Sleep is not a luxury
Sleep is not a luxury but a requirement and foundation for a healthy life. Sleep restores and heals the body. When we don’t get enough sleep, our bodies don’t function optimally. If you have a chronic health condition or not, improving the quality and quantity of sleep can help manage your symptoms better and just help you live more well.
A large body of evidence suggests that most people need 7-8 hrs of sleep to function properly. During those hours we go through sleep cycles which are divided roughly into 90 minute segments. We start out in stages of non-REM (rapid eye movement) sleep, then enter stages which are deeper, more healing and renewing. The final segment is the deepest sleep which is REM sleep. This is the more restful state of sleep and the one in which we dream. After achieving these five stages we then do it all over again.
SLEEP BENEFITS
We should get enough sleep to wake up feeling renewed and refreshed. When I don’t get enough sleep I am crabby and in a bad mood. In addition to just normal every day functioning being low, according to the Mayo Clinic (2016), poor sleep can lead to serious medical problems including obesity, diabetes, heart disease, and early death.
When you DO get enough sleep, your judgment and ability to learn and remember get better. Sleep is essential for basic maintenance and repair of the neurological, endocrine, immune, musculoskeletal and digestive systems (Kessler, 2016).
Sleep does the following:
Enhances memory and mental clarity
Improves athletic performance
Boosts mood and overall energy
Improves immune function
Increases stress tolerance
SLEEP AND CHRONIC ILLNESS
Living with a chronic illness already puts your body in deficit mode. Debilitating fatigue and low energy are hallmark symptoms of chronic illness. Not getting enough sleep will exasperate the fatigue and potentially lead to flares and more symptoms. Most importantly, lack of sleep allows the body to not work optimally.
When I don’t get enough sleep, my body and mind cannot function. My symptoms worsen as well as my ability to concentrate, fight anxiety, and manage pain. For me, sleep is the NUMBER ONE THING my body needs to manage and live well with chronic illness.
AMY LYDIA’S SLEEP REGIMEN
Living with a chronic illness is unpredictable but I try to follow a sleep schedule and routine as much as possible. I try to go to bed around 10 pm and naturally wake up around the same time each morning. I need about 9-10 hours of sleep per night. I’ve always required a lot of sleep since I was a child, but now more than ever sleep is imperative to my healing and health.
I am most definitely not a morning person! To get me going in the morning, I drink a glass of water with lemon and then spend time in quiet meditation, prayer, and read scripture. I have more energy as the day progresses. I follow an evening routine and a few rituals that guide me toward turning my mind off and getting a peaceful and restful sleep. A few hours before bed, I dim the lights in the house, limit screen time, and turn my phone off. I do my skin care regimen, journal, and read with a LED headlight. Finally, I may eat a light snack to help me sleep and then say a few prayers before bed. If my mind is racing with to-do lists or ideas, I have a notepad by my bed so I can write it down and let it go.
Sleep is a personal thing. Some people have problems sleeping; others have no issues with sleep. As with any healthy relationship, it is important to understand what your sleep needs are and how you can achieve them. I have struggled with sleep problems for years. Insomnia and trouble falling asleep because of racing thoughts, worry, and anxiety have plagued me for years. Pain is also sometimes a factor that keeps me from falling asleep. Additionally, I am a light sleeper so the faintest of noise or movement from a partner will keep me awake.
I have tried several sleeping pills and natural sleeping remedies to help me sleep and none have worked. The best thing that has helped me to restore my sleep is deleting the stress and anxieties from my life (as much as possible!) and focusing my mind on peace and serenity. Since my father passed away a few months ago, my sleep has been especially poor. I understand my sleep needs and how important sleep is for my health and well being. I am doing my best to try and better prepare myself for smart sleeping.
AMY LYDIA’S TIPS TO IMPROVE SLEEP
Go to bed at the same time each night and wake up at the same time the next day
Turn off screens 2 hours before bed. This includes TV, mobile devices, laptop, iPad, computers, gaming devices, phone, etc.
Dim the lights in the house 2 hours before bed
Get a comfortable bed and pillows that allow ease of movement and support
Write down thoughts and anxieties before you go to sleep
Take time to pray or meditate a half hour before bed
Use a sound machine or fan to block out noises
Sleep in a cool comfortable temperature
Use earplugs to cancel out noises around you
Avoid stressful or powerful conversations and decisions before bed
Don’t go to bed angry
Eat a light snack before bed
Read before bed
Try melatonin, magnesium to induce sleep
Keep a notepad next to bed so if to-do lists or worries creep forth, write them down without getting up and let it go
Avoid caffeine
Avoid drinking alcohol
Avoid smoking
Exercise early in the morning
Get out in the sun every morning or use a light box for 15 minutes to help regularize your body clock and rhythms
Use your bedroom only for sleeping and sex
Follow the same routine each night to send signals to your mind that it is time to go to sleep
Most sleep problems can be resolved by making sleep a priority and following proper sleep hygiene as addressed above. However, if sleep continues to be a problem, you may need to consult a sleep specialist. I would recommend a sleep specialist in lieu of a general health practitioner as they can help get to the root of the problem so both your life and sleep can be restored.
Whether you have a chronic health condition or not, sleep should be a priority in your wellness plan. Don’t feel guilty for taking the time you need to sleep. It is a necessity, not a luxury.
