By Sarah Henderson and Justin Lindhorst
Most of us love crawling into bed to drift off into dreamland…only for the alarm to go off before getting a full night’s sleep.
The National Sleep Awareness Roundtable reports that 50–70 million Americans aren’t getting the rest they need. Sleep deficiency can wreak havoc on our bodies and minds. The Huffington Post reports, “After just seven nights of too little sleep, researchers observed more than 700 genetic changes that could play a role in consequences including heart problems and obesity.” Anybody can suffer from lack of sleep, but those living with a bleeding disorder need to be aware of how this can aggravate the condition.
Over the last few months a common complaint heard from friends and family members is that they have been having trouble falling asleep, staying asleep, or both. There is little doubt the events of 2020 have been weighing heavily on everyone’s minds. Fear of contracting a virus or spreading it to loved ones, possible loss of income, isolation and staying home, compulsively washing hands, wearing masks, wiping down groceries… these changes have been taking a toll on most of us. Just as things began to lighten slightly, our country faced another outpour of emotion as we watched civil unrest explode against deep and recurring societal injustices. It is not surprising we’re having a difficult time shutting down our brains at night. But how is this lack of sleep affecting us?
Chronic Pain and Lack of Sleep
Chronic pain is common in the bleeding disorder community. Unfortunately, pain can be especially disruptive to a person’s sleep cycle. Lack of sleep can escalate feelings of pain, which again results in more interrupted sleep. Painkillers are meant to relieve pain but can also have the negative effect of fragmenting sleep.1 This adds to the sleep deficiency cycle. An occasional sleepless night is quite normal; however, losing sleep on a more consistent basis can negatively impact health and pain levels.
During sleep, growth hormones and cytokines are released by the pituitary gland. Cytokines, small secreted proteins, when released, send signals to the immune system. Hormones help the body heal damaged muscles and joints while cytokines activate the immune system to help battle inflammation, infection and trauma. Lack of sleep and the depression that it may cause can amplify the pain, especially at night, creating a vicious cycle.
Additional negative effects of too little sleep or lack of quality sleep can range from a decrease in immune function, an increased risk of heart disease, and raised blood pressure. Too many sleepless nights can also exacerbate conditions such as Parkinson’s, Alzheimer’s, gastrointestinal tract disorders, kidney disease, multiple sclerosis, and behavioral problems in children.2
For the body to function at its best, it’s imperative to find ways to get sufficient sleep.
Solutions for a Better Night Sleep
Everyone requires a different amount of sleep; however, age can be a guideline. Most infants require 16 hours, while teenagers need an average of 9 hours, and adults need 7 to 8 hours of sleep. This amount varies based on each individual.3
Set a routine. Go to bed and wake up on a set schedule. Try to keep the schedule consistent even on weekends. During the day, expose yourself to natural light or bright lights. This helps the body regulate one’s circadian rhythm, an internal 24 clock that serves as a sleep/wake cycle.
Another issue which greatly impacts a person’s circadian rhythm is spending too much time in front of a computer monitor or TV screen. Not only does the content of television and social media not allow our brains to relax, light emitting from these devices interrupt the sleep/wake cycle. For an hour or two before bed, avoid watching a screen, and read a book instead. The bedroom should be kept dark, quiet and cool. Draw the shades, and run a fan if needed.
Eating heavily just before or going to bed hungry can disrupt sleep. Avoid eating within a couple hours before bedtime and pay attention to which foods cause problems at night. Caffeine, nicotine and sugar, especially later in the day, can throw sleep into turmoil. Sleep comes easier if a person is sleepy so avoid taking afternoon naps. Include exercise in daily routines, though it is not advisable exercise too late in the day.
Do something to relax – a warm bath, listening to soft music, practicing deep breathing as a relaxation technique.
Paying attention to your bedtime routines and making necessary adjustments may be the key to sleeping better. Good night!
References
Lavigne, Gilles. “Pain and Sleep.” https://www.sleepfoundation.org/articles/pain-and-sleep
Mercola, Joseph. “New Insights into Links Between Immune Function and Sleep.” http://articles.mercola.com/sites/articles/archive/2012/08/04/immune-system-and-sleep-deprivation.aspx (08/04/2012)
Nazario, Brunilda. “Are You Getting Enough Sleep?” http://www.webmd.com/sleep-disorders/guide/sleep-requirements (11/29/2011)
The National Sleep Foundation offers ten tips to get the most out of your sleep each night:
Establish a regular, relaxing bedtime routine such as soaking in a hot bath, reading a book or listening to soothing music
Create a sleep-conducive environment that is dark, quiet, cool and comfortable
Sleep on a comfortable mattress and pillows
Use your bedroom only for sleep
Finish eating at least 2–3 hours before your regular bedtime. Avoid sugar, spicy foods or other foods you find to which you are sensitive
Exercise regularly, but not too late in the day
Avoid caffeine (e.g. coffee, tea, sodas, chocolate) close to bedtime
Avoid consuming
alcohol near bedtime
Avoid nicotine – cigarettes and other tobacco products. Used close to bedtime can lead to poor sleep
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