A New You In 2013 – Part 2: Sleep

By Dr. Virginia Nsitem
Pride Health Columnist

SLEEP – something we all need and often complain that we do not get enough of! This article will discuss the benefits of sleep and tips on how to improve your sleep habits.

Why is sleep important?

While we sleep, our bodies secrete hormones necessary for growth. In addition, our bodies recover and rebuild during sleep, preparing us for the next day.  Sleep is also important for our immune system, nervous system development, and brain function.

How much sleep do I need at night?

In general, researchers recommend 8 hours of sleep per night. However, this can vary depending on your age, health, and other factors. Children under the age of 3 years may need between 14 to 18 hours of sleep per day and toddlers may need an average of 12 hours per day. Children over the age of 5 may need between 10 and 12 hours of sleep per night and teenagers average 8-10 hours per night. Adults still require between 8-9 hours of sleep per night!

Signs of poor sleep

There are a couple of tests you can take to determine if you are getting enough sleep. The Epworth Sleepiness Scale is a short test pioneered by Dr Murray Johns of Epworth Hospital in Australia. It’s a quick test designed to check your daytime sleepiness. The Stanford Sleepiness Scale is a great way to quickly assess how alert or sleepy you’re feeling and discover your patterns of alertness throughout the day.

Signs of poor sleep include:

• Not feeling refreshed after when you wake up in the morning
• Difficulty getting up in the morning
• Feeling tired during the day with poor concentration
• Feeling like you need to take a nap
• Drinking coffee and energy drinks to stay alert
• Headaches and muscle pain

Sleep and your spine

It is common for people who suffer from pain to also experience disturbed sleep. Some researchers believe that pain can cause difficulty with sleep, and the lack of sleep increases the pain, which in turn interrupts sleep. This vicious cycle can then become a pattern. If you are experiencing pain and sleep difficulty, talk to your health care provider about a plan to help you improve your sleep and overall health. Some tips include limiting caffeine intake, setting a sleep routine, napping and exercising early in the day, and avoiding heavy meals late at night.

Dr. Virginia Nsitem is a chiropractor specializing in laser therapy for muscle, joint and nerve injuries, and is a Fellow of the Royal College of Chiropractic Sports Sciences in Canada. She may be reached at (905) 275-4993, or by email at totalhealth@bellnet.ca.