We have all heard we need 7-8 hours of sleep. More for teenagers. These are general recommendations for the general population. We are all individuals with our genetic make up. Some of us may need more others less, but what we know without a doubt is that sleep deprivation leads to all kinds of medical problems. Here is a partial list of conditions that are associated with sleep deprivation.
If that list above is not proof enough why we should be getting adequate amounts of sleep, The National Sleep Foundation recently cited studies showing a link between sleep deprivation and cancer. The World Health Organization has listed shift work disorder as a cancer risk. Studies have found that women who have worked night shifts have a 30% higher risk of developing breast cancer. Circadian rhythm disorders were found to increase chances of peptic ulcer disease and gastrointestinal diseases.
Shift work and cancer risk: Potential mechanistic roles of circadian disruption, light at night, and sleep deprivation https://doi.org/10.1016/j.smrv.2012.08.003
Other studies have shown that chronic sleep deprivation of 2 hours nightly, (this is for those of you that think sleeping 6 hours a night is enough), gives you the same chances of an early death as a smoker.
Below are some recommendations for the general public to get better sleep. You could go one step further, having your genetic report, an Epigenetic Health Coach can make specific recommendations for you, which is the first recommendation.
LIGHTING Blackout your room. Use blackout blinds. Cover smoke detector light. Cover lights from clocks or other electronic devices. Use amber glasses after sunset or ensure computer, tablet and phone switch to amber light settings at sunset.
TEMPERATURE The temperature of your bedroom should be lowered a couple of degrees. There are now several companies that make pads or bedding so you can control the temperature of your bed. Even split ones if you and your partner have different preferences.
SLEEP RITUAL Establish consistent sleep and wake times that work for your life. Set an alarm to remind an hour before your set bedtime. This will give you time to start winding down the day. Dim the lights, Meditate. Make it consistent. This could be an entire section on its own.
CAFFEINE We have all heard it before, limit your caffeine intake after noon. Here is one of the sections where you can use epigenetics to find out your sensitivity to caffeine.
SLEEP 7 TO 8 HOURS Another one we have all heard and again an area where knowing your genetic predisposition for sleep is highly valuable. Some of us need more sleep, others less. As a general rule, do your best to get 7 to 8 hours of sleep.
LIMIT DISRUPTIONS If you still sleep with your phone in your room (not recommended) make sure you place it on sleep mode or do not disturb mode. Again, this is another area of personalization where some can handle these sleep disruptions better than others. Yes, you guessed it, an Epigenetic Coach can tell where you fall on this scale.
SUPPLEMENTS Melatonin and Magnesium are just 2 of the many over the counter supplements that can be used to optimize sleep. There are different strengths and forms of these. I will have another article on this in the near future.
WEARABLE TECHNOLOGY Technology has brought us some wonderful advancements in this area. The new smart watches and bands on the market do a great job in tracking your sleep. At this time I am not endorsing any one particular product, there are several on the market. Garmin, Samsung, Apple Watch and Fitbit all have good products. These devices can tell you actual time slept, not just the time in bed, efficiency of sleep, restless time and motionless time.
These are recommendations for the general population. If you are concerned about your own sleep and would like more information on how to improve your sleep with a program personalized for you, using your genetic profile subscribe to my email for more information on how an Epigenetic Health Coach can help you.
If your are concerned about someone you think might be suffering from sleep deprivation, share this information with them.