Sleep

Date: November 18th

Location: Your couch! See your e-mail for the Zoom link!

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You’re getting sleepy… but hopefully not before you finish the reading! This week we are talking about sleep! Everyone in the world sleeps at some point. We spend almost ⅓ of our lives asleep, even if at times it feels like much less. But why do we sleep? Why do we spend so much of our time in an unconscious state, not moving, not producing, not creating? No one is quite sure exactly why we sleep, but we do know it has many benefits for our bodies and our brains.

But most people will often say they don’t get enough sleep. So what happens then? We all feel tired, run down, maybe groggy but here are some other consequences of not getting enough, or quality, sleep:

• Getting sick

Your tired body has more trouble fighting off illness, making it easier to get sick. Your immune system relies on good sleep to function, but you may even lose additional sleep while it works to fight off a bug.

• Heart troubles

Heart disease risk, as well as stroke, increases with less sleep. Short sleep durations (less than 5 hours a night), and even long sleep durations (more than 9 hours) have been linked to negative impacts on the heart.

• Brain fog

We all know this empirically - just one bad night of sleep can lead to some major cognition issues. Our memory, decision making, reasoning, and problem solving abilities all degrade with less sleep. Our memories seem to rely on sleep to consolidate information and create the pathways vital to creating and solidifying memories. Additionally, our reaction times are slowed and we are less alert. Recent studies have shown that driving while sleepy can be as bad, or even worse, than driving while under the influence of drugs and alcohol!

• Lower Libido

One study demonstrated that young men who lost sleep over just a one-week period showed decreased testosterone levels. Sleeping 5 hours or less can reduce sex hormone levels by as much as 15%.

• Weight gain and Diabetes risk

Sleeping less can lead to more weight gain. People who sleep 5 hours or less a night are more likely to gain weight than those who sleep between 7 and 8 hours a night. Along with weight gain, lack of sleep can help contribute to diabetes risk. 10 separate sleep studies revealed that 7-8 hours of rest is the best range to avoid insulin issues that could lead to adult-onset diabetes.

• Your skin suffers

Beauty sleep isn’t actually a myth! Various studies have shown that adults who get too little sleep have more fine lines, wrinkles, uneven skin color, and loose skin. Additionally, poor sleepers were generally more dissatisfied with their appearance than those who got better rest. How many times have you looked in the mirror after a bad night’s sleep and said “ug, look at those bags!”? Rest up for more glowing skin!

Especially as we approach cooler nights, you might find that your feet are cold and it’s harder to get to sleep with cold feet. Turns out, warming your feet before you hit the hay could actually help, as it gives your brain a clear signal that it’s time for bed. But how to keep your feet nice and toasty all night long? Socks! Turns out, those crazy, fuzzy socks are the best way to help yourself fall asleep and stay asleep longer (just like the commercials, but cheaper)!

Benefits of sock sleeping include:

• Preventing hot flashes - some women find that socks help cool their core body temperature (improved circulation keeps you cooler).

• Baby soft feet - wearing cotton socks after moisturizing your tootsies can help keep your feet from drying out.

• Decrease Raynaud’s attack - Raynaud’s disease is when affected areas of skin lose circulation and start to swell or throb. This is most common on fingers and toes, so socks can help increase circulation, preventing an attack.

Plus, is there a better time to wear crazy socks than when going to bed? Rainbows, hamsters, pizzas - your pj socks can be as crazy as you!

Other Sock Info

Other than fun, crazy socks, sleep experts recommend natural, soft fiber socks, like merino wool or cashmere. They’re a bit pricey, but provide a lot of warmth. They also recommend giving your feet a pre-bedtime massage to stimulate circulation (bonus for adding in massage oil or moisturizer). You can warm your socks by using a hair dryer on them before putting them on (toasty!). But do avoid compression socks while sleeping, unless directed by your doctor. Since you’re laying down to sleep, they may actually direct blood flow away from your feet, so stick to looser socks for overnight.

But now, instead of introducing embers into your bedding, you can make Rice Socks instead! Here’s how:

Materials:

• Sturdy socks

• Rice

• Rubber bands

Directions:

• Pour approximately 3 cups of rice into each sock (depending on the size of the sock)

• Close the sock with a sturdy rubber band

• Heat up the socks in the microwave for 1-2 minutes (do not put them in the oven, as they can burn). Be careful when taking them out, as there can be hot spots. Be careful, especially if you have reduced skin sensitivity!

• Slip them under the blankets next to your chilly feet!

You can also warm your feet before bed with a warm foot bath, as it increases your body temperature and can help you fall asleep easier. It’s a great way to pamper yourself and get better sleep in the process!

Like many things, sleeping can look a little different, depending on where in the world you live. Check out these sleep habits from around the world:

Scandinavia

Infants often snooze outside in strollers, even in the snow! If you visit places like Sweden, Norway, and Denmark, you might see what looks like a stroller abandoned outside a cafe or store. But there is a tiny passenger in there, bundled up and snoozing away while parents enjoy a fika (do you remember what that is from last class?), or finish up their errands. While this seems crazy to American parents, folks in these countries believe that sleeping outside is much healthier for little ones. There has been almost no evidence of children being stolen, but kind countrymen will alert parents inside if a baby is awake or fussing. Sleeping outside is such a popular idea that many daycares and preschools hold nap time outside for more fresh air exposure.

Asian countries

Many Asian countries, like China and Vietnam, have no problem with people sleeping on the job (for a quick nap). For workers in these countries, grabbing a quick nap during your lunch break is somewhat expected. Some offices even have dedicated ‘nap rooms’ to help their workers unwind during the day. Naps can last anywhere from a few minutes to a full hour. The habit comes largely from the fact that many people living in this region of the world start their day much earlier than those of us in the West. Sometimes they rise as early as 4 am to work a full day!

Middle East

In countries like Afghanistan, bedrooms can serve multiple purposes and rarely do people sleep alone. Many families will fold up their mattresses and blankets in the morning so the room can serve to entertain guests or give space for dining. It is also common for families to sleep in one room together, rather than retiring to separate spaces.

Spain

In Spain, children often enjoy the evening hours with their parents, rather than heading to bed earlier. Many children join their parents in staying awake well past 10pm. This is largely due to the fact that most Spainards enjoy a midday siesta and much later dinner times. Many families eat as late as 9pm, so heading off to bed after that works with the family schedule!

https://www.healthline.com/health/healthy-sleep/what-happens-to-your-body-when-you-lose-sleep#thinking

https://trafficschoolonline.com/blog/drowsy-driving-dangers-infographic

https://www.healthline.com/health/sleeping-with-socks-on

https://brooklynbedding.com/blogs/main/sleep-around-the-world-how-different-world-cultures-get-a-good-nights-rest