"Not only is healthy sleep essential for the prevention of brain degeneration as seen in Alzheimers and Parkinsons but it has also been shown to be effective treatment for sufferers of these conditions. Our brain relies so heavily on our sleep cycles to regenerate that studies have shown one missed night of sleep can impact sufferers of mental illnesses – particularly depression."
While we all sleep, we all have different experiences of sleep. Some of us feel like we can’t get enough of it, others really struggle to fall asleep. And for something that makes up decades of our lives, we don’t often think about it as important as more than rest. Even sleep researchers admit how little we know about sleep. But what we do know about sleep is fascinating.
Our sleep and awake patterns make up our circadian rhythm or clock. It is a biological timer of sorts that is created to be in synchronisation with the rotation of the earth.
Naturally, over the day, we accumulate sleep inducing hormones such as melatonin. Exposure to light, triggers different hormones such as serotonin which is what helps us wake up and stay awake during the day. Our stress hormone, cortisol, upsets the balance of these two hormones which is why stress not only affects our sleep but also affects our mood. In fact, sleeplessness is a key diagnostic criteria for depression.
With the modernisation of our society, artificial light has altered our lifestyles to the point where our circadian rhythms have become disrupted and out of rhythm with the rotation of the earth. For example, we are more often than not awake after sunset when in reality sunset was meant to be a signal to sleep. Also, one of the most effective ways to alter sleep patterns is with a blue based light - most of the devices in use today such as phones, tablets and televisions have a blue based light.
We see this disruption even more pronounced in shift workers, whose eating and sleeping habits don’t fit with a standard circadian rhythm. They commonly struggle with metabolic issues such as obesity and type 2 diabetes due to increased insulin resistance caused by altered sleep patterns. Even with the same energy intake, their body is not able to digest it in the same way because the cycle of fasting and food intake is out of routine.
Interestingly, it has been noticed that beta amyloid, one of the most significant risk factors of Alzheimer’s disease, is actively cleared from our brains while we sleep. Not only is healthy sleep essential for the prevention of brain degeneration as seen in Alzheimer's and Parkinson's but it has also been shown to be effective treatment for sufferers of these conditions. Our brain relies so heavily on our sleep cycles to regenerate that studies have shown one missed night of sleep can impact sufferers of mental illnesses – particularly depression.
Our immune system relies on sleep to rebuild all of the cells necessary for the immune system to function. This means that disrupted or missed sleep leaves our bodies at risk of infections and viruses which a rested body would be able to fight.
Also, improving sleep quality has also been shown to reduce inflammation and improve cholesterol regulation, both of which are major risk factors for cardiovascular disease.
So what can we do about our sleep habits? Sleep hygiene and lavender essential oils are the most promising when it comes to sleep quality research. Pharmaceutical drugs do little for sleep quality although they can improve sleep quantity. Sleep hygiene includes limiting blue or artificial light after sundown where practical, avoiding caffeine in the afternoon, and setting up a night time routine such as reading before going to bed. While there is significant hype around “morning routines” at the moment, I would argue that an evening routine which promotes quality sleep is of even more benefit.
Another option to improve the response of the body to the right sleep/wake hormones is to use an application on your phone or computer called f.lux. This app changes the light of your screen depending on the time of day to prepare your body for healthy and consistent sleep cycles.
Bridie Kersten is a registered nutritionist with an advanced diploma in nutrition and a Bachelor of Health Science (biochemistry and nutritional medicine).
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