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The Importance of Sleep and Coping with Sleep Cycle Disruptions

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While sleep may appear to be a reward or special treat for some, it is a vital biological process that is necessary for optimal functioning.Without proper sleep, the body cannot adequately process new information, create memories, rid itself of toxic waste, restore energy, balance hormone secretion, and repair cells.  Inadequate length and/or quality of sleep can lead to both mental and physical challenges. (Nunez & Lamoreux, 2023)

Our Built In Sleep Cycle

Our master biological clock regulates physical, mental, and behavioral changes that follow a 24-hour cycle.  This process is referred to as a circadian rhythm.  Sleeping at night and wakefulness during the day is an example of the circadian rhythm.  Day light alerts the body to send messages to the brain to release hormones that promote attention, awareness, and energy.  Conversely, in the evening, hormones that produce relaxation and sleep are released.  Because the circadian rhythm is deeply rooted in our biological systems, it is difficult to sleep during the day and stay awake at night.  Even when the length of sleep is adequate, frequent awakenings and the absence of deep sleep may occur when one attempts to sleep during the day (Suni & Dimitriu, 2023).

When Life Gets in the Way of Our Built in Sleep Cycle

Individuals who work nights, early mornings, rotating shifts, or irregular hours lose one to four hours of sleep per day, as they experience problems falling asleep and staying asleep (insomnia) during non-work hours (Pacheco & Rehman, 2023). A stressful job such as a police officer (Ma et al., 2015), healthcare worker(Stimpfel, 2020) or active-duty military (Troxel et al.), coupled with non-traditional work hours, compound the problem.  One of the most often reported complaints of military members returning from deployment is a sleep disturbance.

Sleep deprivation and sleep disruption may result in consequences that negatively impact health and day-to-day functioning. Furthermore, there is a bi-directional association between sleep problems and illness, meaning that sleep problems may cause or increase symptoms of illness and illness may cause or increase sleep problems. (Medic, Willie, & Hemeis, 2017).

Short Term consequences of sleep problems consist of but are not limited to:

  • Emotional distress
  • Mood changes
  • Problems with decision making and memory
  • Problems in work performance
  • Increased negative reactions to stressful situations
  • Physical complaints (e.g., low level pain, cold symptoms).
  • Weight gain

Potential long term consequences may include:

  • Depression and anxiety
  • High blood pressure
  • High cholesterol
  • Digestive problems
  • Heart conditions
  • Diabetes

Tips for Promoting Better Sleep

Many individuals do not have the luxury of changing jobs or life circumstances to resolve sleep problems.  But there some simple things you can do to increase the probability of better sleep even if your daily waking/sleeping routines are not synchronized with your natural circadian rhythm (Shriane, Rigney Ferguson, 2022).

Try making simple modifications to your daily schedule.  Some of the ideas listed below may fit better into your lifestyle than others, and some may be more effective for you than others (Suni & Dimitriu, 2023; Lammers-van der Holst et al., 2020; health.mil., 2023).

  • Before sleeping, set your thermostat to a cool temperature (no higher than 68 degrees).
  • Wear sunglasses on your way home from working a night shift if you plan to sleep when you arrive home. Sunlight tells your body it is time to wake up.
  • Block out as much light as possible using dark shades on windows, eye masks, and turning off computers that may be emitting light.
  • Block out as much noise as possible. Turn off TVs and other mobile devices, close doors, and use ear plugs.
  • Spend a few minutes winding down and clearing your mind before trying to sleep.
  • Avoid caffeine (coffee and energy drinks), and nicotine (cigarettes) at least 6 hours before trying to sleep.
  • Avoid alcohol intake. Even though alcohol has a calming effect, it negatively impacts the quality of sleep.
  • If possible, take prescribed medications at times when side effects, such as stimulating effects) won’t interfere with sleep.
  • Be careful with over the counter supplements. Melatonin, a popular supplement may actually worsen sleep problems if taken at the wrong time or wrong dose.  Seek out a sleep professional for advice before using it.
  • Do not eat a large meal immediately prior to sleep. The work involved in digestion may reduce sleep quality.
  • Moderate exercise relieves muscle tension and promotes relaxation. Several hours before attempting to sleep, move around and stretch.

If you experience challenges falling or staying asleep for a prolonged period, and your sleep problems are causing distress and problems with daily functioning, contact your health care provider.  Sleep problems may signify other health issues.  Your health care provider can explore and address the root causes with you, suggest options that may reduce sleeping challenges, and help you get back on track.

References

Health.mil. (n.d.). Sleep Tips for Sift Workers.  https://www.health.mil/Military-Health-Topics/Centers-of-Excellence/Psychological-Health-Center-of-Excellence/Real-Warriors-Campaign/Articles/Sleep-Tips-for-Shift-Workers

Lammers-van der Holst, H. M., Murphy, A. S., Wise, J., & Duffy, J. F. (2020). Sleep tips for shift workers in the time of pandemic. Southwest J Pulm Crit Care., 20(4), 128–130. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7189699/

Ma, C.C., Andrew, M.E., Fekedulegn, D., Gu, J.K., Hartley, T.A., Charles, L.E., Violanti, J.M., & Burchfiel, C.M. (2015) Shift work and occupational stress in police officers.  Safety and Health at Work, 6(1) 25-29. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4372186/

Medic, G., Wille, M, Hemels, ME.  (2017) Short- and long-term health consequences of sleep disruption.  Nature and Science of Sleep.  9, 151-161. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5449130/

Nunez, K & Lamoreuz, K.  (2023) What is the purpose of sleep? https://www.healthline.com/health/why-do-we-sleep

Pacheco, D. & Rehman, A.  (2023) Shift work disorder. What it is, what causes it, and its potential complications.   https://www.sleepfoundation.org/shift-work-disorder

Sleep Health Foundation. (2023). Healthy sleep practices for shift workers. https://www.sleephealthfoundation.org.au/?view=article&id=1141:healthy-sleep-practices-for-shift-workers&catid=98

Stimpfel, A.W. (2020) Shift work and sleep disruption: Implications for nurses’ health.  American Nurse.  https://www.myamericannurse.com/shift-work-and-sleep-disruption-implications-for-nurses-health/

Suni, E. & Dimitriu, A.  (2023). Circadian rhythm.  What it is, what shapes it, and why it’s fundamental to getting quality sleep.   https://www.sleepfoundation.org/circadian-rhythm

Troxel, W.M., Shih, R.A., Pedersen, E.R., Geyer, L., Fisher, M.P. Fisher, Griffin, B.A., Haas, A.C., Kurz, J., Steinberg, P.S. (2015). Sleep in the military: Promoting healthy sleep among U.S. servicemembers. Rand Health Quarterly, 5(2), 19. https://www.rand.org/pubs/research_reports/RR739.html



Your Body: More Than an Image in the Mirror

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The body is an amazing instrument. Major organs work together to allow you to breathe, convert food into nutrients, move in space, reproduce, protect yourself or heal from illness, and perceive and make sense of the world around you. While the body is capable of so much, why do many individuals dislike their bodies? The answer to this question is more complicated than it may appear.

What is Body Image?

Body image is a term that describes thoughts, feelings, beliefs, attitudes, and perceptions about one’s body (Hosseini & Padhy, 2022).

Specifically, body image is defined as:

  • How you see your body, including your height, shape, and weight, and individual body parts,
  • What you think and believe about your body,
  • How you feel about your body, and
  • What you do to address your feelings, beliefs, attitudes, and perceptions about your body.

Body image is an important component of overall wellbeing and influences how people function on a day-to-day basis. Body image exists along a negative/positive continuum and may change at any time. When realistic expectations, acceptance of and/or satisfaction with the body occur, a positive body image is experienced. Conversely, when thoughts, feelings and beliefs about the body are inconsistent with an ideal image one forms in their mind, a negative body image occurs (Office of Women’s Health, 2021; National Eating Disorders Association [NEDA], 2021).

How is Body Image formed?

The development of body image is a complex process. It begins in early childhood and evolves over time. The process consists of interactions between external and internal factors (Hosseini & Padhy, 2022; NEDA, 2021).

  • External Factors: Cultural/Environmental/Social—Messages from parents, siblings, peers, teachers, and the media influence beliefs and assumptions about the body. Comparisons to others coupled with a culture that focuses on beauty, perfection, and anti-aging may contribute to shaping opinions about the self. This is often seen on social media as it often perpetuates that beauty and perfection are the ultimate goals, with filters and editing tools creating a distorted reality. The constant bombardment of images promoting youthfulness can make individuals feel inadequate and self-conscious about their appearance. Traumatic experiences (accidents, sexual/physical assault, emotional neglect) may impact body image. Developmental milestones such as transitioning from child to adulthood, starting a family, dealing with adult children leaving home, and aging/retiring from work may increase the probability of fluctuating body images.
  • Internal Factors: Personality/Emotional/Psychological—Anxiety and depression, and personality characteristics such as perfectionism, rigid thinking, and high expectations of self may influence or reinforce body image.

Tips on Achieving and Maintaining a Positive Body Image

Your wellbeing is in part, dependent on your body image. Therefore, working towards and maintaining a positive body image benefits your physical and psychological health, as well as your relationships with others. These recommendations may help you in your journey (NEDA, 2021) toward an optimal body image.

  • Remember your body is merely the shell in which your emotional, physical, and spiritual person resides. Your body does not define you.
  • Take care of your body. To function properly, your body needs a consistent dose of nourishment, including food, physical activity, and social relationships.
  • When thoughts about your appearance start to overwhelm you, remind yourself of all the things your body can do. Your body allows you to move through space, view the world around you, problem-solve, experience different emotions, and connect with others.
  • Limit negative media influences: Unfollow sites that equate extreme body types (for example, very thin or very muscular) with happiness. This includes unfollowing people and influencers on social media that put a focus on unrealistic body images. Receive information on healthy dieting from your doctor, not the media. Observe the contents of advertisements with critical eyes and ears before making impulsive decisions to adopt the message or purchase the item.
  • Surround yourself with positive people and messages. Being with people you trust and receiving messages that inspire you help to prevent an unrealistic body image.

Be mindful of signs that may signal a path toward a negative body image. It is normal to engage in some of these behaviors every now and then. However, if you find that these activities are starting to interfere with or prevent you from accomplishing routine daily activities, it may be time to discuss these issues with your doctor. Avoid these behaviors:

  • Looking in the mirror multiple times a day.
  • Believing that happiness is equated to physical attractiveness.
  • Comparing your appearance to others.
  • Avoiding social situations because you are not attractive enough.
  • Wearing loose or bulky clothes to hide your body shape.
  • Engaging in extreme diets.
  • Declining invitations where eating is involved.
  • Refusing to be part of a photograph or editing photographs of yourself before sharing them.
  • Approaching hygiene needs or shopping for clothes with dread.
  • Feeling depressed or anxious, or having trouble concentrating after you eat.
  • Asking friends and family about their opinions regarding your appearance.

An ideal body is not measured by how you look. An ideal body is one that functions optimally and allows you to embrace what life has to offer. Slowly shifting your thoughts from self-criticism to ones of appreciation and respect may improve your overall wellbeing.

References