For this year’s World Sleep Day I had the pleasure of contributing to a panel discussion on sleep, hosted by Gaia Spa at Borringdon Hall. There’s not a single organ system that doesn’t benefit from sleep, and with two thirds of adults across developed nations failing to get the recommended eight hours, we need to improve the narrative around what sleep deficit means in real terms.
Beyond the obvious effects such as physical and mental fatigue, research suggests that routinely sleeping less than six or seven hours diminishes the immune system; doubles the risk of cancer; contributes to the onset of Alzheimer’s and psychiatric disorders; dysregulates blood sugar pushing you towards prediabetes and diabetes; increases appetite leading to poor food choices and weight gain; and contributes to the formation of blocked and brittle coronary arteries.
MRI scans looking an ancient part of our brain called the Amygdala shows greater activity after only one hours less sleep. The Amygdala is heavily involved in our emotional response, including less helpful feelings such as fear and anxiety. We happily normalize toddler’s grizzly demeanor when tired but it appears, we never grow out of it. I know I’m not the best company after a rubbish night!
Mastering a sleep routine is fundamental to self-care. Aim to go to bed at the same time each night and try to get outside in daylight every day. As little as 20 minutes will provide enough natural day light to stimulate the pineal gland to release a hormone called melatonin. Melatonin is needed for good night’s sleep and adequate levels ensures our body clocks in synch.
Avoid technology at least two hours before bedtime as the light delays sleep onset, can suppress melatonin by up to 50% and disrupts restorative REM sleep.
Eating foods rich in tryptophan – the ‘feel good’ amino acid – increases the production of serotonin which acts as a precurser for melatonin. Go for eggs, turkey, salmon, banana and fermented soy and avoid stimulatory foods and drink before bed such as sugar, caffeine, alcohol, dark meats and rich food. These can keep you in a ‘fight or flight’ response and lead to fragmented sleep with suppressed REM.
Sleeping a cool room is important. In preparation for sleep, our bodies core temperature decreases by 2-3 degrees making a hot and stuffy room unconducive to quality sleep.
The panel spoke a lot about magnesium’s role in calming the central nervous system in preparation for sleep. Epsom salt baths before bed enable magnesium to be absorbed trans dermally through the skin and taking a supplement blend that includes magnesium a couple of hours before bed does wonders for sleep routine.
If you find that after adopting a better sleep ritual you’re still struggling, get in touch its likely there’s something getting in the way such as an imbalance in hormones or poor gut function. We need adequate serotonin to sleep and most of it is made in the gut!
