There are many health issues associated with chronic sleep deprivation. These include high blood pressure, diabetes, heart problems, compromised immune systems, and obesity.
Even if we’re not focused on these concerns, most of us at least want to feel good about the way we look and naturally turn to diet and exercise for a fix.
But without getting enough sleep, all our efforts to get fit may be thwarted. As Sleep Expert Matthew Walker PhD, points out in his interview with Joe Rogan,
“If you’re dieting but getting insufficient sleep, 70% of the weight you lose will come from lean body muscle rather than fat.”
Don’t undermine your efforts by neglecting sleep!
Ideally, you want to maintain as much lean muscle as possible to avoid losing strength and endurance. Being weak and tired reduces physical performance, so make sure you get a minimum of 7 hours of sleep to support your health regimen.
Minding your Mind
Quality sleep is essential to live your best life. Yet, sleep deprivation is at epidemic proportions. 1 out of 3 adults do not get adequate sleep and 6 out of 10 college students don’t either. So, what’s the cost of not getting enough sleep?
Dr. Walker also addresses the relationship between lack of sleep and degenerative brain disease, stating: “Insufficient sleep across the life span now seems to be the most significant lifestyle factor in determining whether or not you’ll develop Alzheimer’s.”
Inadequate sleep prevents our brains from functioning properly
When neurotransmitters and neurons in the brain don’t have time to recuperate, they begin to degenerate from being constantly overworked. This means we have less than optimal capacity for various types of thinking.
But it goes beyond intellectual performance... Experts often compare sleep deprivation to the effects of being intoxicated-- it inhibits learning, impairs cognition, and slows reaction time.
Research shows we retain 40% less information when we’re sleep deprived.
We also find it more difficult to focus which decreases work performance and leads to a higher incidence of work-related injury.
American businesses report losing as much as $650 billion annually due to workers’ decreased focus and attention on the job. That’s a lot of loss for something as simple as getting good, adequate sleep every night.
Driving while drowsy
Drowsy driving accounts for more car accidents than alcohol and drugs combined. Conversely, a good night’s sleep boosts alertness and reflexes. Getting regular quality sleep has the potential to both prevent and treat cognitive dysfunction by regulating circadian rhythms.
Being excessively tired during the day makes it hard to get along with ourselves, let alone others. When we’re moody and out of sorts, it creates great strain on our personal and business relationships.
It can also lead to depression and mood disorders; sometimes affecting our normal participation in important daily activities including practicing proper self-care.
The relationship between sleep and depression is bidirectional, meaning sleep deprivation has a causative effect on depression, and likewise, depression is often responsible for sleep issues like insomnia.
It can be a vicious cycle. Missing as little as 1.5 hours of sleep has a profound effect on the way you feel.
The Cleveland Clinic recommends scheduling your sleep.
This helps make sure you allow adequate time to get the sleep you need to live a happier, healthier, and more productive life. Starting a sleep schedule can be as easy as putting a reminder on your phone for when it is time to get ready for bed.
It’s not just about the number of hours you need to sleep each night. Slow-wave deep sleep is critical to your overall health. This part of the sleep cycle plays a crucial role in:
More tips for getting deeper sleep..
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Thinking about scheduling your sleep? Check out our handy Sleep Calculator for your optimum bedtime.
