Body + Soul, Courier Mail 14/12/14
You may eat an impeccable diet, put your gym membership to good use, and have a good balance between work, family and life, but poor sleep may have a significant impact on overall health and wellbeing. A pattern of sleeping less than six hours per night affects the body in several ways, including an increase in the stress hormone cortisol. Additionally, high levels of cortisol impact the immune response, making you more susceptible to infections, cold sores and autoimmune disease. Poor sleep may be associated with weight gain and other health concerns. A good night’s sleep increases the release of leptin, a hormone that signals a sense of satiety and suppresses appetite. In contrast, insufficient sleep increases ghrelin, a hormone that stimulates hunger.
The term “sleep hygiene” has nothing to do with flossing and everything to do with adopting tried and true guidelines that are important for promoting a good night’s sleep. These include trying to get to bed well before midnight. Humans are creatures of habit, and the body responds to well to a regular timetable. If possible, try to go to bed and wake up at the same time every day, including weekends. The body produces a spurt of growth hormone between the hours of 11pm- 1am, which helps to repair muscle tissue and increase bone density. In what is perhaps a throwback to our prehistoric ancestors, sleep is best had in cave-like conditions- cool (under 21ºC) and utter darkness.
Snoring and mouth breathing may affect sleep quality in some individuals. People experiencing these concerns should seek appropriate professional advice. Some people find this reduces mouth breathing overnight, but it isn’t suitable for everyone. Don’t try taping if you have any nasal blockage, feel anxious about it, haven’t been assessed for sleep apnoea, or have had alcohol. Check with your dentist or GP first if you’re unsure.
It’s preferable to breathe through your nose, since it was designed for this very purpose. Mouth breathing has been associated with a range of health and dental concerns. The significance of these associations varies between individuals. Nose breathing is longer and slower, which helps to reduce the volume of the breath and create a slight in carbon dioxide. Some proponents suggest nasal breathing may influence breathing patterns and comfort during sleep; however, individual experiences and evidence may vary.