“ Don't ask how people are doing, ask how they are sleeping. .” - Andrew D. Huberman, Ph. D.
Why you should make sleep your #1 priority
Sleep is now generally accepted as THE most important aspect of health as it is the foundation of all mental health, physical health and performance.
Lets start out with the problem:
2 out of 3 people in developed nations fail to sleep the recommended 7-9hrs per night. Sadly some still wear this lack of sleep as badge of honor, to function on such little sleep in the name of higher productivity or “success”. If that's your thing, knock yourself out. For the rest of us, this recommendation of 7-9hrs is not just some general guideline. Sleep research has very clearly shown us that for 97-99% of the population, 7-9hrs is crucial for operating optimally. Many people think they can get away with less but we now know only 1-3% of the population have a gene where they are able to sleep more efficiently to allow a few hours less sleep with the same result.
Lets continue to attempt to scare you into making this more of a priority.
Restoration and Repair
One of the primary reasons why sleep is so important is that it allows our bodies to restore and repair themselves. During sleep, our bodies work to repair and regenerate tissues and organs, build bone and muscle, and strengthen the immune system. When you sleep less than six or seven hours per night, you double your risk of getting cancer. And in one study, people sleeping 5 hours per night were 32% more likely to catch the common cold. Getting enough sleep is crucial for optimal physical health and can help prevent a wide range of health problems, including heart disease, obesity, and diabetes.
Brain Function and Mental Health
Sleep is also essential for optimal brain function and mental health. During sleep, the brain consolidates and processes information. This is essential for long-term memory retention and learning. The brain will also removes damaged cells and replaces them with new ones while regulating neurotransmitters, all during sleep. This can affect mood, cognitive function, and behavior. Lack of sleep is a major factor in all major mental health conditions, like depression, anxiety and suicide. We have measured people's brains, seeing them become far more emotionally reactive when sleep deprived, putting the body into a fight-or-flight state of chronic stress.
Weight Management
Sleep also plays a role in weight management for a multitude of reasons. First lack of sleep can disrupt the hormones that regulate appetite, specifically leptin and grelin. This leads to increased cravings and a greater likelihood of overeating. This is because lack of sleep is a stressor to the body which signals to the body you must eat now because danger lingers, which means we don’t know when we will find food again. This is a evolutionary response we developed as hunters and gathers that has not caught up to our world where we are surrounded by food constantly. For similar reasons, in the stressed state of lack of sleep, the body also releases cortisol. Cortisol is necessary and healthy for the body to function properly but too much cortisol, in the case of consistent lack of sleep, means the body will hold onto the weight it has. Lastly sleep loss can accelerate diabetes by makes our bodies less receptive to insulin.
Dr. Eve Van Cauter of the University of Chicago found that study participants restricted to 4-5 hours of sleep ate an average of 300 more calories daily, which translates to 10-15 pounds of extra weight gain per year.
Getting enough sleep can help keep these hormones in balance and contribute to healthy weight management.
Overall Well-being
Finally, getting enough sleep is essential for overall well-being. Lack of sleep can leave us feeling tired, irritable, and unable to concentrate. On the other hand, getting enough sleep can improve our mood, increase our productivity, and help us feel more alert and focused throughout the day. I’ve seen it in myself and my practice over and over again. Without getting good rest it’s very difficult to simply feel good as we move through life, let alone trying to make lifestyle changes.
If that's not enough consider this:
Sleep researchers have found that if you get less than 5 hours sleep, then you are three times more likely to crash your car. Drowsy driving causes more car accidents than drugs and alcohol combined. Why? Because sleep deprivation causes momentary total gaps in awareness of the outside world called “microsleeps.”
I hope this is clear that sleep is a vital component of maintaining good physical and mental health. The benefits of getting enough quality sleep are numerous and far-reaching. Take a look at my bog post on how to “Improve your sleep and rid yourself of insomnia” for suggestions to get a restful night of sleep.
Comments