This week, we want to discuss tips, and habit tweaks that help to promote healthy sleep. As always, check out this week's fall-themed recipes and current office happenings including information about ONCOblot laboratories. ONCOblot offers a single blood test to identify +25 forms of cancer as well as the tissue of origin.
Sleep is incredibly important for body restoration. In adults, muscle growth, protein synthesis, tissue and cell repair all occur during sleep. Hormone production and brain development occur during sleep in infants and children.
One under-presented restorative function of sleep has to do with a neurotransmitter called adenosine. While we’re awake, our neurons fire and cells power us through the day, this process produces adenosine. It builds up throughout the day, leading to a decrease in dopamine. Dopamine helps to keep us alert and focused. So as adenosine levels increase, circulating dopamine levels decrease. This results in you getting sleepy at nighttime. While we sleep, we clear adenosine from the body and start fresh in the morning feeling alert. The more sleep you get, the lower the level of adenosine, and the more alert you’ll feel in the morning. Cool, right?
The number of hours you should sleep depends on your age, gender, lifestyle, current health, and simply how you feel after a night of sleep. It’s different for everyone, but usually between 7 to 9 hours is what adults should shoot for. The best way to judge if you are getting enough sleep is to pay attention to your energy level throughout the day. If you are sleeping enough and still feel tired or lethargic throughout the day, it's time to look at your diet or adrenal function.
When it comes to the timing of your night-time snooze, the most restorative window is typically between 11pm and 7am because your circadian rhythm is likely at its lowest point. Your circadian rhythm is influenced by your environment ie: light and dark levels throughout the day. Circadian rhythm controls many of the physical, mental, and behavioral changes that you experience in a 24-hour cycle, including your sleep pattern. Paying attention to your circadian rhythm and going to sleep when you feel drowsy will help you to drop into deep, restorative sleep more rapidly.
In order to properly resolve your insomnia, you need to become a sleep detective. Emotional issues such as stress, anxiety, and depression cause about half of all insomnia cases. But your daytime habits, bedtime routine, and physical health can also play a major role. Insomnia can last for a few days or can become a chronic problem with an underlying psychological or medical issue.
If you struggle with chronic insomnia, speak with Dr P at you next appointment. There may be an underlying cause that needs to be addressed.
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