Sleep is a basic need. Without it we can’t survive. But for those of us suffering from chronic pain it seems more elusive than ever.
Past posts have outlined how important it is to get 7-9 hours of sleep a night. And we’ve also discussed how the lights from reading, watching TV, even seemingly innocuous light from our phones, streetlights, the moon and alarm clocks can disrupt sleeping patterns. Blocking it all can enhance sleep quality. Recent studies have even shown how ambient light can affect not only how long we sleep but also how much deep or slow wave sleep we get as well.
Any amount of light can change our circadian rhythm – the bodies internal clock- and interfere with important bodily functions that rely on a day/night cycle. Without it our ability to sleep, recover, think, function, and heal is altered.
Investing in an inexpensive eye mask may be just the answer.
One study showed when participants used one at night they actually improved their cognitive skills- recall, word association, memory – as well as reaction time. EEGs showed this improved performance correlated with more time in slow wave or nonREM sleep- when the body physically recovers from the day. This is when 95% of human growth hormone is released.
Enhancing this phase of the sleep cycle has been linked to not only better cognitive health but:
Lower pain levels. Scans have shown poor sleep interferes with pain centers in the brain that change how we perceive pain. Sleep deprived participants increased activity in the somatosensory cortex by 120%, resulting in lower pain thresholds. And a 60-90% drop in the striatum and insula brain regions that dampen pain signals. In another study awakening repeatedly was also linked to increased pain.
Lower diabetes. Too little sleep can increase insulin resistance. Insulin helps us to transfer glucose from the blood to all aspects of our body for energy. When we have trouble producing it or resistance occurs, glucose transfer is impaired and circulating sugar levels rise. This leads to increased hunger, reduced satiety, and increases the likelihood we’ll reach for high carbs, fat and processed foods the next day.
Less inflammation. Sleep deprivation is associated with elevated inflammatory markers. This is our body’s natural defense to disease or injury. White blood cells release cytokines and other inflammatory markers to attack invaders and protect us. But when it persists long after the inciting event, it becomes harmful. Which can lead to, or exacerbate chronic pain, cardiovascular disease, diabetes, lower immune responses, cancer, even Alzheimer’s.
Improved cardiovascular health. Sleep is when blood vessels relax. When we don’t sleep well this doesn’t occur the sympathetic nervous system is activated, which then increases heart rate, salt retention and vasoconstriction in blood vessels. This leads to volume overload and cardiac overdrive. Sleep deprivation also leads to chronic inflammation which affects the endothelial cells that kinetic our blood vessels. This alters their integrity and ultimate blood flow capacity.
Mental health issues. There’s no question we’re more prone to depression, stress, and heightened anger responses when we’re tired throughout the day. Without recovery time in sleep we are a ticking time bomb. Perpetually in a fight or flight mode, ready to explode. As a society living by the clock, overwhelmed with a multitude of stressors, many beyond our control, and a social media that bombards us daily, we are all in desperate need of a good nights sleep.
Worsening obesity. A good nights sleep improves weight and metabolism. Studies have shown weight is adversely affected in those who get less than 7 hours of sleep. It actually increased the odds of becoming obese by 89% in children and 55% in adults. This appears to be linked to increased levels of the appetite regulating hormone, gherlin, and lower levels of the hormone leptin, which helps us to feel full. Translating to higher caloric intake and hunger pangs.
Exposure to any light also suppresses melatonin, our sleep inducing hormone, that tells the brain it’s time to get sleepy and helps us to fall and stay as asleep. But any ambient light even from a clock or cell phone can be enough to disrupt this signal and impair sleep. Eye masks can easy, accessible and cheap way to help block these light intrusions and realign our internal clock with the cycling of the sun.
I remember watching old movies where the glamour star was seen in bed with one on. It seemed like a silly extravagance, only for the rich and famous. But now it appears they really are functional and can improve all our “beauty” sleep.
They come in a variety of styles so here’s some ideas on which might work best for your needs:
Size. It should sit comfortably on the face without being too loose or tight but still covers both eyes. Adjustable straps can help make sure the fit is perfect.
Shape. From flat to curved to cups that take the fabric away from the eyes, see which works for you.
Material. Cotton is cheap and feels soft. Silk reduces friction and won’t soak up nighttime creams. Inner foam ones can help to maintain their shape.
Weight. It can be light weight or a little heavier to add light pressure for stress relief.
Light blocking. If any light disrupts your sleep go for one that has a blackout effect.
Temperature. Hot or cold, adding either can be just the soothing factor needed to not only restore your circadian rhythm but ease eye strain, or headaches.
Fit. Make sure they are snug enough to cover throughout the night but not so tight they put pressure on the eye sockets.
Worried about wrinkles? Opt for a silk mask that creates less friction and drag across delicate skin. But even if they occur they are short lived and will go away in time.
Worried about acne? Anything that rests on our faces can act as a sponge, soaking up sweat, oils debris. Just like pillow cases, wash them regularly.
There’s no question light pollution reduces the time we spend in deep sleep which impacts how well we recover and feel the next day. Sleep masks are an easy answer and can be bought on-line or at your corner pharmacy for just a few dollars.
Give one a try night, see if it works for you.
-https://academic.oup.com/sleep/article/46/3/zsac305/6912219?login=false
-https://www.healthline.com/health/sleep-mask-game-changer#benefits
-https://www.everydayhealth.com/sleep/can-wearing-an-eye-mask-to-sleep-tonight-boost-your-brain-function-tomorrow/#:~:text=According%20to%20the%20participants’%20sleep,the%20quality%20of%20their%20sleep.
-https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377487/
-https://www.cdc.gov/diabetes/library/features/diabetes-sleep.html#:~:text=Too%20little%20sleep%20can%3A,high%20in%20carbs%20and%20sugar.
-https://www.health.harvard.edu/sleep/how-sleep-deprivation-can-cause-inflammation
-https://www.health.harvard.edu/blog/snooze-more-eat-less-sleep-deprivation-may-hamper-weight-control-202204042718#:~:text=Insufficient%20sleep%20is%20associated%20with,bring%20them%20back%20to%20balance.