Getting better zzzzzs

Dr. Michel Cramer Bornemann, lead investigator of Sleep Forensics Associates at Hennepin County Medical Center, and Brenda Navin, a wellness coach at Woodwinds Health Campus, talk about the benefits of sleep for people of all ages and share tips on how to get more of it.

NINE HEALTH EFFECTS OF SLEEP

Growth and development. In deep sleep, your body secretes human growth hormone, which is essential for growing children and adolescents. Without enough sleep, these hormones aren't released at optimal levels.

Repair of muscles, cells and skin. During deep sleep, your body releases anabolic hormones, including prolactin and testosterone. These are important for strength and the repair of muscle mass, cells and tissue, including your skin.

Illness prevention. Without adequate sleep, your immune system has a harder time fighting infections and viruses. Want to decrease your chances of getting sick from the H1N1 flu? Go to bed!

Weight and appetite control. Ghrelin, a hormone secreted by the stomach and pancreas, stimulates hunger. Leptin, a hormone secreted from fat cells, makes you feel full. Sleep loss leads to more ghrelin and less leptin secretion, which makes you hungrier.

Belly size. Sleep deprivation may increase levels of the hormone cortisol, which makes you gain belly fat.

Metabolism. Inadequate sleep slows your metabolism, making it easier to gain weight.

Diabetes. When you miss sleep, the secretion of insulin, which removes blood sugar from the blood stream, is diminished. The resulting decrease in blood sugar tolerance is a major contributor to diabetes.

Mood. People who are sleep-deprived are more likely to become depressed and anxious.

Memory and mental performance. In the REM phase of sleep, neural connections are made that appear to help with memory consolidation. Learning, remembering, problem-solving and concentration are all linked to a good night's sleep.

SEVEN TIPS FOR BETTER SLEEP

Off with the TV, computer and texting. Your body starts secreting the hormone melatonin, a natural sedative, about four hours before bed. But certain light frequencies, such as TVs, computers and cell phones, can counteract the effects of melatonin. Even if these habits feel relaxing, they keep your brain in an active state. Stop using electronics a few hours before bed.

Limit caffeine and alcohol. Caffeine often takes eight hours to clear your system, so avoid it at least that long before bedtime. People think alcohol relaxes them at night, but it actually keeps you in lighter phases of sleep and inhibits the deeper, more restorative phases.

Rethink your room. Your bedroom should be for sleep (and sex) and nothing more. Get rid of TVs, electronics, bills and work. Simplify by removing clutter and organizing the room. Paint your walls soothing colors, such as blue, green or lavender. Invest in a comfortable mattress and nice sheets, blankets and pillows.

Develop a ritual. Listen to classical music or read a book a half-hour before turning in.

Rethink meals. A big meal before bed means your body must work on digestion before it works on sleep. Too many late-evening liquids cause disruptive midnight potty breaks. Sugar intake also can make sleep more difficult.

Sleep when you can. If there's just no way to get those seven to nine hours in right now, let yourself sleep in on weekends and on vacations. Keep your schedule clear all morning and don't use an alarm. Your body will awaken when it's ready. Naps are also helpful, although some people find it's hard to fall asleep if they nap for more than about 20 minutes.

Get outside and exercise earlier. Spending time outside in daylight keeps your natural circadian rhythm working properly. Also, some people need to avoid exercise for about three hours before bed. That's because physical activity raises your body temperature, and if it's still elevated when you tuck in, it'll be harder to drift off.