Sleep Debt

The medical opinion up till recently has been that a person sleep deprived could not “repay” or “make up for” the deprivation.

The most recent medical studies suggest that this is not true and that a person can indeed make up for her sleep deprivation.

The question of “how much that takes? is open for debate.

Sleep deprivation: a person needs to get uninterrupted sleep for about 3/4 of what was missed, before they’ll feel recharged.

Temperature: Studies show that the best temperature for sleep is a crisp 60 - 67 degrees Fahrenheit. Crank that AC tonight.

• Chilly Room + Big Warm Blanket = Hibernation-Level Deep Sleep

Blue Light: Lights during the night (iPhones, TVs, Computers, and even light bulbs) are extremely disruptive to your sleep.

• Your body is registering the blue light as sun light. This wrecks your sleep.
• Get a blue blocking app on your phone/computer - it warms your screen, but you'll be sleeping like a sunburnt toddler in the backseat of a minivan.

Pink noise: similar to white noise, but a lower frequency

• A study published in 2017 found that pink noise increases deep sleep and memory.
• Sounds like rain - maybe linked to why we seem to sleep better during thunderstorms.

Have an Orgasm:

In one study 64% of respondents reported to have had better sleep after having an orgasm. Imagine that…

Vitamin Deficiencies: The easiest way to get more deep sleep.

• Valerian - has been used as a medicinal herb since the time of ancient Greece and Rome.
• GABA - inhibits nerve transmission in the brain, calming nervous activity.
• B Vitamins - aids in the metabolism of key relaxation amino acids and neurotransmitters, such as GABA, serotonin and tryptophan.
• Melatonin (this is a hormone, I know - relax) - Elevated melatonin levels signal your body that it’s time to go to sleep.
• 5-HTP - It increases production of serotonin. Serotonin levels in the nervous system are essential for healthy sleep patterns.

Disclaimer: The information on this POST is not intended or implied to be a substitute for professional advice. The opinions expressed within this article are the personal opinions of the author. All content, including text, graphics, images and information, contained on or available through this article is for general information purposes / educational purposes only, and to ensue discussion or debate.  

Thank you …I use Key Nutrients’ “Lights Out.” They have all the good stuff without including extra junk that the others do.

Deep sleep is a time of accelerated tissue repair. Human Growth Hormone is released during deep sleep , and the period is associated with rejuvenation. You will wake up refreshed and energized.

The loss of deep sleep with age:

One of the unfortunate effects of old age is that the more we age, the less time we spend in deep sleep. While healthy people in their 20s spend 20% of the night in Stage 3, typical 40 or 50 year olds spend only 10% in that stage.

There are many ways you can naturally get a deeper, more restful sleep

Want to add word or two? 

Sleep supplements

Melatonin can be really effective for people having trouble falling and staying in a deep sleep.

Melatonin is a natural hormone that regulates the body’s circadian rhythm, or wake-sleep cycle.

This means it’s especially useful when taken at the same time every day for several days. Start with a 2-3mg tablet about 15 minutes before bed. Studies have shown you can safely take a much higher dose, but most people respond well to 5mg or less.

My personal favourite herb for sleep is valerian root, which is a mild sedative. Valerian calms the nervous system and keeps you from waking up frequently in the night.

Although for me valerian has a powerful effect, it’s still gentle on the body. I never feel tired or sluggish the next morning. If I’m having trouble sleeping, I take 1-2 500mg capsules right before bed. Within 20 minutes you should start noticing its relaxing effects.

Your comment ….? 

Research suggests 5-HTP can help alleviate depression and improve sleep quality, with few (if any) side effects. For a natural sleep aid, take 100-200mg 5-HTP an hour before bed. As with many sleep supplements it can take several days for the effects to build up.

Many people’s diets are low in magnesium, which is essential for rest and relaxation. For these people, taking magnesium before bed can help them sleep better. Try supplementing with up to 350mg of magnesium citrate before bed. If you’re deficient in magnesium, you’ll probably be sleeping better within the first few days.

Light therapy

Light therapy uses a powerful UV-free light to treat depression and sleep disorders.

Light therapy lamps can be very effective for people suffering from Seasonal Affective Disorder.

They are also useful tools for insomniacs since they mimic natural light, which helps stabilize and regulate the wake-sleep cycle

For best results, follow the directions provided by the light manufacturer. The timing and duration of light treatment can be tricky— it depends on many factors.

You normally want to look directly into the light from about 12 inches away for 15–30 minutes as soon as you wake up.

You’ll notice you’re more awake during the day and you’ll get into a deeper sleep at night. You can find good quality lamps for as low as $30-$70.

 Exercise

Exercise = is one of the best things you can do to improve the quality of your sleep. You don’t need to do much– 20-30 minutes of light-to-moderate exercise a day will improve your sleep quality and your overall health.

This could include activities like walking, biking, swimming, or lifting weights. Whatever you choose to do, make sure you stick with it. Studies show that it takes about 8 weeks to see the benefits of consistent exercise.

 Meditate

Numerous studies have confirmed that mindfulness meditation combats insomnia and improves sleep quality.

Mindfulness is the ability to focus on the present moment and everything it has to offer. Every time you catch yourself worrying about the future or dwelling on the past, guide your attention back to the present.

Remember that everything that has ever happened or will ever take place occurs now. There is never a point in your life when you can say your experience isn’t taking place NOW.

Staying present throughout your day can greatly reduce stress and anxiety.

Mindfulness is also excellent for sleep, particularly when you practice it daily

In my experience, the effects of mindfulness seem to be cumulative–the longer I’m able to stay present the better I feel (and the better I sleep.)

Deep Breathing

According to new research, we fall asleep up to 60% quicker after doing deep breathing exercises.

This technique involves counting to 4 on the in-breath, holding your breath for 4 seconds, and then releasing it again to the count of 4. You can pair this before or after your evening meditation for a truly awesome sleep

Is Sleep Debt Real?

It is.

New research recently published in Nature found that sleep debt in both people and rats leads to metabolic changes that can be detected by a blood test.

Being sleep deprived for 5 days, a typical work week, led to changes in many metabolites.

Two metabolites, Oxyalic acid and diacylglycerol were greatly reduced in sleep deprived rats and people but returned to normal levels when participants caught up on their sleep.

Not as many rolls in the hay?

Maybe you and your partner need a little more shut-eye.

Lack of sleep can zap your testosterone levels. That can make both women and men feel less frisky.

If you're a woman, just 1 extra hour of sleep makes it more likely that you'll get your groove on the next day.