As we continue in these days of uncertainty, we must strive to stay positive and find a silver lining. For me, I had the unusual opportunity to attend not one, but two online seminars just over a week ago. And the best part? They were free! Unfortunately, both had been set up to be live events but due to the current situation made good on their promise to deliver and went online instead. Now to most people, that doesn’t seem like a big deal. But when you consider most multi day conferences run anywhere from $300-$500, I call that a win. I wanted to share with you though the one conference that I know you would find the most valuable and interesting and that was the one on sleep and recovery.
Sleep Needs a Bigger Priority
One thing I’m sure most would agree on is that we need more sleep. Our lives have become this constant state of go and while most would complain about being tired or drained, the cycle seems to repeat endlessly. Have you ever noticed the amount of “energy” products that exist in the marketplace? While it appears to be highly unlikely to return to a time when we awoke at sunrise and were asleep by dark, we have to adapt or it can certainly kill us. Insufficient sleep is a public health concern.
Sleep Loss and Deprivation
There are many factors that contribute to insufficient or poor sleep, such as hormones and psychological factors, but the reality is with some focus and concentration on making sleep a priority, we have the ability to improve it. Lifestyle changes such as choosing to go to bed at the same time everyday, turning off all electronics 1 hour before going to bed, and either adopting a meditation or breathing regime can go a long way. You simply can’t afford to not improve your sleep and following are 10 reasons why.
What Poor Sleep is Costing You
- Poor sleep is linked to higher body weight. People with short sleep duration tend to weigh significantly more than those who get adequate sleep. In fact, short sleep duration is one of the strongest risk factors for obesity. In one extensive review study, children and adults with short sleep duration were 89% and 55% more likely to develop obesity, respectively.
- Poor sleepers tend to eat more calories. Studies show that sleep-deprived individuals have a bigger appetite and tend to eat more calories. Sleep deprivation disrupts the daily fluctuations in appetite hormones and is believed to cause poor appetite regulation. Those who get adequate sleep tend to eat fewer calories than those who don’t.
- Poor sleep causes poor concentration and productivity. Sleep is important for various aspects of brain function. This includes cognition, concentration, productivity, and performance. All of these are negatively affected by sleep deprivation.
- Poor sleep can negatively affect athletic performance. Less sleep duration has been associated with poor exercise performance and functional limitation.
- Poor sleepers have a greater risk of heart disease and stroke.Sleep quality and duration can have a major effect on many health risk factors.These are the factors believed to drive chronic diseases, including heart disease.
- Poor sleep affects glucose metabolism and type 2 diabetes risk. In a study in healthy young men, restricting sleep to 4 hours per night for 6 nights in a row caused symptoms of prediabetes. Poor sleep habits are also strongly linked to adverse effects on blood sugar in the general population.
- Poor sleep is linked to depression. Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders. It’s been estimated that 90% of people with depression complain about sleep quality. Those with sleeping disorders like insomnia or obstructive sleep apnea also report significantly higher rates of depression than those without.
- Poor sleep decreases your immune function. Not the best thing to hear during these times. Even a small loss of sleep has been shown to impair immune function.
- Poor sleep is linked to increased inflammation. Sleep can have a major effect on inflammation in your body. In fact, sleep loss is known to activate undesirable markers of inflammation and cell damage. Poor sleep has been strongly linked to long-term inflammation of the digestive tract, in disorders known as inflammatory bowel disease.
- Poor sleep affects emotions and social interactions. Believe it or not, sleep loss reduces your ability to interact socially. Kind of like the reason for being a moody monkey. Researchers believe that poor sleep affects your ability to recognize important social cues and process emotional information.
The bottom line: along with nutrition and exercise, good sleep is one of the pillars of health. You simply cannot achieve optimal health without taking care of your sleep.
Til next time, train smart, eat well, and be better.