Just How Important is Sleep?
Do I really need 8 hours of sleep each night? I feel fine after 5–6 hours as long as I get my caffeine dose in the morning, and the afternoon, and sometimes in the evening. Sound familiar?
How bad could caffeine really be after all? Well, caffeine is classified as a drug because it stimulates the central nervous system. Caffeinated products can lead to chemical changes in the brain which is why we become addicted. If you find yourself in a viscous cycle of consuming mass quantities of caffeine due to inadequate amounts of sleep, the first thing to try is cutting back on the energy drinks and work on getting more sleep.
Why Should I Care About Sleep?
What’s the big deal about sleep anyway? I can get a lot more done if I stay up late. Well, sleep affects almost every system and organ in the body, especially the brain. It also affects metabolism so we may struggle to maintain our ideal weight. Sufficient sleep is a good place to start if weight gain is an issue.
Not only does the brain reset during sleep by filtering out negative experiences, it also clears out toxins during this resting phase. Another important function of sleep is the growth hormone released during sleep. This allows us to regenerate skin cells and helps hair grow longer. Vanity be damned, I think we should be more concerned with the long-term effects on overall health!
What are the Long-Term Effects of Insufficient Sleep?
While experts recommend 7–9 hours of sleep per night, most of us are not hitting that goal. According to sleepfoundation.org, more than 1/3 of adults sleep less than 7 hours per night. When we don’t get enough rest, symptoms of depression, seizures, high blood pressure and migraines worsen. Our immune system can also be compromised due to a lack of shut eye. This will make it difficult to fight off that office crud making the rounds. “Even one night of missed sleep can create a prediabetic state in an otherwise healthy person” says neurologist Mark Wu, Ph.D. from Johns Hopkins.
Lack of sufficient sleep causes daytime drowsiness which can lead to poor work quality, inability to process and recall what we learned during the day and even accidents due to slowed reaction time. According to a recent study from the AAA Foundation for Traffic Safety, drivers that miss just a couple of hours of required sleep in a 24-hour period almost double their risk of having a car accident. Even more frightening, the report suggests that drivers getting less than 5 hours of sleep have a car accident risk factor comparable to that of a drunk driver.
How about cancer risk? There is evidence to suggest that poor sleep quality and less overall sleep may increase the risk of cancer. Getting in a nap during the day can help lower your risk. A multivariable study from the Cancer Therapy Advisor found that individuals who sleep less than 6 hours in total had a 41% higher risk of cancer that those who slept 7–8 hours. Variables such as BMI, gender, eating and napping habits played a role in the study.
How Does Lack of Sleep Impact my Brain?
The brain is very active when we are not. During the rest cycle, our brain cells produce bursts of electrical pulses that help flush out waste. This nerve cell activity produces rhythmic waves that essentially wash the dense brain tissue.
Inadequate sleep significantly impacts brain function due to the impact of sleep on brain plasticity, or the brain’s ability to adapt to new input. Simply put, lack of sleep can cause the neurons to malfunction and this has an impact on behavior and performance. Over all we are less productive when we don’t spend enough time snoozing. While caffeine can increase alertness and boost short term memory, the risk of over-consumption of stimulants can cause other issues like inflammation, GI discomfort, dysphoric mood and, of course, caffeine addiction.
Did you know the brain can eat itself? Sleep deprivation can actually cause the brain to feed off of neurons and synaptic connections according to a new study published in the Journal of Neuroscience.
Why We Don’t Sleep Well
One of the many reasons we don’t sleep enough is because we can’t stay asleep. At one time or another, we have all struggled with the ability to fall asleep or stay asleep. Many of us can’t turn off the mind chatter from the day. For some, it may be anxiety or stress from the day. Practicing yoga or going for a walk in the early evening can be helpful. In some cases, there are medical conditions that interfere with sleep, such as sleep apnea. You should definitely see a doctor if you suspect you have this condition, as it can be very dangerous.
In many cases, lack of sleep is due to bad habits before bedtime. There are many articles online about sleep hygiene to help facilitate sleep, but here are a few basics. Routine is important for quality sleep, so choose a bedtime that you can be consistent with and rise at the same time each morning. This is tough for some folks who work 2nd or 3rd shift, like medical personnel. Another very important point is shutting down screen time at least an hour before bed. The blue light from laptops, televisions, and even our phones can suppress the production of melatonin which is our sleep hormone. Reading a book or practicing bedtime meditation is an excellent way to prepare for sleep.
Be More Like Your Dog!
Dogs have it figured out. They don’t need to be told how important it is to rest because they are in tune with their bodies. Have you ever noticed how easy it is for your pooch to spring out of bed in the morning? How about how fast they fall asleep and begin to dream? Let’s be honest, they don’t have deadlines and bosses stressing them out. Still, we can learn a lot from our canine companions about sleep.
In conclusion, we should follow our furry companions’ lead for a change. We need more rest, enhanced healing and less barking.
Disclaimer: The purpose of this article is to simply provide information. It does not intend to replace the medical advice of a physician. Please speak with your doctor if you have questions or concerns.
