Tracker Pixel for Entry

Sleep for your health

Wellness | November 19th, 2014

Who hasn’t had a rough morning after a night of poor sleep? Brush it off, have a cup of coffee and make it through the day. However, when it’s a persistent problem things can compound. It’s estimated 50-70 million Americans suffer from a chronic sleep disorder. Issues with sleep can be especially problematic for college students. Staying up late then struggling to make it to that 8 a.m. class day after day is a vicious cycle.

The reasons and mechanisms of sleep are still largely unknown, but we do know one thing. Mammals need sleep. Back in 1989, a group out of University of Chicago conducted a study where 10 rats were subjected to total sleep deprivation. Within 11-32 days, all were dead.

Sleep is governed by a complex interplay of neurotransmitters and several different sites in the brain. Certain circuits are activated when we are asleep and others during wakefulness. We sleep and wake at fairly regular times day-to-day due to a built-in clock. The circadian rhythm is essentially a 24 hour light-dark system. A couple hours before it’s time to sleep, the circadian clock sends the appropriate signals.

Sleep is broken down into several stages, which cycle as we sleep. We go through the first three stages of non-REM sleep in 45-60 minutes, with each successive stage moving into deeper sleep, then dip into REM sleep. Dreams occur during non-REM, but the most vivid are found in REM sleep. Our body physiology changes as we sleep. Things such as hormone levels, heart rate, breathing, body temp and muscle tone are all affected. It gives the body a chance to restore energy, improve immunity, repair and grow.

Sleep deprivation has been linked to a host of problems. Obesity, cardiovascular problems, immune suppression, mental health conditions, impaired decision making, memory and motor vehicle related deaths. Depression, stress and anxiety are common problems seen with sleep deprivation.

There are several ways to improve your sleep hygiene. Get into a routine. Don’t just get through the week thinking you can catch up on sleep on the weekend. Work out. If you must nap, limit them to 10-30 minutes. Do the same things before you go to bed each night. For example, reading a book or listening to soothing music. Before bed, avoid things that overstimulate your brain such as using the computer.

If you’re hungry, try eating something light. Avoid caffeine even several hours before bed. While having a nightcap might help you fall asleep, drinking too much alcohol can affect deep sleep. The amount of sleep needed varies, but a general recommendation for adults is seven to eight hours.

Recently in:

By Alicia Underlee Nelsonalicia@hpr1.comDairy Queen restaurants across the country will raise funds for Children’s Miracle Network hospitals during Miracle Treat Day on Thursday, July 31. At least one dollar from every Blizzard…

By Alicia Underlee Nelsonalicia@hpr1.comFM Pride Week returns to the Fargo-Moorhead metro August 3-10. A snapshot of events are listed below. Discover event descriptions and locations as well as volunteer opportunities online at…

Monday, August 11Fargo Theatre, 314 N. Broadway, Fargo “Saw The Musical” premiered Off-Broadway in the Fall of 2023, parodying the events of the first “Saw” film. It has been described as “a love story with fluidity (and…

By Sabrina Hornungsabrina@hpr1.com On July fourth, Nathan's Famous International Hot Dog Eating Contest took place at Coney Island. The winners, Joey Chestnut and Miki Sudo, reigned victorious. Chestnut earned his 17th title by…

By Ed Raymondfargogadly@gmail.comNotes about terror, tyranny, torture, freedom, laws, lies, and truthWhen Vice President Mike Pence needed an answer to a question about the 2020 presidential election that might end American…

By Rick Gionrickgion@gmail.com Holiday wine shopping shouldn’t have to be complicated. But unfortunately it can cause unneeded anxiety due to an overabundance of choices. Don’t fret my friends, we once again have you covered…

By Rick Gion and Simone Wairickgion@gmail.com The Red River Market returned to downtown Fargo on Saturday, July 12. The event will take place every Saturday except July 19. (That date will be moved to Sunday, July 20, due to the…

By Alicia Underlee Nelsonalicia@hpr1.comThe Moorhead Public Library will offer three free, all-ages outdoor concerts featuring regional bands this summer. The series begins on June 12 with the Meat Rabbits, a group that blends…

By Greg Carlsongregcarlson1@gmail.com When I first heard the premise for “Oh, Hi!” — which has been described as a “romantic comedy” if you imagine a twisted sense of the term — visions of two Stephen King novels popped…

Press ReleaseTouchmark at Harwood Groves will host a special artist reception featuring renowned glass artist Jon Offutt on Tuesday, July 29, at 2:00 p.m. in the community’s auditorium. The event celebrates Offutt’s temporary…

By John Showalterjohn.d.showalter@gmail.comPhoto by Yvonne Denault There is something intimate and personal about plays. Even in our age of multimillion dollar Hollywood productions and droves of streaming services, watching actors…

By Annie Prafckeannieprafcke@gmail.com AUSTIN, Texas – As a Chinese-American, connecting to my culture through food is essential, and no dish brings me back to my mother’s kitchen quite like hotdish. Yes, you heard me right –…

By Sabrina Hornungsabrina@hpr1.comNew Jamestown Brewery Serves up Local FlavorThere’s something delicious brewing out here on the prairie and it just so happens to be the newest brewery west of the Red River and east of the…

By Alicia Underlee Nelsonalicia@hpr1.comCaregivers for school-aged children and teenagers are encouraged to bring them to back-to-school immunization clinics scheduled for every Tuesday in August. Fargo Cass Public Health (FCPH)…

By Alicia Underlee NelsonProtests against President Trump’s policies and the cuts made by Elon Musk’s Department of Government Efficiency (DOGE) are planned across North Dakota and western Minnesota Friday, April 4 and…

By Vern Thompsonvern.thompson@rocketmail.com Working in the Bakken oil fields of the Williston Basin is so different from my home in Fargo. I'm not judging, because the people working and living in western North Dakota are very…