Sleeper
Cells
or, "Snooze your way to better skin"
By
James Whittall
MenEssentials President
Published March 2004
It's 4:30 in the morning and I can't sleep. Again. This is the third night in a row.
It happens at least twice a year, about a month before and a few weeks after Daylight Saving Time (AKA Summer Time) has done its best to provoke my unreasonably sensitive Circadian rhythm. The sun peeks above the horizon at some ungodly hour of the morning (or not at all, in winter) and I spend my nights discovering new and exciting ways to appreciate the rich cultural tapestry that is the late-night infomercial.
At least I'm not alone in my troubles. One out of every five men takes longer than an hour to fall asleep at night. For those who need to compare such things, that's twice as many men as women with this problem.
Furthermore, habitual snoring (i.e. loud enough and long enough to wake your partner, yourself, or the dead) disturbs 44 percent of men and 28 percent of women. And obstructive sleep apnea — a serious breathing disorder that often leads to insomnia — affects nine percent of men but only four percent of women.
Clearly, guys get the crappy end of the stick when it comes to a good night's rest.
Which means we typically start our days feeling (and looking) like 10 pounds of manure in a five-pound bag.
Good Sleep Equals Good Health
Miss an hour of sleep every now and again, and it's no big deal. Miss
a couple of hours every night and you develop what's known as a sleep
"debt" that is never completely repaid in full. This type of
sleep deprivation has serious long-term consequences on your health and
your skin.
A 1999 University of Chicago study shows that a sleep debt of three or four hours a night for one week affects the body's ability to process carbohydrates, manage stress, maintain a proper balance of growth hormones which regulate muscle-to-fat ratios, and fight various forms of cancer. The men who participated in this study were several times more likely than women to be so adversely affected.
Sleep deprivation also places the body under considerable stress, which decreases skin barrier function recovery. This means your skin has a harder time replacing the substances that keep it moisturized and elastic, making you vulnerable to a number of skin diseases including atopic dermatitis and psoriasis.
Anyone with a sleep disorder knows this. Many of my sleepless-in-Seattle (or Tacoma, or Skokie) customers report ashen, sagging skin, a drawn facial expression, and bags the size of Shropshire plums under the eyes. From my own past experience with moderate anxiety and insomnia, I know that my bathroom mirror painted a pretty unsettling picture until my doctor put me on Valium to restore my sleep cycle.
I've reviewed skin care sites a-plenty that say water is the number-one ingredient in good skin health.
That may be true. But if you sincerely care about your appearance, accept this additional advice as gospel: Any serious skin care regimen also begins with a full eight or nine hours of sleep.
Every night. No exceptions.
Tips for Better Sleep
1.
Sleep on
Schedule. Go to bed and get up at the same time every day. Weekends
and vacations are no excuse to break the routine, or you'll mess with
your Circadian rhythm.
2.
Don't Toss
and Turn. If you can't sleep, get up and read a book or watch
TV until you nod off. Obsessing about sleep will keep you awake longer.
3.
Don't Bring
Work to Bed. Unless you're Hugh Hefner, it isn't a great idea
to watch TV, work on that overdue spreadsheet, or edit Playboy
in your bedroom. This associates bed with activities that aren't related
to sleeping or sex. And beds should be used only for sleeping and
sex.
4.
No Butts,
Booze or Brew. Nicotine and caffeine are stimulants (duh) and
should be avoided altogether after 4 PM. Alcohol is a sedative, but
when it wears off it can negatively affect your sleeping patterns.
And your head.
5.
No Late-night
Chow. A cheeseburger and supersized synth-o-shake before bed is
your path of least resistance to indigestion and insomnia. Skip the
snack and you'll zonk more soundly.
6.
Exercise,
O Spudly One. Regular exercise encourages regular sleep. Twenty
to 30 minutes a day should do it. The best time for a cardiovascular
workout is between 5 and 7 PM. It raises body temperature and increases
the likelihood that you'll fall asleep faster. Keep physical activity
to a minimum at least three hours before you usually hit the sheets.
7.
Cool, Calm,
Relaxed. Decompress before sleepy time. Meditate, if that's your
thing, or take a warm bath. Read by the fire. Whatever. Just be sure
you sack in a mellow frame of mind.
Sleep Disorder Symptoms
The preceding advice is great for occasional restlessness. Sleep disorders
are a different beast. Symptoms include:
| • | Excessive daytime sleepiness | • | Trouble falling or staying asleep | |
| • | Anxiety, panic attacks | • | Irritability | |
| • | Difficulty concentrating | • | Weight problems | |
| • | Habitual, loud snoring | • | High blood pressure | |
| • | Morning headaches | • | Waking up choking or gasping for air | |
| • | Depression | • | Sudden, racing heartbeat at night | |
| • | Difficulty remembering things | • | Lack of energy or motivation | |
| • | Leg cramps or muscular twinges | • | Night sweats | |
| • | Impotence | • | Restlessness, difficulty staying asleep |
If you regularly exhibit any or all of these symptoms, seek the opinion of your family doctor. An overnight sleep study (polysomnogram) may be required to make an accurate diagnosis.
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