Day 40 Sleep Tip

Do you have sleep interruptions? I know they happen in our home with a busy family, pets, neighbors…life. So what is the effect of sleep disruptions and what can we do about it. What disruptions do you have? What do you do when unexpected sleep disruptions happen? Like when kids are jumping on the bed at 2 in the morning :)

We sleep disruptions happen, there are effects on our sleep as you would expect. People who have interrupted sleep tend not to get enough overall sleep. Research has found a strong correlation between sleep continuity and total sleep time indicating that people with disturbed sleep are at a higher risk of not sleeping enough hours. Not surprisingly, problems with sleep maintenance are a frequent complaint among people with insomnia. Insufficient sleep can cause daytime sleepiness that detracts from school or work performance and heightens the risk of accidents while driving or operating machinery.

Even when it doesn’t reduce sleep quantity, a mounting body of evidence points to the harm of interrupted sleep. During healthy sleep, a person progresses through a series of sleep cycles, each of which is made up of distinct sleep stages. Repeated interruptions and awakenings can disrupt that process, causing far-reaching effects of disrupted sleep on brain function, physical health, and emotional well-being.

While the exact mechanisms underlying sleep’s role in brain health are not fully understood, research points to sleep continuity as important to thinking, memory, and decision-making. Sleep disruptions have also been associated with neurodegenerative disease including dementia and Parkinson’s disease. Fragmented sleep is considered to be an early symptom of these conditions, but research suggests that it may also be a contributing factor to their development.

In addition, repeated awakenings during sleep have been connected to mood disorders like depression. One study demonstrated a stronger correlation between interrupted sleep and a depressed mood compared to reduced total hours of continuous sleep. In addition, these issues were compounded with consecutive days of interrupted sleep, suggesting that the effect can accumulate over time.

Disrupted sleep can cause detrimental impacts on physical health as well. Otherwise healthy people have been found to have higher sensitivity to pain after just two nights of fragmented sleep. The long-term inability to proceed through each sleep stage combined with the activation of multiple systems of the body during repeated awakenings has been tied to higher rates of cardiovascular disease, weight gain, and metabolic problems including type 2 diabetes. All of these potential effects on the brain and body indicate that healthy sleep requires avoiding disruptions that inhibit sleep continuity.

So what do we do when these interruptions and disruptions happen? I love to the bedside table solution.
On my bedside table is a collection of tools that I can just grab and use to go right back to sleep. Of course after I have a chat with the kids jumping on the bed and lovingly tuck them back in bed. I love that I have tools that I can use so handy!
On my bedside table are:
Balance
Serenity
Shinrin-Yoku
Copaiba
Breathe
A Glass of Water
Serenity Softgels/Stick
Deep Blue Stick
Pink Noise

I have all my favorite grounding oils to help my get back to a calm and restful place, Breathe (just incase I need to have Dr. Gough use a little so he can breathe better and quieter), a glass of water for hydration, softgels if I need a little extra support to fall back asleep, I love to reapply the sleep stick and my deep blue stick for stiff/soar spots that might keep me awake.
I would love to know what is on your bedside table??

It maybe tempting to pick up your electronic devices, but that can lead to even more disruption to your sleep. The good sleep practices you have implemented still apply when we are waken up at night.

Here are a few studies for you:

Short- and long-term health consequences of sleep disruptionSleep plays a vital role in brain function and systemic physiology across many body systems. Problems with sleep are widely prevalent and include deficits in quantity and quality of sleep; sleep problems that impact the continuity of sleep are ...www.ncbi.nlm.nih.gov

https://pubmed.ncbi.nlm.nih.gov/28579842/

sleepfoundation.org

Dogs are the number one interuption and years of getting up at 2 and 3 in the morning trying to break that cycle.

Balance is always nearby with wild orange 2 of my favorite.

My serenity sick is next to my bed

Waking up to use bathroom. I don’t have an oil go to. I used to look at phone and would often be awake for awhile. I’ve been going back to sleep fairly quickly lately.

On my bedside table are my essentials- Diffuser, water bottle, Serenity and Breathe stick. Premade diffuser blends I make for bedtime routine and a few other roll ons. Serenity and Breathe are my top oils for bedtime.

I always have water, serinity softhel and stick. The deep blue is nearby too

I alway have a glass of water with being on oxygen, you get dryed out. I also have the Senerity and Breath stick on my nightstand. When I wake up I reapply both stick and I can go to sleep, If I can't fall asleep after 15 minutes I do my normal morning routine and try to get some chores done.

I wake up when my feet get cold. I have serenity stick and essential oil next to my bed.