Sleep Why we need it - especially in Fibromyalgia, Crohns Disease, Chronic Fatigue, Irritable Bowel, Prediabetes, decreased immunity, over-stressed, and depression
Sleep – Why we need it –
especially in Fibromyalgia, Crohn’s Disease, Chronic Fatigue, Irritable Bowel, Prediabetes, decreased immunity, over-stressed, and depression
When we are asleep, our digestive tract should be resting. Our body uses our energy to heal, instead of digestion. If we don’t get a long enough sleep, we don’t get into a deep sleep (delta) often enough. Deep sleep helps the brain create and store new memories and improves its ability to collect and recall information.
Deep sleep helps to keep our hormones balanced. The pituitary gland secretes human growth hormone during this stage, helping tissues in the body grow and regenerate cells.
Good sleep improves problem-solving skills and enhance memory.
We need 7 or more hours a night to get a good sleep
Effects of not enough sleep:
Linked to weight gain - the body makes more ghrelin hormone (signals hunger) and less leptin hormone (suppresses appetite)
Impairs brain function - cognition, concentration, productivity, and performance
Poor exercise performance
Increased risk of heart disease and stroke
Can cause prediabetes
Higher rates of depression
Decreased immunity to colds
There is a link to long-term inflammation in the digestive tract.
Increased relapse in Crohn’s Disease
How to obtain a deep sleep
Vigorous exercise earlier rather than later in the day
Eating less sugar and carbohydrates
Hot shower, bath, spa, or sauna before bed
Avoid watching TV, using computers, or searching on the phone before bed
Use an alarm clock instead of your cell phone or have it on airplane mode. It emits a frequency that can interfere with your body’s frequency and healing overnight.
Avoid caffeine, cocoa, chocolate after dinner time
Switch to decaf coffee
Darken the room you sleep in/keep out the light
Reduce stress – switches you into fight and flight so you can’t relax
Avoid big meals in the evening – our digestive system should be resting at night
Try to go to bed and get up at the same time each day
Set an alarm half an hour before bedtime to remind you it’s time to get ready.
We have found that people who have trouble sleeping (for all sorts of reasons) that practice our Personal Tuning breathing and gentle exercises (lying down) when they want to fall asleep have been able to get to sleep more easily and have a better sleep than they did before doing the exercises. Others who wake in the night and can’t get back to sleep do the gentle exercises and breathing and have fallen asleep more easily.
Personal Tuning takes you out of fight and flight Sympathetic Stress dominance into Parasympathetic relaxed state. This also helps digestion in the day time as people who are stressed divert blood supply to the digestive system. Stress also makes you breath shallowly and so you get less oxygen into your blood supply leading to all sorts of other symptoms.
You can read more about that and to learn the self-help technique Personal Tuning go to:
written by Suzanne Chappell
Personal Tuning for Fibromyalgia and Migraines (and more) Ltd
Effects of not enough sleep referenced to PubMed Central database of National Institute of Health
Posted: Mon 25 Jan 2021