Why is Sleep Essential?
Sleep is wildly undervalued and disregarded. This is worrisome considering how influential it is toward one’s health, recovery and mental wellbeing. We hope this post reinforces the importance of getting enough quality sleep.
This post is heavily influenced by a podcast episode from The Darin Olien Show titled “Unhealthy Sleeping Patterns.”
Let’s review why sleep is important, how much you should be getting, why it matters when working out, tips for better sleep and more.
Why do we Need Sleep?
Sleep ensures our bodies and brains function properly. It also influences our physical health, appearance and performance. The parasympathetic nervous system, when the body enters a period of rest and digest, is also engaged.
Numerous functions and processes occur during this time of “shut down.” Creating an opportunity for restoration, upkeep, detox, regulation, etc. The amount of sleep you get each night will influence your risk toward certain health issues.
Detriments of poor sleep include: heart disease, heart attack, heart failure, stroke, dementia, hypertension, high blood pressure, obesity, poor mental health, lower immunity and more.
Getting proper sleep can help one’s gains and performance in the gym. You’re not only giving the muscles a break, but the body is refueling its energy supply. Sleep also helps reduce the risk of injury.
How Much?
The easiest answer is seven to nine hours.
Anything less OR more can lead to increased risks of the issues listed above. Sleeping 10 or more hours raises one’s risk of death by 49 percent. Excessive sleep can be dangerous overtime.
However, it’s okay every once in a while — sometimes our bodies need it.
It’s important to note: There is no way to “catch up” on sleep.
Our bodies contain an internal clock referred to as the circadian rhythm. This clock is in tune with the sun. Which means it resets every 24 hours and is why we can’t make up for lost sleep.
Waking with the sun and going to bed with the moon supports a healthy circadian rhythm. Promoting normal shifts in hormone levels such as serotonin, melatonin and dopamine. A harmful cycle begins when messing with our circadian rhythm.
Relying on caffeine and supplements may seem like a solution. However, prolonged use fosters an unhealthy cycle of dependency and discourages natural bodily function. There’s no amount of shortcuts or supplements that’ll completely improve sleep.
Sleep + Obesity
Lack of sleep can lead to obesity. When asleep, the body releases hormones that control appetite levels, support the metabolism, etc. Not getting enough causes ghrelin, the hunger hormone, to increase and leptin, the hormone that signals fullness, to decrease.
Ultimately, inadequate sleep results in unbalanced hormones.
This can lead to weight gain, diabetes and food cravings. When tired, people tend to reach for sugary foods for a quick boost of energy. This pattern continues as the sugar wears off, the person crashes and again, searches for an additional boost.
Oversleeping also leads to a higher risk of obesity.
How to Get a Better Night’s Sleep?
Here’s a list of things to try and/or consider:
Stop using your phone and electronics 30-60 minutes before bed;
Limit exposure to blue and artificial light;
Build a relaxing bedtime routine;
Read before bed;
Maintain consistent wake and sleep times (or as close as possible — even on weekends);
Avoid caffeine after lunchtime;
Get morning sunlight on your face and in your eyes (helping to set your circadian rhythm and maintain hormone levels);
And more.
Takeaways
It may take time to build this habit of getting proper, adequate sleep. Once you discover what works for you and you’re consistently getting enough, you will start to notice a difference. You’ll wake up rested, happy, ready to start the day and full of energy.
Consistency is key. It becomes the determining factor in whether or not you will reap the benefits. Sleep is paramount to healthy living.