Sleep is essential for health and wellbeing, and the body is programmed to spend around one-third of life sleeping. When sleep is disrupted, perhaps due to stress, insomnia or sleep apnea, the body suffers, resulting in conditions such as pain, body aches, and headaches. Chronic sleep disorders can lead to more serious illnesses such as depression, cardiovascular disease, and stroke.
Two recent studies shed further light on the necessity of good sleep, revealing how sleep disorders impact pain levels, a unique condition called catastrophizing, heart disease, and stroke.
Insomnia, catastrophizing, and osteoarthritis
A study published in Arthritis Care and Research found that those with osteoarthritis (OA) of the knee and chronic insomnia are more sensitive to pain than those with OA of the knee who sleep well. OA patients with insomnia also displayed evidence of central sensitization (CS), which refers to how a specific pain area becomes increasingly painful and sensitive to stimulation over time, due to changes in the central nervous system. CS is related to catastrophizing, a term that describes how those experiencing pain visualize a progressively worsening future of pain and suffering.
Insomnia, heart disease, and stroke
Research presented at the European Society of Cardiology’s EuroHeartCare conference found that poor sleep is associated with increased risk of heart attack and stroke. Additionally, 63% of those who suffered a heart attack during the study were also found to have a sleep disorder. Sleeping disorders have also been linked to negative affective states, including anxiety, depression, hostility, and stress. Those who did not sleep well reported a two-to-2.6 times greater risk of heart attack and a 1.5-to-4 times greater risk of stroke compared to those who achieved good sleep.
The evidence highlights the crucial need for sleep in maintaining overall health.
Tips to improve sleep quality
- Avoid eating after 8 pm, consuming caffeinated beverages or alcohol after 6 pm, or exercising before bed. These activities can excite the body, making it more difficult to sleep.
- Create a sleep-friendly environment in your bedroom by not reading, eating or watching TV in bed, blocking out as much light as possible with curtains, and turning any digital clocks away.
- Practice meditation, mindful breathing, or self-hypnosis in bed to help calm your mind and relax your nervous system.
- Maintain a regular sleep schedule by going to bed and waking up at the same time each night to help your body’s circadian rhythm regulate itself.
For those who feel they need extra help getting to sleep, try implementing natural sleep remedies, such as drinking tart cherry juice, which has been shown to improve sleep due to its melatonin content.
Achieving quality sleep is one of the most important factors for increasing your lifespan and overall quality of life, and it’s within your reach.
