suggests that while we are in REM (rapid-eye-movement sleep), our brain cells shrink by 60% to allow for the waste system in our brains to clear our metabolic by-product and rehydrate cerebral spinal fluid throughout the brain. It helps to form connections between recently learned information. Sleep allows us to remember and it also has the ability to help us to forget things we may not want to dwell on. This is great news for chiropractors who treat individuals who suffer from chronic pain conditions or those who are receiv-ing treatment following a traumatic event. There have been multiple studies that have been done recently looking at the effects of sleep and psychiatric conditions and many of these studies show clinically significant benefits. If you were to indulge in this topic of sleep deprivation leading to poor mood it makes sense. If we do not sleep well, we are more irritable and when we are more irritable it may be harder for us to create relationships or be happy throughout the day, which can lead to depression. EFFECTS OF SLEEP DEPRIVATION day. These folks have the most difficulty functioning in soci-ety and frequently require medical intervention to get by. WHY DO WE NEED TO SLEEP? If it wasn’t as important as eating well, reproducing or being safe from our predators, then why, since the beginning of time have humans been risking all of these vital parts of life to sleep? From an evolutionary standpoint, it does not make any sense to lie motionless and be vulnerable to our prey; however, since the birth of our species, we have been sleeping for at least 2/3rd of our day. While we are dreaming our brain and bodies are going through a series of cyclical patterns to revi-talize key components to help us thrive in our conscious state. There is not one stage of sleep that is more important than the other; it is the cyclical process of all stages that is impor-tant. Each one of these stages plays its own role to be sure to keep our minds sharp, to translate short term learnings into concrete knowledge, to rest our sympathetic state so that we can go about our day feely less grumpy or “on edge” and to enhance our immune systems so we can fight off infection and illness. The different stages of sleep are classified as: 1. Light NREM (non-rapid eye movement sleep) 2. Deep NREM 3. REM sleep. HOW DOES SLEEP ACTUALLY BENEFIT US? www.canadianchiropractor.ca A study out of the University of Rochester Medical Center We have all experienced sleep deprivation. Ever wonder why you get those hunger cravings following a short sleep or the feeling of satiation is just not there? It is due to the fact that when we are not sleeping enough, the hormone that sup-presses our hunger is tainted. This can lead to a downward spiral for someone’s health if this is an everyday occurrence. Another downfall of sleep deprivation is the effect on our mood, or our lack of motivation to do anything physical. When your slumber was not as restorative as it could have been often time we wake up feeling grumpy, irritated and tired, which makes it extremely difficult to motivate yourself – we do not have the energy to be physically active in these states of deprivation. When we sleep less, we move less – and when we move less this increases our risk for developing cardiovascular conditions. The National Institute of Health recommends twelve tips for healthy sleeping patterns: • Stick to a sleep schedule • Exercise is great but not too late • Avoid caffeine and nicotine • Avoid alcoholic drinks before bed • Avoid large meals and beverages late at night • Avoid medicines that delay or disrupt your sleep • Don’t take naps after 3 p.m. • Relax before bed • Take a hot bath before bed • Have a good sleeping environment • Have the right sunlight exposure • Don’t lie in bed awake • Try to align with your chronotype if possible. As many of you know from experience, a chiropractor plays the role of both an educator and motivator in the lives of our patients and in our community. If the goal is to opti-mize wellness and performance in the lives of our patients then we are doing them a disservice if the topic of sleep is left unaddressed. Similar to how physical activity and nutri-tion play a huge role in our patient’s health and recovery, so to does sleep quality. This is one of the easiest ways we can have an impact on our patient’s lives. Sleep is one of the cheapest, most enjoyable forms of healthcare out there. December 2019 Canadian Chiropractor 17
Chiropractic + Naturopathic Doctor December 2019: Page 17
