Too little sleep takes a toll
Atlantic Canada experts say many people of all ages not getting enough shut-eye
You can't survive without sleep.
Think of your body like a computer or your phone. At night when it's plugged in, it's recharging its battery, installing updates and backing files up to the cloud.
The body does the same thing, says Suzi Fevens, a certified stress resiliency coach and holistic body health coach in Waterville, N.S., who says most people would improve their health considerably by sleeping just one extra hour a night.
It sounds easy enough, but many things interfere with a good night’s sleep, says Tina Gillingham, a registered respiratory therapist and co-owner of P.E.I. Maritime Sleep Clinic and Respiratory Services. These could include things beyond our control, like shift work, noise near the bedroom, irregular work hours or caring for young children or an unwell family member. Factors may also be health-related, like sleep apnea, restless leg syndrome, insomnia or other sleep disorders, she says.
Regardless, it’s important to think about sleep hygiene.
Ken Leslie, a psychology professor at Acadia University in Wolfville, N.S. who specializes in neuroscience and has taught sleep and dreaming courses, says "sleep hygiene" is a set of practices meant to promote good sleep and encompasses a variety of good habits.
FIND A ROUTINE
Fevens says it's all about establishing a bedtime routine that could be as simple as a cup of chamomile tea, washing your face and brushing your teeth. Doing this every night around the same time establishes a routine the brain will recognize associate with bedtime, prompting relaxation, she says.
It's important to associate your bed with rest and tranquility. Don't use your bed for things like watching TV or doing homework, he says.
"Screen use before bed is indeed a factor that does interfere with falling sleep," says Leslie.
Blue light can inhibit the production of melatonin, which is released by the pineal gland to help induce sleep when it is dark, he explains.
The night feature on smartphones helps reduce the amount of blue light emitted. Even then, the remaining light and mental stimulation can delay sleep onset, he says.
If you like to watch TV before bed, Fevens suggests investing in a pair of inexpensive blue-light-blocking glasses.
And avoid eating large meals late at night.
"If our body is busy digesting a large meal, its focus will be on that task and not on sleeping. Your body needs time to digest the food," Fevens says.
Lying down while digesting can lead to issues like acid reflux, adds Leslie, which can be helped by sleeping on an incline, like with lots of pillows under your head.
Avoid caffeine after 3 p.m., says Julia Ludlow Corcoron, a pediatric sleep consultant with Julia Corcoran Pediatric Sleep Consulting, based in Paradise, N.L.
"We don't want anything in our systems that will keep us awake," she says.
Many people find themselves lying awake and worrying, which stresses them out and leads to insomnia, says Leslie.
"Some people find it helpful to write briefly about their day or to do a bit of planning by making a list for the next day," he says.
Reading something relaxing before bed can help. Some people find listening to meditations as they fall asleep helpful.
DISRUPTED SLEEP
Drinking lots of water, Fevens says, may mean multiple bathroom trips that can disrupt sleep.
"Try to drink the bulk of your water or liquids earlier in the day so that when you go to bed you aren't going to sleep with a full bladder," she suggests.
Don’t use alcohol as a sleep aid, says Leslie. Alcohol has both sedating and alerting properties, and it can become alerting once the sedating effects have worn off, and this can lead to middle-of-thenight insomnia, says Leslie.
If sleep is frequently disrupted, melatonin can be taken safely orally at bedtime or used as a spray as a sleep aid. Whether it is effective, though, depends on the person, adds Jenkins, who also recommends essential oils like lavender, chamomile or rose, either used in a diffuser or by putting a few drops of it on the pillow.
"Be careful of sleeping pills, as they should only be used for short periods of time when needed," says Leslie.
That's because there is a danger of becoming dependent on the pills and then being unable to fall asleep without the drugs.
Some people find smoking cannabis before bed helps them fall asleep, something Leslie says is an active research topic these days.
"There is a lot of variability in response across people and over time with the same person. More research is needed, and for now, I would advise against using cannabis as a sleep aid until more is known about its effects," says Leslie.
Avoid long naps during the day – no longer than 45 minutes if possible – and if feeling sleepy while sitting on the sofa, go to bed rather than drift off on the sofa, says Gillingham.
She also recommends moving as much as possible daily and obtaining or maintaining a healthy weight, as excess weight can cause sleep apnea and worsen the symptoms.
Exercise is important, but the timing is key. Avoid intense exercise late in the evening, Fevens says. Opt instead for early evening workouts or more calming movement later in the evening, like a walk or yoga.
Non-drug sleep aids – like white noise generators, eye masks or earplugs – can all be helpful.
Also, waking up is just as important as going to sleep, as is getting exposure to light in the morning.
"This will help entrain your brain's circadian clock, so you feel alert in the morning and tired at night," says Leslie.
SLEEP AND CHILDREN
It's critically important for children, especially infants, to get adequate sleep, as this is when they do most of their development, says Ludlow Corcoran.
"Consistency is key," she says. "Children as young as three months old begin to recognize a bedtime routine, so sticking with the same process every night lets the child know that sleep is coming, and they begin to relax into it."
When it comes to teens, Leslie says there is evidence that teenagers naturally tend to stay up late and sleep in in the morning. Conversely, as people age, they naturally tend to get up earlier and then fall asleep early. These are natural changes that occur across the lifespan, he says.
LACK OF SLEEP IMPACT
Consequences of not getting enough sleep include premature aging, mental health issues, brain fog, poor decision making, poor motor skills, mood swings, poor overall health and low immunity, says Angie Jenkins, a professional herbalist with Sister Lotus in Wolfville, N.S.
"You are at higher risk of developing Type 2 diabetes, heart disease, heart arrhythmias, an enlarged heart, high blood pressure, polycythemia, depression and anxiety disorders and learning disabilities," adds Gillingham.
Sleep deprivation leads to sleepiness during the day. This can impair thinking and lead to errors in judgment that are on par with alcohol intoxication, says Leslie.
Leslie says there is a larger question: Are we chronically sleep deprived as a society? Some sleep scientists say yes.
“Chronic sleep disruption can lead to depressed mood and irritability and also takes a toll on your health,” says Leslie.
That’s why it’s important to reach for some expert help.
"It is absolutely life-changing when everyone in your house is getting easy, restful sleep," says Ludlow Corcoran. "It relieves the anxiety which tends to surround sleep, especially for parents, it allows the children to get the rest they need, and the whole family can enjoy their time together again."