Sleep is a pillar of life. You hear it all the time – getting more sleep is the key to better health. But how many benefits does sleep really give us? And how many hours do we need for optimum health?
The Impact Of Sleep
We’ve all had those days where we haven’t had enough sleep the night before and our functioning isn’t where it should be. Those days you feel tired, sick, and a little off because you know your body is simply exhausted and overrunning. I’m a firm believer that sleep is the foundation of your physical and mental health and performance. And if you want to improve your life, sleep is one of the first places you should start. It sounds simple — until you learn about the true science behind sleep and how powerful it can be in improving your health. Studies show that insufficient sleep can undeniably damage our cognitive functioning. On top of this, it can result in weight gain, increased inflammation,
hormonal imbalances, and overall poor nutrition. But how exactly can a lack of sleep contribute to all of this? Here’s the rundown on feeling run down:
“Studies show that insufficient sleep can undeniably damage our cognitive functioning.“
People who get insufficient hours of sleep each night consume fewer vitamins and minerals
It isn’t established whether or not a lack of sleep is causing less nutrient intake or the other way around. But, research has shown that there is a high correlation between people that get insufficient hours of sleep and lower consumption of key vitamins and minerals, such as vitamins A, D, and B1, magnesium, calcium, and phosphorus. Because our bodies don’t naturally make most of these micronutrients, we need to get them through our environment or food intake. Further research into the causal relationship between these findings is still being undertaken to establish if sleep interferes with our body’s ability to absorb nutrients, or if a lack of nutrients contributes to issues with sleep. But, it could be a good idea to look into whether you may be lacking any of these vitamins or minerals and whether or not supplementation may help you get a better night’s sleep. Incorporating more plant-based foods into your life is another great option as these contain a density of nutrients.
When your body gets ‘overtired’ due to lack of sleep, you release the stress hormone cortisol
The key to getting the right amount of sleep is to actually have a good night’s sleep right? Well, research shows that unless you’re going to sleep at the right time, it might not matter how long you actually sleep. If you’re staying up too late, your body reaches an ‘overtired’ state and releases the stress hormone cortisol. This release of cortisol gives your body an extra hit of energy. And if you try to push against it, no matter how tired you may feel, you’ll toss and turn all night and you’ll probably find your mind racing and keeping you awake. To avoid this extra release of cortisol, try getting to bed earlier before you reach that overtired state.
An important thing to note here is that it isn’t as much about the time on your clock, as it is the time on your body’s clock. While some studies suggest going to sleep at 10pm is the optimal time, sleep experts, such as, Dr Colleen Lance, suggest there is no ‘magic number’ to go to sleep with. Rather, it has to
“The science behind sleep and our circadian rhythm show us that it’s more important to focus on consistency.“
do with your personal needs, and everyone has different needs. The science behind sleep and our circadian rhythm show us that it’s more important to focus on consistency. It is more beneficial to go to sleep at the same time each night and wake up at the same time every morning. Instead of tuning in to an external clock, you are syncing up with your internal clock that regulates sleep. Try getting yourself into bed at a regular time and enjoy a long restful sleep.
Lack of sleep can contribute (largely) to many diseases
If you’re still not convinced about the whole getting proper sleep spiel, you might want to take note of this. If you aren’t getting an appropriate amount of sleep and therefore not supporting your biological clock, your lack of sleep could be contributing to diabetes, high blood pressure, heart disease, and many other diseases. There are many ways that lack of sleep does this, but an important one to think about is the lack of restoration and recovery of your cells and DNA during an extended period spent being awake. When we sleep our body goes into a restorative mode to give our cells a chance to ‘rest and recover’ from all of the activity it’s endured throughout the day. This happens every night when our bodies are in REM sleep so that we can be ready to get up and go again
“When we sleep our body goes into a restorative mode to give our cells a chance to ‘rest and recover’ from all of the activity it’s endured throughout the day.“
again the next morning. If your body isn’t getting a big enough period throughout the night to do this, it takes a toll on your cells. They start to wear down and burn out and this leads to a high risk of disease.
How much should we sleep?
A lot of people believe that less than seven hours of sleep is a problem. However, studies have proven that this isn’t always the case. In fact, each of us is different when it comes to sleep needs. It’s also just as important to consider the cycles within sleep, as it is to consider the length of sleep. For example, waking up in the middle of a sleep cycle, even if you’ve had 8 hours of sleep, can leave you feeling like you haven’t slept at all.
Some of us require more than others, and some of us function well with less. Some of us also sleep better at different times. This is why sometimes after sleeping for more than 7 hours you might feel groggy, and just as tired as if you had barely slept at all. Getting a certain amount of sleep doesn’t always mean you’ve slept well (or enough). The truth is that there is a lot that goes into sleep and the mechanisms behind optimal sleeping patterns. It’s important to consider the quality, duration, and impact of your sleep. Take note of your sleeping patterns and notice when you feel best after sleeping – is it after a certain amount of sleep or is it when you go to sleep at a certain time? Sleep apps can be a great way
to track your sleep and discover when your body is going through each stage of sleep so you can wake up at the end and not in the middle of a deep sleep cycle. Above all, focus on staying consistent with your sleep. Try to stick to a regular sleep schedule that works best for you.
“Getting a certain amount of sleep doesn’t always mean you’ve slept well. It’s important to consider the quality, duration, and impact of your sleep.“
There’s a reason we’re told to get enough sleep each night. We need to give our bodies time to rest, restore, and get ready for the next day. Otherwise, our health can be deeply impacted. Start cultivating a good night routine and focus on getting better (and maybe longer) sleep. It’s easier said than done, but with all of the health benefits that come with doing it, it’s one worth sticking out.
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