We all need to sleep. It’s an important time when our body can rest and recover from the day’s events, both on a mental and physical level. Here are some of the benefits of sleep:

Cell regeneration
Wound healing
Brain regeneration
Immune boosting
Hormonal balance
Memory processing

How Much Sleep Do We Need?

Most adults need at least 7-8 hours per night. Babies, children and teens need more than this.
If we are healing from a physical or mental injury, we will need more sleep.

Effects of Sleep Deprivation

If sleep is compromised, we may find it difficult to function to our full potential during the day. A lack of sleep is associated with a variety of health risks, including:

Weight Gain and Obesity. Evidence links sleep deprivation to obesity in both adults and children. One study found that women who slept at least 7 hours per night had more success with weight loss than those who did not(1). What’s more, sleep loss boosts the production of an appetite-inducing hormone called ghrelin and reduces the appetite-suppressing hormone leptin(2) – this may induce overating. We are also more likely to choose junk foods over healthy ones when we haven’t slept well(3).
Diabetes. Continual sleep deprivation is associated with a decrease in insulin sensitivity and a higher risk of developing Type 2 diabetes(4).
Cardiovascular Health. Sleep debt is connected to a higher risk of cardiovascular diseases, such as hypertension, coronary heart disease and stroke(5).
Memory and Cognition. A good night’s sleep lowers the risk of cognitive decline and brain aging(6).
Inflammation and Immunity. Lack of sleep can create pro-inflammatory compounds in the body and compromise our immune system(7).
Overall Mortality. A meta-analysis of 27 samples that studied more than 1 million participants found that both too little and too much sleep increased the overall risk of death(8).

Creating the Optimal Environment for Sleep

In addition to the functional reset goals below, you can do the following:

Follow a circadian rhythm (see chart below) – we are meant to sleep and awake with the pattern of the sun.Create a consistent schedule for sleeping, eating, working, socializing and exercising.
Use your bed for sleep and sex only; no TV, eating in bed, etc.
Dim the lights in the evening.
Create a bedtime ritual for yourself – meditation, restorative yoga, a bath, cup of tea, music, etc.

Circadian Rhythm: Hormones rising and falling over a 24-hour period. Cortisol rises and falls with the sun. Melatonin has an inverse relationship with cortisol, and surges at night time, promoting sleep.

Things to Think About

How much sleep do you need?
How much sleep do you get?
What is your sleep routine like?
What is the quality of your sleep like?
How can you optimize your sleep?

Functional Reset Goals

Determine how many hours of sleep you need and when you need to wake up and work backwards to determine bed time.
1 hour before bed, begin your bedtime routine.
Set a “go to bed” alarm if needed.
Avoid screen time 1 hour before bed.
Leave any electronic devices outside of the bedroom.
Make the bedroom as dark as possible.
Use a sleep mask to maximize darkness.

References:

1. Thomson, Cynthia A., et al. “Relationship Between Sleep Quality and Quantity and Weight Loss in Women Participating in a Weight-Loss Intervention Trial.” Obesity, vol. 20, no. 7, 8 July 2012, pp. 1419–1425., doi:10.1038/oby.2012.62.

2. Beccutia, Guglielmo, and Silvana Pannain. “Sleep and Obesity.” Curr Opin Clin Nutr Metab Care, vol. 14, no. 4, July 2011, pp. 402–412., doi: 10.1097/MCO.0b013e3283479109.

3. Greer, Stephanie M., et al. “The Impact of Sleep Deprivation on Food Desire in the Human Brain.” Nature Communications, vol. 4, no. 1, 6 Aug. 2013, doi:10.1038/ncomms3259.

4. Al-Abri, Mohammed A., et al. “Habitual Sleep Deprivation Is Associated with Type 2 Diabetes: A Case-Control Study.” Oman Medical Journal, vol. 31, no. 6, 1 Nov. 2016, pp. 399–403., doi:10.5001/omj.2016.81.

5. Covassin, Naima, and Prachi Singh. “Sleep Duration and Cardiovascular Disease Risk.” Sleep Medicine Clinics, vol. 11, no. 1, Mar. 2016, pp. 81–89., doi:10.1016/j.jsmc.2015.10.007.

6. Scullin, Michael K., and Donald L. Bliwise. “Sleep, Cognition, and Normal Aging.” Perspectives on Psychological Science, vol. 10, no. 1, Jan. 2015, pp. 97–137., doi:10.1177/1745691614556680.

7. Besedovsky, Luciana, et al. “Sleep and Immune Function.” Pflugers Arch., vol. 463, no. 1, Jan. 2012, pp. 121–137., doi:10.1007/s00424-011-1044-0.

8. Cappuccio, Francesco P., et al. “Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies.” Sleep, vol. 33, no. 5, May 2010, pp. 585–592., doi:10.1093/sleep/33.5.585.

Reading: Why Sleep Is Important

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