Effects of Sleep Deprivation
Short-term Sleep Deprivation:
Causes the release of stress hormones
Elevates LDL Cholesterol
Elevates Blood Sugar
Reduces Blood supply to the gut
Long-term Sleep Deprivation:
Debilitating both physically and mentally
Weakens immune system
Higher disease rates
Build up of waste products in the brain
Increased risk of cancer

Causes slower brain waves in the frontal cortex
Causes an increase in number of attempts to go into REM sleep = Sleep Debt
REM recovery: lack of REM leads to increase in time spent in REM stage
Can cause:
Anxiety
Irritability
Hallucinations
Difficulty concentrating
Aggression
Shorter attention span
Impaired memory

Causes and Solutions

There are so many factors to consider when it comes to getting a good night sleep. If you follow this simple list of Do’s and Don’ts you’ll be able to achieve deep sleep every night.

DON’Ts:
No Stimulating or stressful activities before bedtime
No stimulants like caffeine
No Dark Chocolate: can contain high levels of caffeine
No Alcohol: disrupts REM
Avoid spicy foods before bed: affects your body temperature
Avoid blue light exposure 2-3 hours before bedtime
No TV, phone, or tablet!
Strenuous exercise may inhibit your ability to Sleep
Don’t change your bedtime No fluids within 2 hours of bedtime
Avoid grains and sugars
No work 2-3 hours before bed
Reduce or eliminate all medication

DO:

Stimulate the Parasympathetic Nervous System (Chiropractic Care)
Keep a regular sleep schedule and be consistent
Establish a routine: meditation, deep breathing, aromatherapy, etc
Improve your sleep environment: No noise, No light
Exercise: 4-8 hours before bedtime and exercise regularly
Keep the room temperature no higher than 70 degrees F
Optimal temp is between 60-68 degrees
Keeping your room cooler or hotter can lead to restless sleep
Eliminate EMF’s (electro-magnetic fields)
Disrupt the pineal gland and production of melatonin
Shut off the circuit breaker before bed
Eliminate alarm clocks if you can
Keep them as far away from your bed as possible
Avoid loud alarm clocks
Reserve your bed for sleeping
Get to bed as early as possible: before artificial light we went to bed after sundown
Use the bathroom right before bed
Eat a High protein snack several hours before bed: provides tryptophan needed for melatonin and serotonin
Eat a Small piece of fruit: helps tryptophan to cross blood-brain barrier
Take a hot bath before bed: falling body temp facilitates sleep
Wear an eye mask to block out light
Or eliminate all outside light with heavy drapes
Listen to relaxing Audio or white noise
Journal your thoughts before bed
Expose yourself to Sunlight or full spectrum fluorescent bulbs: increases melatonin
30 to 60 minutes of sunlight every day for Deep Sleep

To learn more about Sleep, check out the videos below:

Pin It on Pinterest