Sleep Peacefully: Let Go Of Toxic People

Don't lose sleep over someone is a common phrase used to advise someone not to worry excessively about a person, to the point of losing sleep. While it is natural to experience stress and anxiety about relationships or personal issues, losing sleep suggests that the worry has become overwhelming and may be affecting one's health. Sleep deprivation can have serious consequences on both physical and mental health, and it is important to address the underlying causes and find healthy coping mechanisms.

Understand that losing sleep can be deadly

Sleep is a critical component of our overall health and well-being. It is a time when our body repairs and restores itself, and when our brain processes and consolidates the day's memories. Getting a good night's sleep is essential for our physical and mental health, and losing sleep can have serious consequences.

The effects of sleep deprivation on the body are far-reaching and can be deadly. Sleep plays a critical role in regulating our weight by controlling the hormones that affect our appetite. Lack of sleep has been linked to an increase in hunger and appetite and a higher risk of obesity. Sleep deprivation also disrupts the body's ability to regulate blood sugar and can lead to insulin resistance, increasing the risk of type 2 diabetes.

Our cardiovascular health is also impacted by sleep loss. Studies have shown that insomnia is linked to an increased risk of heart attack and stroke. Sleep apnea, a respiratory problem that interrupts sleep, is associated with low testosterone levels in men, which can further impact health and well-being.

The central nervous system, which is our body's main information highway, is also affected by sleep deprivation. Chronic insomnia can disrupt the way our body sends and processes information, leading to impaired concentration, learning, and coordination. Sleep loss can also cause hallucinations and trigger mania in people with bipolar disorder.

Additionally, sleep is crucial for a well-functioning immune system. During sleep, our immune system produces protective substances like antibodies and cytokines, which help fight off bacteria and viruses. Sleep deprivation weakens our immune system, making us more susceptible to illness and increasing our recovery time.

The impact of sleep loss goes beyond physical health. It can also affect our mental abilities and emotional state, compromising decision-making processes and creativity. Sleep-deprived individuals may experience mood swings, impatience, and increased tension. Sleep loss can also contribute to the symptoms of depression and anxiety, and insomnia is often one of the first symptoms of these mental health disorders.

In conclusion, losing sleep can have serious and deadly consequences for our health and well-being. It is essential to prioritize sleep and practice good sleep hygiene to ensure we are obtaining sufficient hours of restful sleep each night. By recognizing the importance of sleep and making necessary changes, we can improve our health and reduce the risk of the harmful effects of sleep deprivation.

Ditch digital devices before bed

It's time to ditch the phone before bed. Spending all day feeding your brain information means that when it's time to switch off, your phone should be put away too. Studies have shown that using your phone before bed is harmful to your health and sleep quality. Here are some reasons why you should ditch digital devices before bed:

Blue Light Exposure

The blue light emitted by electronic devices such as smartphones and laptops can disrupt your sleep-wake cycle. Blue light restrains the production of melatonin, the hormone that controls your sleep-wake cycle. This makes it harder to fall asleep and wake up the next day. Exposure to blue light can also cause damage to your retinas.

Increased Alertness at Night

Engaging with your phone before bed can make it difficult to relax and fall asleep. Scrolling through social media, responding to emails, or reading upsetting content can trigger emotional responses, increase mental arousal, and delay sleep. Even if it's not upsetting, keeping your mind active by scrolling can trick your brain into thinking it needs to stay awake.

Compromised Alertness the Next Morning

Staying up late using your phone means losing out on valuable sleep. This will leave you feeling more tired and less alert the next day. Late-night scrolling can make you less efficient and lead to chronic sleep deficiency.

Reduced REM Sleep

Text alerts, game notifications, and email buzzes can interrupt your deep sleep, even if you're not actively using your phone. This can reduce the amount of REM sleep you get, which is crucial for cognitive performance and overall well-being.

Tips for Ditching Digital Devices:

• Stop using electronic devices 30 minutes to an hour before bed.
• Put your phone away in another room to charge overnight.
• Set your phone to "do not disturb" or "night mode" to minimize distractions.
• Engage in calming activities such as reading, practicing relaxation techniques, or taking a warm bath.
• Keep your bedroom free from electronic devices.

Keep a sleep-wake schedule

Keeping a sleep-wake schedule is one of the most important aspects of improving your overall sleep quality. Here are some tips to help you maintain a consistent sleep-wake schedule:

Choose a bedtime and wake-up time

Select a bedtime and wake-up time that allows you to get at least seven hours of sleep. Stick to these times every day, even on weekends or days off. Try to avoid staying up or sleeping in for more than one to two hours past your chosen bedtime and wake-up time. Maintaining a consistent sleep-wake schedule will help reset your internal clock and make it easier to fall asleep and wake up.

Plan your exposure to light

Your brain associates light with wakefulness and darkness with sleepiness. When exposed to light, your brain stops producing melatonin, the sleep hormone, making you feel awake and alert. Conversely, darkness signals your brain to produce more melatonin, making you feel drowsy. To utilise this, ensure you get exposure to light in the morning to help you wake up. Open the curtains, take a walk, or sit on the porch to soak in the sunlight. At night, dim or turn off bright lights to signal to your brain that it's time to wind down. Avoid looking at electronic screens an hour or two before bed, as the blue light from these devices can stimulate your brain for several hours.

Create a relaxing bedtime routine

Stress and anxiety can interfere with your sleep by increasing cortisol levels, making you feel more awake. Dedicate 30 minutes before bedtime to relaxing activities such as reading, stretching, listening to soothing music, or practising relaxation techniques like controlled breathing or meditation. These activities will help you unwind and prepare your mind and body for sleep.

Exercise regularly

Regular exercise is beneficial for improving your sleep. Aim for at least 30 minutes of moderate aerobic exercise, such as walking, jogging, or swimming, at least five times a week. However, avoid intense exercise close to bedtime, as it may hinder your body's ability to settle down before sleep. If you must exercise in the evening, try to finish at least one to two hours before your bedtime.

Adjust your eating patterns

Your eating habits also play a role in your sleep quality. Here are some tips to consider:

• Eat your last meal two to three hours before bed to give your body enough time to digest.
• Try to eat dinner around the same time each day to establish a routine.
• Avoid heavy, high-fat meals at night, as they can disrupt sleep due to slow digestion or heartburn.
• Opt for a light snack before bed, such as wheat toast with almond butter, combining carbs and protein.
• Skip caffeine after 2 p.m. or early afternoon, as it can interfere with your sleep.
• Avoid alcohol before bed, as it can disrupt your sleep and circadian rhythm.

Get sunlight after waking up

Getting sunlight after waking up is an excellent way to improve your sleep and overall health. Here are some reasons why you should make it a habit:

Regulate Your Circadian Rhythm

Sunlight in the morning helps to regulate your body's internal clock, known as the circadian rhythm. This cycle is responsible for regulating when you feel sleepy and alert. Exposing yourself to sunlight after waking up reinforces the natural synchronization with the day-night cycle, making it easier to wake up in the morning and feel sleepy at night.

Improve Sleep Patterns and Quality

Consistent exposure to morning sunlight improves sleep patterns and sleep quality. By establishing a natural wake-up signal, your body becomes more synchronized with its internal clock, leading to better sleep at night. Studies have shown that those who get a good dose of bright light during the day fall asleep faster and enjoy improved sleep quality.

Boost Vitamin D Production

Vitamin D is essential for maintaining a strong immune system and good mental health. Sunlight on your skin helps your body produce vitamin D, and a deficiency in this vitamin is linked to poor sleep and sleep disorders. So, catching some rays (safely) not only boosts your mood but also sets you up for a good night's rest.

Enhance Mood and Energy

Sunlight is a powerful mood enhancer and energy booster. Exposure to natural light in the morning triggers the release of endorphins and serotonin, which contribute to feelings of well-being, happiness, and overall mood enhancement. Higher levels of serotonin can help you feel more positive, alert, and energetic throughout the day.

Reduce Stress

Moderate exposure to morning sunlight has been shown to reduce stress levels. Sunlight also aids in the production of serotonin, which has mood-boosting effects. However, it is important to note that excessive sun exposure can be harmful, so ensure you practice sun safety and wear proper protection when outdoors.

Heal Skin Conditions

If you have skin conditions, morning sunlight can be beneficial. In addition to providing vitamin D, sunlight has anti-inflammatory effects, helping to reduce redness, itchiness, and other signs of inflammation caused by various skin issues.

Tips for Getting Morning Sunlight

• Personalize your schedule: Determine the days you will catch the morning sun, and be flexible. If one day doesn't work out, simply reschedule for another.
• Set time and duration: Allocate a specific duration for your outdoor time and establish a fixed starting time.
• Prepare the night before: Set an alarm, lay out your morning attire, fill your water bottle, and perhaps even pack your breakfast.
• Dress for the weather: Don't let rain or snow deter you. Equip yourself with appropriate attire for various weather conditions.
• Share your plan: Accountability can be motivating. Share your plan with a friend or family member who can provide encouragement and support.

Be physically active

Being physically active is a great way to improve your sleep. Exercise is beneficial for both your body and mind, and it can help you fall asleep more quickly and improve your sleep quality.

Recommended Exercise Types

• Aerobic exercise can increase the amount of slow-wave sleep you get. Slow-wave sleep is deep sleep, which allows the brain and body to rejuvenate.
• Powerlifting or an active yoga class can elevate your heart rate, creating the biological processes in the brain and body that contribute to better sleep quality.
• Yoga, light stretching, and breathing exercises are also beneficial before bed.
• High-intensity interval training (HIIT) may reduce your cortisol levels, which are known as the stress hormone.

Exercise Timing

The timing of your exercise may depend on your personal preference and how it affects your sleep. Some people may find that exercising close to bedtime interferes with their sleep, while others may not be affected by the time of day they work out. It is recommended to exercise at least 1-2 hours before bedtime to give your body time to wind down.

Exercise Duration

Engaging in at least 30 minutes of moderate aerobic exercise may improve your sleep quality. You may see the benefits of exercise on your sleep that same night.

Additional Benefits of Exercise

• Exercise can reduce daytime sleepiness and improve sleep efficiency.
• Exercise can decrease the risk of excessive weight gain, which can reduce the risk of experiencing symptoms of obstructive sleep apnea.
• Exercise can reduce test-related stress in students.
• Exercise can improve overall physical function and quality of life.

Frequently asked questions