With our hectic go-go-go lifestyles and increasing “to-do” lists, if there is one aspect of life that is going to suffer, it is sleep. Unbeknownst to most people, this creates a cycle of poor sleep - fatigue - exhaustion - poor productivity - stress - illness - poor sleep. There has been an abundance of research recently showing how too little sleep relates to chronic health concerns such high blood pressure, type 2 diabetes, memory loss, lowered immunity, cancer, and obesity.

Sleep deprivation (sleeping too few hours, going to bed late, or interrupted sleep) can mimic the effects of aging. It can also contribute to obesity, since metabolism is decreased and leptin is disrupted (a hormone which regulates appetite.) Specifically, those who receive less than 7 hours of sleep nightly are more likely to be overweight.

A theory exists that humans were genetically wired to be awake at night only when searching for food or fending off danger: times when our sympathetic systems were dominant and energy was needed for fight-or-flight. Although our lifestyles have changed, these patterns are still part of our biology. Sleep deficiency causes a state of high alert, which increases the production of stress hormones (adrenaline and cortisol), causing high blood pressure, problems with sugar metabolism (leading to diabetes), and lowered immunity (leading to more colds and chronic diseases.) Lack of sleep also increases inflammation, which contributes to autoimmune diseases, heart disease, stroke, and cancer.

Melatonin is a very important “sleep hormone” secreted by our pineal gland between the hours of 1 am – 4 am, only in dark environments. It regulates our sleep-wake cycle (circadian rhythm) and is a powerful antioxidant which protects against cancer by affecting other hormone levels, such as estrogen. Often, those who cannot sleep get up to read or watch TV, preventing this hormone from being secreted, which contributes to sleep difficulties. If you are having difficulties sleeping, it is best to practice relaxation techniques in a dark room. Another good habit to get into is using the washroom in the middle of the night with as little light as possible (none is preferable.) If you work shifts, it will be necessary to supplement with melatonin.

On average, it is recommended that people receive at least 6 hours of uninterrupted sleep nightly, with 8 being optimal. Historically, before the luxury of electricity, we slept when the sun set and awakened with the sun. This is a difficult feat it society today. Instead, aim to sleep for as many hours of darkness as possible. This means going to sleep earlier and getting up earlier.

According to Traditional Chinese Medicine (TCM) and Ayurvedic philosophies, every hour before midnight is worth two, since this is the time where meridians (energy pathways) are synchronized and organ systems are balanced. According to TCM, organ imbalances or diseases can be correlated to poor sleep or symptoms experienced at specific times of the night:

• 11pm – 1am = gallbladder
• 1 am = 3 am = liver (emotion = anger)
• 3 am = 5 am = lung (emotion = grief)
• 5 am – 7 am = large intestine

For those of you who are having difficulties sleeping, here are some tips:

• Finish consuming all food and drink 2 hours before bed time.
• Limit the amount of electrical devices in your room (the electromagnetic frequencies can disrupt our circadian rhythms.)
• Relax before bed with a good book, meditative CD or deep breathing.
• Sleep in a dark room (moonlight is OK.)
• Face your alarm clock away from to decrease light and prevent anxiety when you wake up and see what time it is.
• Even if you are not sleeping, take this time to relax in quiet and darkness. If this is stressful, move to another location for a peaceful activity and go back to bed when you are sleepy.
• Avoid caffeine, alcohol, and tobacco.
• Begin an exercise program during the day.
• Keep your bedroom as a place for bedroom-type activities. It is not a place to study or watch TV.
• Create a sleeping schedule and stick to it – both on weeknights and weekends.
• Drink calming herbal teas or take a warm Epsom salt bath.
• See a health care practitioner. Many diseases and medications cause sleep disturbances.