by Nzinga N. Garvey, MBA
For far too long I have underestimated the role that sleep plays in my life; not fully recognizing that quality sleep is the foundation for my overall wellbeing. Now, having studied the research, I consider sleep a biological necessity rather than a luxury. While I have been well acquainted with the recommendation of ‘getting a good night’s sleep’; I never fully understood why eight hours was suggested or what would happen if I didn’t adhere to that amount on a regular basis. And I am not alone, as more than half of American adults are not getting enough uninterrupted sleep on a regular basis. Yet scientific evidence has shown me that there is a direct link between chronic sleep deprivation and a higher risk of obesity, diabetes, cardiovascular diseases and shorter lifespans. Ultimately, my need to change my sleeping habits was fueled by the negative consequences of sleep deprivation playing havoc on my physical health, mental clarity, emotional resilience and creativity.
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What is the right amount of sleep to optimize our wellbeing?
The Sleep Foundation suggests that different age groups require different amounts of sleep. For Adults 18 years and older the recommended range is 7-9 hours; for Teens the range is 8-10 hours and for School-age Children the range is 9-12 hours. Knowing how much sleep we require is just half of the sleep equation. Equally crucial is sleep quality; ensuring that the time that we spend asleep is truly restorative. A key aspect of achieving high-quality rest involves smoothly progressing through the four distinct stages that comprise the sleep cycle (including one for rapid eye movement (REM) sleep and three that form non-REM (NREM) sleep). Further, our sleep-wake cycle is orchestrated by a complex interplay of biological mechanisms, with the circadian rhythm and various hormones (melatonin and cortisol) and neurotransmitters (serotonin and norepinephrine) taking center stage. The functioning of these mechanisms ensure that we experience restful sleep at night and wakefulness during the day. Any disruption to this delicate balance, such as exposure to artificial light at night or irregular sleep schedules, can lead to a phenomenon known as “circadian misalignment.” And it is this misalignment which can result in sleep disorders, impaired cognitive function and a host of health issues.
What actually disrupts our sleep?
I dare say that when speaking with my work colleagues we all acknowledge that there have been times (seasons actually) when we have redefined boundaries between work, play and rest. I was brought up during a time when extended work hours were the norm and the concept of “burning the midnight oil” was celebrated. As a result, sleep was seen as an obstacle to productivity and social networking. For many of us, the widespread use of smartphones, laptops and tablets have led to an ‘always on’ culture, where we are constantly engaged with screens well into the night. Furthermore, the incessant barrage of notifications and information has kept our minds hyperactive, preventing us from winding down before bed. So instead of retreating to rest, we are tempted to engage in late-night scrolling or binge-watching, sacrificing sleep for instant gratification. And creating further disruption to our circadian rhythms was the rise of global connectivity which blurred the line between time zones allowing many of us to work and play at odd hours. These shifts in behavior have disrupted our body’s internal clock and compromised the quality of our sleep, leading to a myriad of physical and mental health issues.
What are the hidden costs that accompany poor sleep?
Actually, it is quite alarming to note the health issues that stem from chronic sleep deprivation; showing up as profound consequences on our physical, mental and emotional wellbeing. Physiologically, sleep deprivation is shown to wreak havoc on our body’s intricate systems. Our immune system becomes compromised, making us more susceptible to infections and illnesses. And our disrupted hormone regulation leads to imbalances that contribute to weight gain, diabetes and cardiovascular problems. In addition, sleep deprivation also elevates our levels of stress hormones, triggering inflammation and exacerbating chronic conditions. Researchers from the Division of Sleep Medicine at Harvard Medical School have found that medical conditions emerge slowly when we are sleeping consistently less than eight hours per night. Research findings demonstrate that even a reduction of two to three hours of sleep per night can result in significant health ramifications including:
- Obesity: Numerous studies correlate insufficient sleep with weight gain. For instance, individuals sleeping less than six hours nightly are considered more prone to excess body weight, whereas those with an average of eight hours exhibit the lowest relative body fat.
- Diabetes: Research reveals that people sleeping less than five hours per night are at a significantly elevated risk of developing type 2 diabetes. Encouragingly, improved sleep can positively impact blood sugar control and mitigate the effects of type 2 diabetes.
- Cardiovascular Disease/Hypertension: Modest sleep reduction (six to seven hours nightly) is associated with a notably augmented risk of coronary artery calcification, a predictor of future heart attack and cardiovascular-related deaths.
- Immune Function: Sleep deprivation heightens inflammatory mediator levels, and infections. Recent findings indicate that individuals averaging less than seven hours of sleep per night are about three times more susceptible to cold symptoms.
Our mental health bears a heavy toll as well. Ongoing sleep deprivation has a detrimental impact on our cognitive function, leading to impaired memory, reduced attention span and diminished problem-solving skills. For those of us that count ourselves as sleep deprived, we are more vulnerable to mood disorders such as depression and anxiety, as the brain’s capacity to manage emotions becomes compromised. Emotionally, we can find ourselves incapable of regulation resulting in heightened irritability, emotional instability and decreased resilience in the face of stress. Sleep deficiency also escalates the risks of accidents and injuries to ourselves or others. Cognitive impairments compromise our ability to focus, react quickly and make sound judgments. This impairment is likened to the effects of alcohol intoxication, highlighting the dangers of driving or operating heavy machinery while sleep deprived.
What can we do to improve our sleep?
According to Dr. Wayne Giles, Director of CDC’s Division of Population Health, Americans are just not getting enough sleep. He stated that “Lifestyle changes such as going to bed at the same time each night, rising at the same time each morning; and turning off or removing televisions, computers, mobile devices from the bedroom, can help people get the healthy sleep they need.” I concur with his findings and recognize that the solution lies in meaningful behavior changes. When I am having trouble falling asleep, staying asleep or adhering to my sleep schedule, I look to improve my sleep by:
- Exercise: I remind myself that regular physical activity is a way to enhance my sleep hormones such as melatonin. I am, however, mindful that I should not exercise close to bedtime because it hinders my body to effectively settle down before sleep.
- Disconnect Devices: I am mindful that my bed is not my office for working or an entertainment center for gaming or watching TV. I know that light exposure, especially from screens, can disrupt my natural sleep-wake cycle.
- Create a Comfortable Sleep Environment: I like to make sure that my bedroom is quiet, dark and that the temperature doesn’t feel too hot or too cold.
- Develop a Sleep Routine: I not only set a schedule that ensures eight hours of sleep with a fixed wake up time but also include a bedtime ritual of reading, gentle stretching or gratitude list writing before rest.
- Mindfulness and Meditation: I like to incorporate mindfulness techniques and guided meditations to calm my mind before bedtime.
- Eliminate After Dinner Snacks: I avoid eating big meals close to bedtime and I do not eat snacks after my last meal.
- Limit Caffeinated Beverages: I keep an eye on my caffeine intake and avoid it later in the day. 3:00pm is my cutoff time for any type of caffeinated beverage.
- Talk to a Doctor: I recommend consulting your healthcare professional for personalized guidance on severe sleep issues or if your sleep problems worsen.
What are the benefits of consistent, quality sleep?
I am committed to improving the quality of my sleep for the betterment of my physical, mental and emotional wellbeing. For many, like myself, the benefits of a sound sleep routine are undeniable and include:
- Physical Health
- Mental Clarity
- Emotional Wellbeing
- Stress Reduction
- Physical Performance
- Metabolism and Weight Management
- Cardiovascular Health
- Immune Function
- Overall Vitality
- Longevity
Doctors and researchers are increasingly recognizing the vital importance of consistent, high-quality sleep for both the body and the brain. We now have enough scientific evidence to substantiate what we instinctively understand: pushing the limits of sleep deprivation does have serious repercussions on our health and wellbeing. Yet with more emphasis on sound sleep strategies, even small adjustments to our sleep routine can yield noticeable improvements to our health and wellbeing.
