How Does Sleep Affect Our Bodies?
Author: Dr. Taryn Holmes, Chiropractor
We all know that sleep is important for our health. But how important is it really?
Our bodies use sleep to help us rest and recover. According to Stats Canada only 77% of Adult Canadians are meeting the sleep recommendations of 7-9 hours a night of good quality sleep.
There are multiple factors that can negatively affect our sleep. Some of these factors include caffeine, alcohol, using electronics, exercise, and not having a sleep schedule. Without a good night’s rest, this can lead to an increase of pain sensitivity. Also, sleep problems or lack of sleep can affect our mental and physical health as well. Symptoms you may feel if not getting enough sleep include difficulty falling asleep, not feeling well-rested, daytime sleepiness, and waking up during the night.
Improving our sleep has potential clinical effects for pain management in people who have chronic pain and who have sleep disturbances. Combining treatments for pain and sleep may also be used to address the potential negative effects of sleep loss.
So, what can you do to try and improve your sleep?
1. Incorporating a good sleep routine to follow every night and leave yourself enough time to get at least 7 hours of sleep a night
2. Turn off electronics at least 30 minutes before going to bed
3. Keep a consistent sleep-wake cycle, so you fall asleep and wake up around the same time every day
4. Use your bedroom for sleeping only. Try not to work or use electronics in your bedroom
5. Keep any daytime napping under 20 minutes
6. Avoid caffeine, alcohol, and nicotine close to bed time
7. Try to avoid large meals right before bed
8. Exercise regularly and eat healthy
Overall, people who get 6+ hours of sleep report less stressful days, and better mental health. Despite these positive effects of sleep, over half of Canadians are willing to sacrifice their sleep in order to accomplish more throughout the day.
To conclude, sleep is an important part of our health. Sleep quality, and quantity are both important to allow our bodies to rest and recover. Getting 7-9 hours of quality sleep a night can help to lower stress, improve our mental health, and it has the potential to affect the way our bodies manage our pain as well.
If you have questions on how to be proactive with creating the best possible sleep environment and routine, feel free to bring it up with your chiropractor on your next visit!
References
1. Wang, C., Colley, R. C., Roberts, K. C., Chaput, J.-P., & Thompson, W. (2022, March 16). Sleep behaviours among Canadian adults: Findings from the 2020 Canadian Community Health Survey healthy living rapid response module.. Sleep behaviours among Canadian adults: Findings from the 2020 Canadian Community Health Survey healthy living rapid response module. https://www150.statcan.gc.ca/n1/pub/82-003-x/2022003/article/00001-eng.htm
2. Sleep. ccgi. (n.d.). https://www.ccgi-research.com/sleep
3. Chang, J. R., Fu, S.-N., Li, X., Li, S. X., Wang, X., Zhou, Z., Pinto, S. M., Samartzis, D., Karppinen, J., & Wong, A. YL. (2022). The differential effects of sleep deprivation on pain perception in individuals with or without chronic pain: A systematic review and meta-analysis. Sleep Medicine Reviews, 66, 101695. https://doi.org/10.1016/j.smrv.2022.101695
