If you are one of the many people who often can’t get a good night’s sleep, the last thing you need is one more thing to worry about, which could make it harder to sleep, yet. But hopefully, this article might cause you to work even harder at insuring that you get the proper sleep that is so vital for good health.
Many previous studies have shown just how crucial getting a good night’s sleep is for all aspects of our health and well-being. Add another study to the evidence, this one from Taiwan, involving more than 85,000 people. It showed that ongoing insomnia more than doubles a person’s risk for stroke. Insomnia is defined as having difficulty falling asleep or staying asleep, despite adequate sleeping conditions.
Researchers followed the medical histories of study subjects for four years; over the course of that time, people who had frequent insomnia were found to have a 54 percent greater risk of stroke than those who got good sleep. And young insomniacs between the ages of 18 and 34 were found to have a risk of stroke eight times greater than people in that age group who slept well.
The study compared randomly selected medical records of more than 21,000 Taiwanese residents who had insomnia, and 64,000 who did not have insomnia. None of the people in the study had a previous diagnosis of stroke or sleep apnea.
During the four-year period, 583 insomniacs and 962 non-insomniacs suffered strokes. Those who experienced insomnia regularly were at higher risk for stroke than those who got insomnia less frequently. Both of these groups had a greater risk than people whose insomnia had stopped during the study period.
The study was done by Chia Nan University; the results were published in May, 2014 in the journal Stroke.
With respect to the much higher risk of stroke for young adults, this clearly has to do with this age group having a very low risk for stroke, compared to older adults. The fact that their risk goes up more than eight times when they routinely miss out on good sleep shows just what a huge difference getting a good night’s rest makes to a person’s health.
Studies have shown that sleep deprivation impacts just about every system in the body. Aside from the obvious tiredness, slower reflexes, irritability and so forth, being deprived of proper sleep for even one night dramatically alters the normal flow and function of hormones in the body that are essential to keeping us healthy.
Even one night of short sleep results in the development of a temporary pre-diabetic-like state: the body’s ability to use insulin decreases. Insulin is the hormone released when glucose from the foods we eat enters our blood; insulin allows glucose to be absorbed by the body’s cells and used as energy. As a result of insulin resistance, blood glucose levels rise; higher blood glucose raises blood pressure and is stored in the body as fat. Both high blood pressure and excess weight are well-known risk factors for cardiovascular disease, including stroke.
Doctors advise people who have trouble getting a good night’s sleep to keep a consistent sleeping schedule, find ways to manage stress and exercise regularly. Avoiding stimulants like caffeine and nicotine is also important; caffeine should not be consumed after mid-afternoon. Alcohol should be avoided in the last few hours that we’re awake. (Alcohol may help one doze off initially, but it prevents the brain from going through all the stages in a normal sleep cycle. It also makes it likelier that the person will wake up in the middle of the night.)
Stimulating television and reading should also be avoided before going to bed; you want your nightly routine to promote mental relaxation as you get ready to fall asleep.
You should also make sure that you have darkness and quiet while you sleep, as noise and light disrupt the brain’s activity while we sleep, reducing sleep’s healing properties. While many people believe that a little music, TV or ‘white noise’ will promote better sleep, and some think that a night light will be soothing as one sleeps, these beliefs are incorrect. The sleeping environment should be as dark and quiet as possible. If necessary, wear a dark eye mask and ear plugs while you sleep.
By Lisa Pecos