As long as I can remember, I have been blessed with the ability to fall asleep almost immediately after laying down. Friends with whom I travel remark often that I seem to be asleep before my head touches the pillow, and that seems to be a very accurate observation. I love a good night’s sleep! Sometimes I will put on some music very low to mask any background noises that could distract me. One of my favorites is Santana’s “Smooth.” Listening to the quiet Latin rhythms relax my mind.
Here are just a few of the latest findings on the importance of sleep. As you read these, reflect on your own experience with the quality and quantity of sleep and the impact it has had on you in all areas of your life.
- Short sleep duration is associated with an increased risk of weight gain and obesity in both children and adults.
- Poor sleep affects hormones that regulate appetite.
- Good sleep can maximize problem-solving skills and enhance memory.
- Longer sleep seems to improve many aspects of athletic and physical performance.
- Sleeping less than 6-7 hours per night has been linked to an increased risk of heart disease and stroke.
- A strong link between short sleep duration and Type 2 diabetes has been found in many studies.
- Poor sleep patterns (especially disorders like insomnia) are strongly linked to depression.
- Sufficient sleep (7-8 hours) can improve immune function and help fight the common cold.
- Lack of sleep can add to your body’s inflammatory response and has been linked to inflammatory bowel disease and increases the risk of occurrence.
- Sleep deprivation may reduce social skills and the ability to recognize the emotional expressions of others.
My favorite bedtime routine is quite simple. As I ready for bed, I mentally place all my worries, cares, and concerns into a smooth river rock found years ago while hiking and place it on my bed stand. I know these will be in that rock waiting for me in the morning when I wake up. If my mind decides it wants to rehash something I’ve placed in the rock, I have to get up out of bed, stand beside it, and hold the rock as I fret or worry. Sleep time is for rest, relaxation and repair. Only when I am willing to let go of the thoughts again may I return them to the rock and put it back on the bed stand. This may sound silly but it reminds me that I have to let go for my own good from time to time.
The bottom line is that a good night’s sleep is one of the pillars of good health, along with eating well and staying active. As I used to say to my kids when I tucked them in, “Good night, sleep tight; wake when the sun shines bright!”
Do you have a nighttime ritual that eases you into restorative sleep?
I Care, Barb
By Lynn A Matthews May 16, 2021
I am lucky to get 4 solid hours of sleep a night. This is debilitating and has caused me all kinds of problems mostly depression. The depression has caused overeating.
The doctor had it under control for many years but abruptly took me off the medicine and my weight skyrocketed after I went from a solid 7-8 down to 3-4.
I have worked out for 3 hours straight to make myself wear out and lose some weight. Fail.
All the antipsychotics, antidepressants and other medications that are NOT intended for sleep put me out for 2 hours. I wake up with uncontrolled cravings for sweets and carbs.
I know I have some brain disorder from TBA, but they refuse to check.it out.
I am glad I am on my employers insurance now and not Medicade. Perhaps I will be treated like a human again..
By Veronica Carmichael May 14, 2021
We are in lockdown so the notice to exercise is changed. I have not been sleeping and have bowel usues. Now I know why. I will try your suggestions. I use my fitbit to keep track. Thank you for the wonderful advice. GOOD is such a great motivator.
By Jan May 11, 2021
They say TV is a no-no at bedtime. I have TV right next to my bed and watch Jimmy Falen,
Sometimes I go right to sleep or other times I wait until the next talk show comes right on after THE TONIGHT SHOW and then I fall asleep.
By Sylvia Duncan May 11, 2021
Barb, you made me laugh this morning and that too is a valuable thing to share. Your idea of that rock to hold all of the angst of the night is a great one. Thank you. I too usually sleep like a rock but some nights lately had me worrying about the whole world, country by country. I have already found my own stone for such nights. .
By Judy Robinson May 11, 2021
Thank you so much for these inspiring blogs.
Sleep has long been a problem for me. I’ve have struggled with this for years. Only in the last year have I been able to start getting better Sleep. Although I still struggle. I have using my fitbit to make sure I get in my 10000 or more steps. I challenged myself 4 weeks ago to make this happen. I got my weekly report from fitbit this morning and was so happy to see I walked over 73000 steps week. And a bonus to that is I averaged 7.6 hours of restful sleep.
I live in Oregon and on the hill where I live no matter which direction you walk you are going to be walking uphill all the way home. It is great exercise. I’m 70 years old and am so thankful for TOPS.
My husband is TOPS and doing great.
Thanks for sharing and caring.
With Love
Judy
By Judy Robinson May 11, 2021
Thank you so much for these inspiring blogs.
Sleep has long been a problem for me. I’ve have struggled with this for years. Only in the last year have I been able to start getting better Sleep. Although I still struggle. I have using my fitbit to make sure I get in my 10000 or more steps. I challenged myself 4 weeks ago to make this happen. I got my weekly report from fitbit this morning and was so happy to see I walked over 73000 steps week. And a bonus to that is I averaged 7.6 hours of restful sleep.
I live in Oregon and on the hill where I live no matter which direction you walk you are going to be walking uphill all the way home. It is great exercise. I’m 70 years old and am so thankful for TOPS.
My husband is TOPS and doing great.
Thanks for sharing and caring.
With Love
Judy
By Maimie Parker May 11, 2021
I think there are many people who would benefit from the “Latest findings on the importance of sleep.” The three R’s are so important to all of us – “Relax, Rest, & Refresh.” It’s a New Day, prepare for a New Adventure.
Thanks for sharing your thoughts and experience with us.
By Glenda Wegleitner May 10, 2021
I loved your blog on sleep. I agree that sleep or lack of it is one of the most important links to the puzzle when finding reasons for gaining weight.
Enough sleep makes a weight loss plan more successful.
By Gina May 10, 2021
Thanks – interesting rock idea. I have heard of people hanging their work related worries on a tree upon arriving home from a days work so their work issues didn’t interfere with family time.
By Carol Bailey May 10, 2021
In my mind I list 3 things to be thankful for that day. I’m often asleep before finishing.