I wrote the following words for an article a while back. Having read something again yesterday about the importance of sleep to health, I thought it worth putting out again. I have added a bit more regarding the possible protective role it plays in breast cancer.
Good quality sleep is so important. Ideally we should get eight hours a night. With families to look after and demanding jobs or even a thriving social life, we often do not get that peaceful night’s sleep that we should. Sleep plays a big role in your physical health and mental health. For example, sleep is involved in healing and repairing your body and supporting good brain function. In children and teenagers, sleep also helps support growth and development so perhaps we shouldn’t be too hard on our teenagers when we have trouble getting them out of bed! Lack of sleep can impact on us in many ways and even cause harm over time; deficiency can raise your risk of some chronic health conditions such as diabetes and heart disease, and can also affect how well you think, react, work, learn and get along with others. It can affect our safety too; if we are tired when performing important tasks such as driving or operating machinery we can be prone to accidents. Children who lack sleep may struggle with school work and examinations.
Sleep helps your brain work properly. While you are sleeping, your brain is preparing for the next day; it is forming new pathways to help you learn and take in information. It may be that sleep deficiency alters activity in some parts of the brain , so if you are sleep deficient you may have trouble making decisions or controlling your emotions and behaviour. It will also play a part in anxiety and depression.
Sleep is important in regulating the hormones in your body such as insulin which controls your blood sugar, and important growth hormones in children. Another interesting point is that lack of sleep makes you hungry, so if you battle with your weight and controlling your eating it may be worth thinking about a few early nights!
Melatonin and sleep
The pattern of waking up naturally when it is light and sleeping at night when it is dark is a natural part of human life. A key factor in how we sleep is regulated by exposure to light or darkness. You may say this is obvious, but in modern times we do not really sleep in the way our ancestors did or indeed as animals do. Melatonin is a natural and beneficial hormone produced by the pineal gland in your brain. During the day this gland is inactive. When the sun goes down and darkness occurs, the pineal gland starts to function and releases melatonin. This has the effect of naturally slowing the body down and preparing us for sleep. When we sleep melatonin levels stay elevated in the body and then fall again with the light of the new day. So we see that light affects how much melatonin the body produces. During the shorter days of winter, your body may produce melatonin either earlier or later in the day than usual and this change can have an effect on mood, often called seasonal affective disorder (SAD).
Most of us know that the hormone melatonin helps regulate our sleep. But it also seems to play another role – suppressing cancer growth. Think of melatonin as helping to put cancer cells to sleep at night. Various studies have shown that women who interrupt their melatonin production by working night shifts appear to be at increased risk. Even living on a brightly-lit street may increase risk. Therefore, it’s probably best to sleep in a room with heavy curtains or black-out blinds and no lights. There is also something else you can do! Yes, eat more vegetables. Higher vegetable intake seems to increase levels of melatonin.
All appliances should be switched off and try not to have a television in the room! Leave your mobile out of immediate range too! (It can be done!) All electronic devices can interfere with your sleep. One thing I try and do (and often find it hard to stick to) is to have a ‘wind down’ spell after 8pm. This means staying away from the computer and leaving unfinished work until the next day. Most emails can wait until the morning! Also, I try to avoid listening to late night news so that I don’t go to bed feeling troubled.
In the dark night hours, there is nothing much worse than laying awake tossing and turning. Every minor problem and worry about tomorrow becomes magnified and before you know it you have a whole list of possible bad scenarios bubbling up in your mind. The best thing to do in this situation is to get up. Instead of staying in bed worrying about how many hours sleep you will be missing and fearing you will be a wreck the next day, go and make a warm drink and try and clear your mind with some calm thoughts. Do something else for thirty minutes until you feel really tired. Just be sure it’s not something too stimulating or involving bright light.
When laying in bed, try relaxing all the muscles in your body from head to toe. This is called Progressive Muscle Relaxation and is a good way of winding down when you get into bed at night. Once you are laying quietly, work through your muscle groups from head to toe. Start with your face: lift your eyebrows and wrinkle the forehead, then close your eyes tightly before opening them and relaxing. Tense your lips, cheeks, and jaw muscles by grimacing, then feel the serenity come over you as you relax all your facial muscles. Work down through the body, tensing and then relaxing the shoulders and arms, the chest and abdomen, (breathing deeply and exhaling as you relax), the back muscles, hips and buttocks, and lastly, the legs and feet. After you have systematically tightened and relaxed all the muscle groups in your body, you should feel more relaxed and calm. You may even fall asleep half way through!
I love to listen to soothing music at night. It’s great for helping you drift off. There are many relaxation CD’s available online or you can listen via youtube.com. Also, there is now a brilliant App called Calm which you can download and listen to some brilliant bedtime stories! I challenge you to stay awake and listen til the end!
Sleep is very important in helping put away the thoughts from yesterday; with good restful sleep the brain can organise and sort the good thoughts from the bad and do away with ‘mind chatter’ so you can awake refreshed and ready to face a new day with new mental awareness. During the day and often the evening too, especially this time of the year, I have a Himalayan salt lamp plugged in. I have read various reports about their possible health benefits, such as cleansing the air, helping to reduce allergies, increasing energy levels, helping with sleep, treating Seasonal Affective Disorder, and producing an environmentally friendly light source. Whatever their benefits, I do know they certainly lighten up any room with their friendly warm glow and seem to freshen the air too. You can place them on a desk, in your living room, next to the bed or anywhere you choose.
When you are awake at night and feel the darkness closing in, remember that everything will feel better in the morning. Ok not everything perhaps, especially if you have any ongoing troubles, but you will be able to put things more into perspective when you are up and about, have opened the curtains, and chased away the night. And if you do lay awake worrying, remember also, that there is nothing at all you can do about anything in the night time hours, so you may as well get to sleep and think about it again another time!
‘As the sun sets, fold away your cares of the day and leave them outside your door. Then, wait to glimpse the moon and stars and know the Universe is wiser then we can ever be’.