The Power of Sleep
(the superpower you never knew you had)
The one thing we take for granted, even brag about, is not getting enough sleep. But no more, because in this post, you’ll learn that sleep is your superpower — a power that grants you the gift of better physical and mental health.
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In our modern approach to living, people are really busy. Heck, we spend more time at work than, in my opinion anyway, ought to. Nevertheless, we couldn’t survive without long hours and for some, they’d be on the street if they didn’t work more than one job.
With this enslaved-like lifestyle comes a price to our health — both physical and mental. But long hours at the office, under the hood of a car, or farming from dawn till dusk isn’t the only reason we are experiencing ever-higher rates of burn out.(1)
In fact, one of the key elements to all-cause health problems is something many of us brag about, not getting — sleep.
Over the last decade or so, sleep has emerged as one of the most important elements in your wellness routine. Want to get better? Want to improve both your physical and mental health? Stop getting four hours a night. And make a serious effort to get what you need.
But just how much sleep do we need? The chart below shows just how many hours of sleep Is needed by age
The Sleep Cycle
When we sleep, we go through stages. These stages range from the beginning stages to Rapid Eye Movement(REM) See figure 1.
More on the Sleep Cycle Here
It’s Importance
Many of us see sleep as a sort of passive activity, one we are forced to put up with because we are tired. But being tired has a purpose and one could argue that it’s the gateway to mother nature’s tool to optimize all areas of your existence — sleep. It is for this reason that we cannot underestimate the power of sleep. Below are several amazing things a regular sleep hygiene routine can do for your overall well-being
1. Immune Function: Adequate sleep is a cornerstone of a strong immune system. While you sleep, your body produces cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. Cytokines are produced and released during sleep, meaning that being sleep-deprived can decrease your immune system’s ability to fend off viruses and bacteria, making you more susceptible to illnesses.
2. Emotional and Social Intelligence: Sleep has a profound impact on your ability to recognize social cues and process emotional information. When you’re well-rested, you’re better able to understand others’ emotions and expressions, which is fundamental for maintaining healthy relationships and social interactions. Sleep deprivation can impair your ability to interpret important social cues and emotional signals, leading to decreased empathy and social awareness.
3. Longevity: Research suggests a link between adequate sleep and a longer lifespan. Sleep quality and duration have been associated with a number of health outcomes that affect longevity, including chronic diseases and conditions that can shorten life expectancy. By contrast, chronic sleep deprivation has been linked to a higher risk of mortality.
4. Brain Health and Neurodegenerative Diseases: Sleep is crucial for brain health and may influence the development of neurodegenerative diseases. During sleep, the brain clears out toxins that accumulate during waking hours, including beta-amyloid, a protein associated with Alzheimer’s disease. Regular, quality sleep can help protect against the accumulation of these proteins and potentially lower the risk of developing neurodegenerative conditions.
5. Recovery and Performance: For athletes and those engaged in regular physical activity, sleep is essential for recovery and performance. During sleep, the body repairs muscle and tissue, replenishes energy stores, and releases growth hormones, which aids in muscle growth and recovery. Adequate sleep can improve speed, accuracy, and reaction time in athletes.
6. Mental Resilience: Sleep contributes to mental resilience and the ability to cope with stress. A good night’s sleep can enhance your ability to navigate daily stressors, reduce the risk of burnout, and improve overall mental health. Conversely, chronic sleep deprivation can lead to increased stress, anxiety, and susceptibility to mood disorders.
7. Learning and Memory: Sleep plays a pivotal role in learning and memory consolidation. During sleep, the brain processes and consolidates memories from the day. This process is crucial for learning new information, improving problem-solving skills, and creativity. Sleep deprivation can impair cognitive processes, making it harder to focus, learn new information, and remember things.(2)
Sleep Hygiene.
Sleep hygiene, mentioned earlier, is about the good habits and the setup of your bedroom that help you sleep well and stay alert during the day. Having good sleep hygiene means you sleep better at night, which makes you healthier, happier, think clearer, and enjoy life more.
Like all things, it takes action on our parts to create and stick to a prolonged sleep hygiene regiment. But with commitment to such a routine, you can and will likely reap the benefits of your efforts. See figure 2. For a quick rundown of a solid sleep routine.
As discussed, establishing a sleep routine is crucial for improving sleep quality and overall health/mental health outcome(3,4,5,6). Here are some steps you can take to develop and maintain a consistent sleep routine:
1. Set a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s sleep-wake cycle.(Circadian rhythm)
2. Create a Relaxing Bedtime Ritual: Engage in activities that help you relax before bedtime to transition from the day’s activities to bedtime. This could include reading, taking a warm bath, meditating, or doing gentle stretches.
3. Optimize Your Sleep Environment: Make sure your bedroom is conducive to sleep. This involves a comfortable mattress and pillows, minimal noise, reduced light exposure, and a temperature that’s cool and comfortable.
4. Limit Exposure to Screens: The blue light emitted by phones, tablets, and computers can interfere with your ability to fall asleep. Try to avoid these screens for at least an hour before bedtime.
5. Watch Your Diet: Avoid large meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep.
6. Get Physical Activity: Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, try not to exercise too close to bedtime.
7. Manage Stress: Stress and worry can make it difficult to fall asleep. Consider stress-reduction techniques such as deep breathing, meditation, or journaling.
8. Limit Naps: If you take naps during the day, limit them to 20–30 minutes and avoid napping late in the day.
9. Seek Natural Light: Exposure to natural light during the day helps maintain a healthy sleep-wake cycle. Spend time outdoors or in brightly lit areas during the day.
10. Consider Professional Help: If you’ve made these changes and still struggle with sleep, you may have a sleep disorder. Consult a healthcare provider for a diagnosis and treatment options.
Adapting to these habits and being patient with yourself as you adjust to a new routine is key. It might take some time for your body to adapt, but consistency is critical for long-term success.
A Focus on Mental Health (Part 1. Lack of Sleep)
Poor sleep can have profound and lasting effects on mental health. Over time, the consequences of insufficient or poor-quality sleep can exacerbate or even initiate a range of mental health issues(7,8). Here are some key long-term consequences of poor sleep on mental health:
1. Increased Risk of Depression and Anxiety: Chronic sleep deprivation is strongly linked to the development of mood disorders like depression and anxiety. Poor sleep can alter brain function and emotional regulation, making individuals more susceptible to these conditions.
2. Impaired Cognitive Function: Long-term sleep deprivation can lead to difficulties with concentration, memory, and decision-making. Over time, this can significantly impact an individual’s ability to function in daily life, potentially leading to increased stress and anxiety.
3. Heightened Emotional Reactivity: Lack of sleep can make individuals more emotionally reactive, leading to increased irritability, anger, and frustration. This heightened emotional reactivity can strain relationships and worsen social isolation, further impacting mental health.
4. Increased Risk of Psychiatric Disorders: Besides depression and anxiety, chronic poor sleep may increase the risk of other psychiatric disorders, including bipolar disorder and schizophrenia. Sleep disturbances are common among individuals with these conditions and can exacerbate symptoms.
5. Worsening of Existing Mental Health Conditions: For individuals already suffering from mental health issues, poor sleep can make symptoms worse. This can create a vicious cycle where sleep disturbances and mental health problems exacerbate each other.
6. Reduced Resilience: Chronic sleep issues can reduce an individual’s ability to cope with stress, leading to decreased resilience. This makes it harder to deal with the ups and downs of daily life, potentially leading to the development or worsening of mental health conditions.
7. Impaired Social Interactions: Sleep deprivation can affect social skills and the ability to interpret emotional and social cues accurately. This can lead to misunderstandings and conflicts in relationships, contributing to feelings of loneliness and social isolation.
To mitigate these consequences, it is crucial for individuals experiencing chronic sleep issues to seek professional help. This may involve adopting better sleep hygiene practices, psychological therapies such as cognitive-behavioral therapy for insomnia (CBT-I), and, in some cases, medical treatment to address underlying conditions contributing to sleep disturbances. Improving sleep quality can have a significant positive impact on mental health over the long term.
A Focus on Mental Health (Part 2. A good sleep routine)
Focusing specifically on the mental health benefits of prolonged, high-quality sleep within the recommended range for adults, here are several key advantages:
1. Reduced Risk of Mental Health Disorders: Adequate sleep is linked to a lower risk of developing certain mental health issues, such as depression and anxiety. Sleep helps to regulate the chemicals in our brain that transmit information. These chemicals are important in managing our moods and emotions. People who are sleep-deprived often report feeling more stressed, anxious, and depressed.
2. Enhanced Emotional and Psychological Resilience: Good sleep can enhance your resilience to stress. When you are well-rested, you are better equipped to deal with day-to-day stressors without becoming overwhelmed, which can improve your overall mental health and well-being.
3. Improved Emotional Regulation: Sleep plays a significant role in regulating emotions. Lack of sleep can increase emotional reactivity, leading to mood swings, irritability, and anger. Conversely, adequate sleep helps maintain emotional balance, promoting positive emotions and reducing negative emotional responses to stress.
4. Better Cognitive Functioning: Sleep contributes to various aspects of cognitive function, including memory, attention, decision-making, and creativity. These cognitive improvements support mental health by reducing feelings of frustration, enhancing problem-solving skills, and improving the ability to cope with challenges.
5. Increased Social and Emotional Intelligence: Being well-rested can improve your ability to interpret social cues and understand the emotions of others, which is vital for maintaining healthy social interactions and relationships. Strong relationships and social support networks are crucial for mental health.
6. Strengthened Mental Clarity and Concentration: Adequate sleep can help sharpen attention and concentration, allowing for better processing and understanding of information. This clarity can reduce feelings of confusion and help manage symptoms of ADHD and other attention disorders.
7. Support for Psychological Therapy: Sleep can enhance the benefits of psychological therapies, such as cognitive-behavioral therapy (CBT), by improving cognitive function and emotional regulation. This can make therapy more effective for conditions like depression and anxiety.
8. Prevention of Cognitive Decline: Long-term, good sleep habits can contribute to a lower risk of cognitive decline and neurodegenerative diseases like Alzheimer’s disease. While these conditions are primarily physical, they have a significant impact on mental health, affecting memory, thinking skills, and the ability to perform everyday tasks.
By prioritizing sleep and addressing any sleep issues, individuals can enjoy these mental health benefits, contributing to overall well-being and a healthier, more balanced life.
Optimizing your Circadian Rhythm (24-hour biological clock)
Optimizing your circadian rhythm, the natural 24-hour cycle of physical, mental, and behavioral changes your body goes through, can significantly improve your health, mood, and productivity. Here are some tips to optimize your circadian rhythm:(9)
1. Maintain a Regular Sleep Schedule
- Try to go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s sleep-wake cycle.
2. Expose Yourself to Natural Light
- Get plenty of natural sunlight, especially in the morning. Light exposure helps regulate sleeping patterns. Try to spend time outside or in brightly lit areas during the day.
3. Be Mindful of Evening Light
- Reduce exposure to bright screens and artificial lights in the evening. The blue light emitted by phones, tablets, and computers can interfere with the production of the sleep hormone melatonin.
4. Exercise Regularly but Not Too Late in the Day
- Regular physical activity can help you fall asleep faster and deepen your sleep. However, exercising too close to bedtime may interfere with sleep.
5. Watch Your Diet
- Avoid heavy or large meals within a couple of hours of bedtime. Also, be cautious with nicotine, caffeine, and alcohol, as they can disrupt sleep.
6. Establish a Relaxing Evening Routine
- Create a ritual that tells your body it’s time to wind down. This can include reading, taking a warm bath, or meditation.
7. Control Your Sleep Environment
- Make sure your sleeping environment is ideal for rest. This means cool, dark, and quiet. Consider using room-darkening shades, earplugs, and a comfortable mattress and pillows.
8. Limit Naps
- If you take naps, try to limit them to 20–30 minutes and avoid napping late in the day.
9. Manage Stress
- Try to resolve your worries or concerns before bedtime. Techniques like journaling, deep breathing, or meditation can be helpful.
10. Consider Professional Help if Needed
- If you’ve tried these tips but still struggle with sleep, you may want to consult a healthcare provider. They can identify any underlying issues and provide specific advice or treatment.
Optimizing your circadian rhythm is not a one-size-fits-all process. It may take some experimentation and adjustments to find what works best for you. However, by being mindful of your habits and making small changes, you can significantly improve your sleep quality and overall well-being.(10)
In conclusion, sleep is vital for our overall well-being. From improved mental health and clarity to longevity and better cognitive functioning, sleep management may be your literal life-savor.
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“Gallup, Inc. ‘Employee Burnout: The Causes and Cures.’ Gallup.com, 2 Aug. 2023, www.gallup.com/workplace/508898/employee-burnout-causes-cures.aspx."
2. (Mayo Clinic Staff), the title of the article (“Sleep Tips: 6 Steps to Better Sleep”), the publisher (Mayo Clinic), the organization responsible (Mayo Foundation for Medical Education and Research), the date of publication (7 May 2022), and the URL (www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379).
3. Chaput, Jean-Philippe et al. “Sleep duration and health in adults: an overview of systematic reviews.” Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme vol. 45,10 (Suppl. 2) (2020): S218-S231. doi:10.1139/apnm-2020–0034
4. Chaput, Jean-Philippe, Casey E. Gray, Veronica J. Poitras, Valerie Carson, Reut Gruber, Timothy Olds, Shelly K. Weiss, Sarah Connor Gorber, et al. “Systematic review of the relationships between sleep duration and health indicators in school-aged children and youth.” *Applied Physiology, Nutrition, and Metabolism*, 16 June 2016, https://doi.org/10.1139/apnm-2015-0627.
5. Saunders, Travis J., Travis McIsaac, Kevin Douillette, Nick Gaulton, Stephen Hunter, Ryan E. Rhodes, Stephanie A. Prince, Valerie Carson, et al. “Sedentary behaviour and health in adults: an overview of systematic reviews.” *Applied Physiology, Nutrition, and Metabolism*, 15 October 2020, https://doi.org/10.1139/apnm-2020-0272.
6. Suni, Eric, and Alex Dimitriu. “Teens and Sleep: An Overview of Why Teens Face Unique Sleep Challenges and Tips to Help Them Sleep Better.” Sleep Foundation, 4 Oct. 2023, https://www.sleepfoundation.org/teens-and-sleep.
7. Abdelrahman, Maha S. I., et al. “Sleep Quality, Anxiety, Depression, and Quality of Life in Rheumatoid Arthritis Patients and Impact of Disease Activity.” Egyptian Rheumatology and Rehabilitation, vol. 51, no. 10, 22 Feb. 2024, https://erar.springeropen.com/articles/10.1186/s43166-024-00242-z
8. Abdelrahman, Maha S. I., et al. “Sleep Quality, Anxiety, Depression, and Quality of Life in Rheumatoid Arthritis Patients and Impact of Disease Activity.” Egyptian Rheumatology and Rehabilitation, vol. 51, no. 10, 22 Feb. 2024, https://erar.springeropen.com/articles/10.1186/s43166-024-00242-z.
9. National Institute of General Medical Sciences. ‘Circadian Rhythms.’ NIGMS, National Institutes of Health, https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspx. Accessed February 27, 2024.”
10. Meyer, Nicholas, et al. “The Sleep–Circadian Interface: A Window into Mental Disorders.” Proceedings of the National Academy of Sciences, vol. 121, no. 9, 2024, e2214756121. Edited by Joseph Takahashi, The University of Texas Southwestern Medical Center. PNAS, https://doi.org/10.1073/pnas.2214756121. Received March 2, 2023; Accepted January 4, 2024.
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