10 ways to improve sleep quality!

The list of daily duties is long and you probably glance at your watch in panic. There’s always something that needs to be done, right?

Let me tell you a secret… Get a lot of sleep and you’ll be able to do even more, and your work will be more effective!

Sounds absurd? It certainly does to overworked employees and parents!

In this case being aware of what’s good for our body is crucial!

Therefore, you should try to spend the day doing constructive work and devote the night to sufficient regeneration (if possible…:))!

It is during the night that numerous processes necessary for proper functioning of our bodies take place. What happens to our body when we’re fast asleep?

• Deep sleep slows down your metabolism. It lowers blood pressure, reduces cerebral circulation and respiratory rate, and slows down heart rate. The functioning of most organs is visibly slower including a decrease in brain activity.
• Our body begins to regenerate. Millions of cells are replaced or fixed every day, a lot of transmitter substances, essential for proper functioning of nervous system,  are synthesized.
• Sleep influences our memory. Unnecessary information gathered over the course of the day is deleted while important data is preserved.
• Sleep helps maintain hormonal balance. Various hormones that influence our metabolism are subject to circadian regulation. The right amount of sleep provides proper action of cortisol, sex hormones, leptin, and ghrelin. Chronic sleep disorders may lower fertility and increase obesity.

Some more insight into the culprits – the hormones

Imbalance in hormone secretion hugely affects metabolism. What are the first possible symptoms of metabolism disorders? At first we observe smaller changes such as: losing hair, chronic fatigue, lack of concentration or decrease in libido. Regardless of exercise and diet we cannot lose weight… Our body has no power to fight against diseases and we catch infections more often. However, you can change it, be full of energy, inspire optimism and have power to act every day. Take care of your hormones! Sleep is a crucial factor in balancing your hormones.

• THYROID – If it doesn’t work properly, you feel chronic fatigue and lack motivation. Moreover, in case of hypothyroidism it is very difficult to lose weight, which also badly affects our health. You may feel constant tiredness, exhaustion and chill which doesn’t motivate you to leave the bed…
• MELATONIN – Melatonin secretion disorders are likely to disrupt your sleep and affect its quality. The secretion usually starts in the evening hours, at about 8pm – 9pm and for this reason it would be best to go to bed at his time.

• OESTROGEN, PROGESTERONE AND TESTOSTERONE – Disrupted metabolism of these hormones causes obesity, diabetes, heart and fertility problems.

• CORTISOL (stress hormone) – Lack of sleep leads to increased cortisol secretion and acts like chronic stress. This disturbs the level of glucose, causes fat deposition and eventually obesity.

• LEPTIN (satiety hormone) – Leptin concentration is highest from midnight till 2am. When the level is too low it causes metabolism disorders, the feeling of hunger and weight gain.

• GHRELIN (hunger hormone) – lack of sleep increases the level of ghrelin which leads to appetite stimulation, bad energy balance and disrupts growth hormone secretion.

Disrupted hormonal balance may cause dizziness, strain, concentration problems and unsatisfiable hunger, and it’s all just the beginning of very serious diseases.

How to get a good and healthy night’s sleep?

1. Sleep at least 8 hours a day.
2. Try to go to bed and wake up at regular hours.
3. Be more active during the day rather than in the evening – slow down as early as about 6pm-7pm.
4. In the evening avoid caffeine, nicotine (preferably always), alcohol and overeating.
5. Take away your TV and computer from your bedroom, switch off your phone.
6. Cover all LEDs (e.g. in the light switch)
7. Never fall asleep with the phone under your pillow.
8. Use cotton bedding and change it frequently.
9. Your bedroom windows should be covered with blinds or curtains.
10. Try to relax and calm down before going to bed, drink some lemon balm tea and read a book instead of Facebook 🙂

Sleep well!

As a sportsperson I have known for years the value of healthy and good sleep as the condition for proper regeneration! My new role as a mom makes every minute of sleep even more important than ever 🙂

SLEEP TIGHT!

Sources:

1. Van Cauter E, Tasali E. Endocrine physiology in relation sleep and sleep disturbances. In: Kryger MH, Roth T, Dement WC, eds. Principles and practice of sleep disorders. 5th ed. Philadelphia: Elsevier and Saunders; 2011:291-311.
2. Mansukhani MP, Wang S, Somers VK. Sleep, death, and the heart. Am J Physiol Heart Circ Physiol; 2015;309:H739–H749.