On sleep (courtesy Dr. Andy McLean)
Over the next few months, I’ll write about each of the six pillars of the American College of Lifestyle Medicine: restorative sleep, nutrition, stress management, avoidance of risky substances, social connection, and physical activity.
Today’s subject is restorative sleep.
Hopefully, your circadian rhythms have readjusted since we began “daylight savings” time in November. As most of you are aware, our brain’s pineal gland produces the hormone melatonin, which helps to regulate our sleep-wake cycle. When exposed to morning sunlight, you are more likely to fall asleep earlier in the evening, as bright morning light allows for “sleep advance.” In winter though, especially in the northern latitudes, getting that pulse of light as early as possible can be helpful. Later in the day, bright full-spectrum light and the blue light from electronics (tablets, smart phones, computer and TV screens), fluorescent and LED lighting, can cause “sleep delay,” making it difficult for you to fall asleep. Meaning: try to avoid such light late in the day.
General worry is often associated with trouble falling asleep (initial insomnia). Significant stress, major depressive episodes, and other medical issues can be associated with consistent middle of the night awakening, often associated with spikes in cortisol levels. Taking care of your mental health needs and using some relatively simple techniques can help with restorative sleep. While I’m not a fan of the term, look up “sleep hygiene” online and you can find many tips on getting a better night’s sleep. The caveat is that these are general guidelines; unlike me, my med school roommate could drink coffee at midnight and still easily fall asleep.
Sleep related impairment among physicians has been called an “occupational hazard,” associated with medical errors and burnout. If you are consistently having difficulty with insomnia (or, as one medical dictionary from the 19th century termed the condition, “agrypnia”) you might wish to seek the help of a professional, as it could indicate a more serious problem.
Reminder, if you would like to share inspirational quotes, stories, or ideas which might be helpful to your colleagues, please feel free to e-mail Dr. Melissa Naslund at melissa.naslund@UND.edu.
