our ability to function optimally and this is why when we have had a good night sleep we are able to take on the day with energy, stamina and enjoyment. Most people will have on average 7 or 8 hours of sleep each night, but how many hours of sleep do we actually need for health? The answer is not simple and for years sleep experts have not been able to come to a unanimous understanding. However, in general it is recommended that we have at least 8 hours sleep a night, or is it 6 hours, or perhaps 7 hours?… And so the debate about sleep begins. If you do your own self assessment no doubt you will notice that when you have at least 8- 9 hours of sleep each night that you have more energy, a stronger immune system, less difficulty concentrating, better clarity of mind and a greater attention to detail. The amount of sleep that we require varies based on our age, physical circumstance and health status. For example, on a daily basis babies and infants need anywhere up to 16 hours of sleep, teenagers require at least 9-10 hours, adults benefit from a minimum of  8 hours and during the first trimester of pregnancy women often require more sleep than usual. Elderly people or those whom are convalescing may also benefit from more rest and sleep each day.

Sleepiness is dangerous, there is no doubt about that. Vic Roads campaigns ardently promote that a “A 15 min power nap could save your life”. When we are tired and drowsy it is almost impossible to be alert, to drive safely, to be productive at work or at home and to make the best decisions. In our personal lives, when we are lacking energy, our healthy lifestyle is strongly compromised, for example who feels like exercising when they are tired? And who wants to commit the time to prepare and cook a healthy meal? Outside of our homes the greatest danger of inadequate sleep lies in high mental performance jobs such as; industrial production, transport, mechanics, the military and in health care. Some studies have shown that shift workers have altered mood and attitude, acuity imprecision, distorted attention and generalised fatigue. Other studies have concluded that chronic loss of sleep (6 hours or less each night) causes an equivalent of up to 2 nights of total sleep loss and over time leading to a significant reduction in mental performance. Basically, whether it is for the short term or for a prolonged period of time, sleep deprivation is a major problem, with potentially deleterious effects on health, well being and life.

Oxidative stress

We know that sleep is a complicated process that is in no way completely understood. Sleep is essential for healing, repair and growth. During sleep the brain remains active, working to inhibit the release of cortisol (a stress related hormone involved in diabetes), to stimulate the release of most growth hormones and to recharge cellular energy necessary for immunity. For years we have heard that “stress is a killer”, and now the science communities are confirming that stress, in all forms (sleep deprivation, chemical, environmental, emotional and physical stress) generate a process known as oxidative stress. Oxidative stress occurs in cells that are under prolonged stress and is closely related to an increased rate of cellular aging/ premature aging, neurodegenerative disease (depression, alzheimer’s & parkinson’s), heart disease (atherosclerosis), diabetes and various cancers. Every organ is vulnerable to oxidative stress, however the brain is especially at risk as it requires an enormous amount of oxygen for its function and survival. When the brain is effected by oxidative stress, the cerebral cortex is the first part of the brain to display changes. This area of the brain is responsible for; thinking, perceiving, producing and understanding language, determining intelligence, personality, motor function, planning and organization and touch sensation. So, as thousands of people each year turn to Botox, medications and stimulants, perhaps just a few more hours of sleep, less stress, a more active lifestyle and a healthier diet may in fact be a better option for the ‘wellness’ and ‘anti-aging’ campaign.

Sleep Difficulty

If you are a person who is prone to stress or anxiety and you lay in bed at night calculating, planning, thinking or retracing thoughts, instead of sleeping then this information may interest you. From a neurophysiological perspective, sleep is a process of the parasympathetic nervous system, which controls functions such as; rest, relaxation, healing, repair and digestion.

There are 5 different stages of sleep, including Rapid Eye Movement (REM) or stage 5 (where deep sleep takes place). It is during this state of deep sleep where dreaming occurs, as well as healing, repair and growth. Due to life in general, sleep disturbance has unfortunately become extremely prevalent. The cause is often multifaceted, however commonly results from adrenal stress or adrenal dominance. This means that the body is producing and releasing high levels of adrenalin, rather than sleep promoting hormones such as serotonin and melatonin. This may lead to sleep inability (insomnia), a difficulty in falling asleep or an occurrence of regular waking.

A helpful sleep tip is to avoid dietary stimulants such as; caffeine, sugar and energy drinks (when the brain and adrenal glands are ‘stimulated’ and in a stressed state, sleep is almost impossible... Perhaps try drinking water instead, snacking on fruit or nuts instead of sweets and maintain a health diet so that your vitamin B complex levels are appropriate for cellular energy and health. If sleep difficulty persists, consider consulting a naturopath or your preferred health practitioner as there are supplements available that promote calming and which may aid in coping with stress. In your pantry, chamomile tea is helpful. Meditation or yoga classes and regular exercise may also be of assistance. In addition, perhaps an assessment of your nervous system function by a doctor of chiropractic may also help you deal with the cause of your sleep difficulty. Often when spinal alignment and nervous system function are aberrant, stress coping mechanisms may be challenged and overall well being compromised.

Sleep Hygiene

The quality of our sleep is vital in augmenting the benefits of sleep. Of course to achieve restful sleep we must be able to ‘turn off’ and this only possible if we are comfortable. The quality of our sleep is very much determined by the environment for which we are sleeping in. For instance if we have high radiation saturation in the bedroom from electrical appliances such as: phones, televisions, lamps, clocks, radios, chargers, electrical blankets, computers and so on then brain waves may be altered, creating a state of anxiety in the nervous system, rather than rest. In order to reduce radiation exposure when you sleep, consider turning off appliances at the switch. This will also save electricity and reduce the cost of your quarterly bill. But better yet, have all non essentials items such as a televisions and computers in other rooms in your home.

Sleep posture

Sleep posture is also important and may be positively promoted by a supportive ‘orthopaedic’, ‘spinal support’ or ‘spine align’ type of mattress. When choosing a good quality mattress, look for firmer options that have been approved by accredited allied health associations such as the chiropractic, orthopaedic or osteopathic associations. Sleepy’s stores stock a terrific range of supportive mattresses which promote proper spinal alignment when you sleep. Their chiropractic range has been vigorously tested and endorsed by the Chiropractor’s Association of Australia (CAA). These mattresses are extremely comfortable and will last your many years of restful sleep. Try to avoid memory foam mattresses, as these are much to soft and mould to the current posture that your body is carrying, which is of course not optimal if you tend towards poor posture. A mattress with broken springs, body imprints or those that are soft may lead to ‘tossing and turning’, a restless night sleep, back pain or discomfort and overall fatigue.

As with mattresses, appropriately fitting and supportive pillows are essential. A contoured foam pillow that is supporting your neck as you sleep will allow your neck muscles to relax and reduce the likelihood of headaches, neck pain and snoring. Therapeutic Pillows International stock a great range of such pillows that you may talk to your chiropractor or preferred health care practitioner about. It is generally recommended to avoid sleeping on your stomach as this will place stress on the intricate joints in your neck, causing strain and potential musculoskeletal problems. The best sleep positions are on your side or on your back, however if these sleep positions are uncomfortable at first, try placing a small pillow  or rolled up hand towel between your legs (if you are on your side) or under the small of your lower back (if you are on your back).

Sleep in all of its complexity is an enormous topic for which this article only touches the surface. However the information included offers you at least some insight and may act as a motivator in assessing your own sleep environment and lifestyle. In order to revitalise your body each day, try to get to bed an hour earlier then you would usually, perhaps even before 10pm. For your health now and in the future, always do your best to live a healthy lifestyle today. This doesn’t necessarily mean becoming a fitness addict or someone who is obsessed with healthy diet, it just means finding balance. Remember, the key to a healthy lifestyle is balance… Enjoy and good luck on your journey of health.

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