Sleeping Well is the Only Lifehack You’ll Ever Need
Biohacking is just a fetish if you don’t do the basics — and you probably won’t need anything else if you do.
“Sleeping well is the only lifehack you’ll ever need.” This quote from sleep guru Arianna Huffington sounds too good to be true, but it’s actually backed up by scientific research.
Sleep impacts your ability to focus and perform at work, as well as your emotional state and weight.
If sleep quality isn’t high enough, you’re more likely to become depressed and gain weight over time.
In this blog post, we will discuss what sleep does for us biologically, how much sleep is needed for optimal performance, why other biohacks don’t matter if sleep quality isn’t high enough.
Sleeping Well Is About Time and Quality
Do you sleep well?
If not, don’t worry-you’re in the majority.
The Centers for Disease Control and Prevention reports that 35 percent of adults sleep less than seven hours per night on average.
However, sleep quality is also important to consider when discussing sleep quantity! Sleep needs vary from person to person but generally speaking eight hours are recommended each day depending on your age.
It’s easier said than done though, since Americans work an average of 47 hours a week at their full-time jobs according to Gallup polls, adding more stress onto already busy schedules.
Unfortunately, this means many people sacrifice sleep because they feel it interferes with productivity or leisure activities like watching TV or scrolling through social media feeds until bedtime hits.
Sleep deprivation isn’t just dangerous because it can lead to car accidents or workplace injuries-it’s also a public health epidemic.
Studies have linked sleep deprivation with chronic diseases like obesity, heart disease, and diabetes. Lack of sleep is also known to increase stress levels and impair cognitive function.
What Scientists Say About Sleep Quality
Sleep is critical for our daily functioning and has a significant impact on our cognitive abilities, emotional state, and physical health.
Besides the other diseases listed above, chronically sleep-deprived people are also more likely to suffer from anxiety or depression.
According to the national sleep foundation’s Sleep in America poll:
- 43% of Americans say that poor sleep has affected their productivity at work in the past week.
- 37% of Americans report feeling stressed out all or most of the time.
- 29% report feeling depressed all or most of the time.
These findings are not surprising when you consider that sleep deprivation can impair cognitive performance, including working memory, decision-making, and critical thinking.
According to a study by Harvard Health Publishing, lack of sleep can also lead to weight gain.
People who don’t get enough sleep tend to eat more and make poorer food choices. Sleep deprivation also disrupts the hormones that control hunger and fullness, leading to an increase in appetite.
The Circadian Cycle
Our sleep-wake cycle, also known as the circadian rhythm, is regulated by a group of cells in the brain called the suprachiasmatic nucleus (SCN).
Basically, the light we’re exposed to influences how our organism responds to sleep and awakening stimulus. These stimuli are directly connected to the SCN’s cells.
These cells respond to light and dark signals, telling our bodies when it’s time to sleep and wake up.
The SCN is especially sensitive to blue light, which is why we’re encouraged to avoid screens before bedtime.
https://medium.com/planetsaturn/how-to-know-your-best-time-to-work-4921ae5fd302
Brain Activity During the Sleep
During sleep, our brains go through several different stages. Each stage has its own unique set of characteristics and benefits.
One common stage of sleep is rapid eye movement (REM), which is associated with dreaming. REM sleep is important for consolidating memories, repairing muscles and tissues, and reducing stress levels.
What Can Happen if You Lack Sleeping
Despite the long-term effects of sleep deprivation being well documented, the short-term effects can be just as dangerous.
Sleep deprivation can lead to accidents at work or while driving, impaired judgment, and reduced cognitive function. In extreme cases, sleep deprivation can even lead to death.
How To Make Sure You’re Having Quality Sleep
Start by setting some boundaries for yourself. Turn off your electronics an hour before bedtime, establish a regular sleep schedule, and avoid caffeine and alcohol in the evening hours.
Create a relaxing bedtime routine including reading or stretching that will help lull you into slumber.
If all else fails, consider investing in a noise machine or blackout curtains to create an environment that will promote better sleep quality.
Why Other Biohacks Do Not Matter if You Don’t Have Sleep Quality
The best way to avoid the negative effects of sleep deprivation is by prioritizing sleep.
Going to bed early and sleeping well will likely improve your productivity at work, reduce stress levels, help you maintain a healthy weight, and enhance overall health.
Conclusion
Although getting a good night’s sleep is critical for our overall health, many of us don’t prioritize it.
We often try to compensate for poor sleep by using caffeine or energy drinks, which can have negative effects on our health in the long run.
Instead of trying to hack your life, focus on creating healthy sleep habits.
These include sleeping at the same time every night, avoiding screens before bedtime, and winding down for 30 minutes before sleep.
Just establish a routine and stick to it — your body will thank you!
