Is 4 hours of sleep enough?
Suzan Mersin from Illinois’ writes “It’s because of my job I only get 5-6 hours of sleep. I use lots of coffee to wake up, then I have trouble at the end of the day going to sleep. What can I do? Help!” What’s so important about sleep Dr. Horner? You know sleep is considered one of the pillars of health in Arvada, and that’s because it’s crucially important to our health. You may think why do I have to do that? I used to think that gosh, I wish I could work all night you know. But what happens is that it’s a time for our body to rest and repair itself. So there’s a lot of things that are happening during the night where your cells are detoxifying and everything is getting reset and repaired, and there’s a lot of different hormonal fluctuations that occur throughout the day and throughout the night, and so getting enough sleep the right hours the right time is crucial for getting the best hormonal levels.
Wait a minute, Thomas Edison only got 4-5 hours of sleep and he seemed to do ok for himself. There’s some rare people that do that. The research shows that the optimal number of hours is between 7-8 hours. If you sleep less than 6 hours a night you actually have a much higher incidence of heart disease, diabetes cancers and so forth. The same thing if you sleep to many hours a night to. So greater than 9 hours a night is something that’s increased levels of disease.
But she uses Coffee to try to get herself awake, and maybe uses it throughout the day and we’re downing gallons of soda pop that has caffeine in it. Isn’t this going to be a problem for us if we’re constantly stimulating our bodies so that we have that wined down at the end of the day? And you know what’s really interesting is that Arvada which is a traditional system of medicine for 5,000 years old and it actually told us 5,000 years ago that we should go to bed by 10’oclock and get up by 6’oclick.
And so what modern research shows is this is exactly the number of hours that we should sleep and the best times for us to sleep. So we have a sleep hormone called melatonin. So when it starts getting dark at night what happens is our melatonin levels start to rise, and if you go to bed by 10’oclock there is a peak that our melatonin levels between midnight and 2am which you don’t want to miss because if you do the consequences are absolutely spectacular. But wait a minute the creature features I watch start at 11 and they take me to 1 in the morning. This isn’t good for you. So what I’m saying is that if you go to bed at that time what happens is all these different hormonal fluctuations are optimal so melatonin is not just a sleep hormone but also is a very powerful antioxidant and it regulates many different hormones including estrogen and it also stimulates our immune system. Now there’s so many different hormones that are in are interacting with each other that they found that if you actually stay up until midnight on a consistent bases you have twice the incidence of diabetes heart disease and obesity.
Even if you are eating the same number of calories. You may not be able to lose it because of that. How about the coffee stimulant. Is that a bad thing or can you tell Suzan you can keep downing coffee. Here’s the deal, if you actually go to bed by 10 and get up by 6 because that’s another key thing too. If you get up by 6’oclock you feel so refreshed and you have so much more energy that your not going to need all those stimulates and all the depressants. Ok you mentioned melatonin are there other herbal supplements you recommend? Sure, so melatonin is something we produce naturally and the best way to do it is to go to bed by 10’oclock and have a really dark room because melatonin is very sensitive to light.
But you can take melatonin supplements. So that’s a really great thing to take because it works in harmony with your body, and does not give us any kind of hangover. There are other kind of sleep aids that you can take that are mild, and they just help to settle down your nervous system such as cameral, valerian, avacada, these are all herbs that settle our nervous system and help prepare us for sleep. Great, well thank you so much for sharing your views on how to manage sleep. I’m going to mention one other thing though. Okay. You know what if there’s certain things with your lifestyle. So if you exercise late at night it stimulates you too much, so there’s certain times of the day that are the best times for doing certain activities that can have it in for us.
So exercise in the morning is considered best if you exercise late at night it will keep you up. If you eat your main meal at noon that’s ideal. If you eat to late at night your digesting and you cant really sleep. And then you also want to do activities that kind of sooth your body so you’re going to be reading or listening to pleasant music, your not going to be watching hacker movies and horror films that are going to keep you up. So all of those things are going to help. Great well there’s good news for Suzan and for the rest of us. Thank you again. If you have a question about this topic or any other please just click on the link below we would love to hear from you..
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