The importance of sleep
The importance of sleep
by James Ashcroft, DPT, OCS, CSCS
You can sleep when you're dead… OR NOT!
The importance of sleep
I thoroughly enjoy listening to the frequent barrage of expressions surrounding and linking hard work with no sleep: “No rest for the weary”, “you can sleep when you’re dead” and “If you want to be successful you have to be willing to give up sleep”. In some ways this may be true, however we can create routines that allow us to work hard, work efficiently and still get sufficient sleep.
To find or attain your definition of success you may have to change your routine, wake up earlier, work harder(very likely), and on occasion may have to sacrifice sleep. However, this should not include repeatedly missing out on and sacrificing sleep. Sleep is extremely important! It allows our bodies to recover on many levels physically and emotionally. By giving up on sleep we are simply telling ourselves that our health is not important!
The real kicker is that we often have plenty of time in our day to get the things we NEED done as well as the things we would like to do if we are able to be more disciplined. More to come on discipline, routine, schedule blocking etc.
What changes when we miss sleep?
Sleep loss and deprivation can affect many systems of our body. Missing out on as little as 2-3 hours of sleep several nights in a row can affect our endocrine system and change the way our bodies react to food. We can impair our bodies ability to recover as well as reduce our bodies ability to regulate itself. Sleep deprivation can lead to significant changes in our mood and irritability and leave us more susceptible to depression and anxiety. Sleep is a key and integral piece to our health and wellness. Below is a brief overview of the importance of sleep and what sleep deprivation does to our body.
Consequences of Sleep Deprivation
Increase in risk for common cold and similar infections.
Increased appetite, especially for carbohydrate based foods
Decrease in hormone of leptin (curbs appetite)
Increase in ghrelin (appetite stimulant in stomach)
These changes in ghrelin and leptin are not associated with actual caloric needs and are present even when you have met your caloric needs!
Increased cortisol levels
Can lead to weight gain
Decreased in immune function
Insulin Resistance (diabetes)
Hypertension
Increase in risk for Chronic Disease
Depression
Anxiety
Dementia
Diabetes
Heart Disease
Colorectal Cancer
How to take actionable steps to get the sleep you need!
Create a repeatable routine: Go to bed at a consistent time as well as wake at a consistent time. EVERY DAY
Create blocks in your schedule: Allocate specific time blocks in your schedule to get the things you need and want done. i.e. breakfast 7:30-8:00am, read 8:00-9:00am etc.
Exercise Daily! Even if its a 20-minute walk
Reduce your time away from computer and cell phone screens at least 30 minutes prior to bed! The blue light from said screens can disrupt your melatonin (sleepy hormone) secretion.
If you are dealing with any acute or chronic injury as well as chronic illness working toward improving, your sleep is sure to help! If you are fed up with dealing with nagging pains and aches, have put on a little extra weight or simply don't feel as good as you’d like, keying in on and changing your sleep routine is a great place to start.
I will leave you with this: Sleep is fundamental to our wellness. What is one step you can commit to that will improve your sleep and your health?
Have an excellent day and stay active!
James
Links to learn more about the importance of sleep:
Great infographic by Johns Hopkins medical: Click Here
More in-depth article on hormonal response to sleep deprivation: Click Here
Sleep and possible risk of Alzheimer's diseases scholarly article by JAMA: Click Here
General info from the apnea sleep center: Click Here