Dr. Danica Newbold B. HSci. (Chiro), M.ClinChiro, Ad.Dip Myo, Certified Cox ® Flexion – Distraction Practitioner.
We all know that sleep is good for us but rarely do we make it a priority. Poor or lost sleep might be manageable for a few days, but what happens to our bodies with long- term sleep deprivation? Below are some examples of possible health complications associated with poor sleep.
- Increased risk of type 2 diabetes – According to a 2011 article published in the Cleveland Clinic Journal of Medicine, sleep deprivation may be associated with insulin resistance and type 2 diabetes (DMT2)1. This study indicated that women who sleep less than 5 hours per night are more likely to develop diabetic symptoms than women who sleep 7 to 8 hours per night.
- Elevated blood pressure – This is considered even more dangerous to those who already have high blood pressure. During a deep sleep cycle, our heart rate and blood pressure decrease and without adequate sleep, our bodies are not given enough time to rest.
- Increased risk of cardiovascular problems – Massachusetts General Hospital recently published an article (2019) discussing the risks of cardiovascular disease in sleep-deprived individuals. It had been discovered that “sleep helps regulate the production in the bone marrow of inflammatory cells and the health of the blood vessels and that, conversely, sleep disruption breaks down the control of inflammatory cell production, leading to more inflammation and more heart disease2”. Atherosclerosis or arterial plaques are usually broken down by the inflammatory cells produced in the bone marrow and without proper sleep modulation, thickening or narrowing of the important cardiac blood vessels can lead to serious cardiovascular problems.
The good news is that it’s not too late to make sure you are getting an adequate amount of sleep. As reported by the National Sleep Foundation (www.sleepfoundation.org), an adult (aged 26 – 64) should be sleeping between 7 – 9 hours per night for optimal health benefits. To pave the way for better sleep, follow these simple yet effective healthy sleep tips:
- Stick to a sleep schedule, even on weekends, rising at the same time each day.
- Practice a relaxing bedtime ritual, this may include taking a warm bath or shower, reading a book, or even doing some meditation.
- Exercise daily – this could be as simple as going for a walk.
- Evaluate your bedroom to ensure ideal temperature, sound and light.
- Sleep on a comfortable and supportive mattress and pillow.
- Beware hidden sleep stealers, like alcohol and caffeine.
- Turn off electronic devices well before bed- this includes your mobile phone.
REFERENCES:
- Touma, C. and Pannain, S. (2001). Does lack of sleep cause diabetes? Several lines of evidence indicate that chronic lack of sleep may contribute to the risk of type 2 diabetes mellitus. Cleveland Clinic Journal of Medicine, 78, 549-558
- McAlpine CS, Kiss MG, Rattik S, He S, Vassalli A, Valet C, Anzai A, Chan CT, Mindur JE, Kahles F, Poller WC, Frodermann V, Fenn AM, Gregory AF, Halle L, Iwamoto Y, Hoyer FF, Binder CJ, Libby P, Tafti M, Scammell TE, Nahrendorf M, Swirski FK. Sleep modulates haematopoiesis and protects against atherosclerosis. Nature, 2019 DOI: 10.1038/s41586-019-0948