Good Sleep Hygiene - Who Needs That?

Who needs good sleep hygiene?  We ALL do!  I don't know about you, but my sleep habits could use an overhaul! 

Why is good sleep hygiene so important?

You might be wondering why I talk so much about sleep.  I honestly believe that good sleep one of the essential components to being healthy.  During sleep our body repairs, heals, grows and rests.  Our brains will be healthier with more sleep because cerebral spinal fluid is pumped more quickly throughout the brain while we sleep.  This fluid helps to clear out waste products from our brain cells.  Also, during sleep our brain processes and organizes memories then stores them in “files” for us to retain and reference later.  Our hearts literally rest by reducing heart rate and blood pressure during sleep.  Our hormones are also affected by the amount of sleep deprivation as well as appetite, weight, stress control, decision making and so much more!  Sleep, or lack of sleep, affects SO much!

Sleep hygiene is a general term for a variety of healthy habits that allow for more restful and higher quality of sleep.  

Today I’m going to share with you some of the most effective habits to help us have a more restful night of sleep.

1. Maintain a regular wake and sleep pattern seven days a week to set and keep the body’s internal clock.  It’s best if we can go to sleep and wake about the same time each day.

2. Avoid caffeine, alcohol and nicotine for four to six hours before bedtime.

3. Turn your bedroom into a sleep-inducing environment.  We sleep better in a quiet, dark and cool environment (about 66 degrees is optimal). 

4. Establish a relaxing pre-sleep routine to wind down from the day about an hour before bed.  For example reading a paper book, journaling, taking a bath or meditation. 

5. Turn off all electronics at least one hour before bed (computers, phones, tablets).  This is why I recommended the paperback book!  The blue light emitted from electronic devices (and energy efficient bulbs) will disrupt our normal circadian rhythm and melatonin production. This causes our brains to remain alert when we should be winding down at night.  This is a simple way to help ourselves have better sleep.

6. Finish eating a several hours before bed.

7. Regular exercise can help us fall asleep faster and sleep more soundly.  It’s best to do vigorous exercise early in the day, or at least three hours before bed.  Yoga or a relaxing exercise done right before sleep may help us relax also.

8. Try using a white noise machine or app and even a fan.  White noise works by reducing the difference between background sounds and a “peak” sounds, giving you a better change to sleep through a louder sound undisturbed.

So far, I’ve adopted a few of these good sleep hygiene practices.  I don’t have trouble falling asleep or staying asleep.  I struggle with “turning it all off” at the end of the day.  My brain tends to work overtime at night and I struggle with making myself stop and go to bed.  So this has become my newest mission – getting more, higher quality sleep!

Tips to Help Prevent Memory Loss

Mondays with My Pharmacist!

I’m excited to begin this weekly series with you all.  Each week’s post will be about a health related topic and sharing tips.  As a pharmacist, I’m constantly reading, so this will be the perfect way to share information with you!  I’m planning to make the posts concise and quick to read – because we’re all busy, right?!?

Today’s topic is memory loss prevention.  

We only have one brain!  Let’s take care of it!!

There are a number of factors that can contribute to memory loss such as medications, stress, alcohol/drug abuse, thyroid issues, trauma, depression, sleep deprivation, some infections and normal aging.  We won’t talk in depth about the causes.  Today we’re discussing how we can help prevent memory loss by making lifestyle changes.  

Let’s start with a little brain anatomy lesson.  Our brains are constantly taking in new experiences and information then organizing and filing them for retrieval later.

- Cerebral cortex – the “file” that stores previously formed memories.

- Thalamus – helps form new memories through connection with the hippocampus and is important for mental alertness.

- Hippocampus – involved in the formation and retrieval of memories.

Now – on to the important information!  

How can we prevent memory loss and protect our brains??

I’m going to share lifestyle changes that we can all adopt to help our brains function at a higher level.  

1. Keep brain cells from “rusting” by eating a balanced, nutrition-rich diet consisting of fruits, vegetables and foods high in omega-3 fatty acids.  For example salmon, tuna, trout, walnuts, flaxseed to name a few.

2. Keep brain cells sharp by eating foods rich in antioxidants.  Antioxidants prevent, slow down and repair damage to our cells.  Antioxidant rich foods include fruits, vegetables, beans, seeds, nuts, coffee and tea.

3. Adopt a regular exercise regimen.  Exercise boosts brain growth factors and facilitates the development of new brain cells.

4. Increase the amount of sleep you get each night.  Memory consolidation occurs while we sleep; this is the process of forming and storing memories for later retrieval.  Sleep deprivation restricts the growth of the neurons in the brain required for memory consolidation.  This leads to problems with memory, concentration and decision making.

5. Limit alcohol use.  Excessive alcohol intake can result in deficiencies in vitamin B1 and will change the brain chemicals that affect memory.

6. Do all that you can to prevent chronic diseases that can lead to memory loss.   Such as diabetes and cardiovascular disease.

7. Stop smoking.  Smoking literally restricts blood flow and oxygen delivery to the brain.