“Sleep is the golden chain that ties health and our bodies together” says author Thomas Dekker.
“The shorter your sleep, the shorter your life,” says Matthew Walker PhD and author of Best Selling book: “Why we sleep”.
Until a few years ago, I remember, sleeping for 5 hours or less was considered a sign of great discipline and dedication and was almost brag worthy. These people used to boast of needing less sleep, giving them an extra 2-3 productive hours every day, making the rest feel a little stupid and almost inferior!
And how this has now changed!
The connection between quality sleep and good health had been well researched only recently and the results are astonishing. The long-term effects of sleep deprivation are real - it drains your mental abilities, and puts your physical health at real risk, among other negatives!
In fact, Science has linked poor slumber with a number of health problems, conversely indicating that good sleep can be a solution to a number of health issues (some very serious health issues as well)!
We can do without food and exercise for a few days, but without sleep - we will not be able to function!
Let us look at the latest research on sleep and its effects:
On Age Reversal and Life Expectancy
Sleep deprivation or insufficient sleep may increase the risk of chronic disease by “activating the molecular pathways that drive biological aging.” 1 Poor sleep may be both a sign of ill health and a trigger for processes related to disease and biological aging. On the other hand, adults who sleep between 7 to 9 hours a day, are relatively protected, health wise.
On heart health
Low sleep quality and duration may increase your risk of developing heart disease2
One analysis of 19 studies found that sleeping fewer than 7 hours per day resulted in a 13% increased risk of death from heart disease3
What’s more, short sleep appears to increase the risk of high blood pressure, especially in those with obstructive sleep apnea — a condition characterized by interrupted breathing during sleep4
In fact, one study found that people who slept fewer than 5 hours per night had a 61% higher risk of developing high blood pressure than those who slept 7 hours5
On Diabetes
Short sleep is associated with a greater risk of developing type 2 diabetes and insulin resistance — which is when your body cannot use the hormone insulin properly6
In fact, an analysis of 36 studies in over 1 million participants found that very short sleep of fewer than 5 hours and short sleep of fewer than 6 hours increased the risk of developing type 2 diabetes by 48% and 18%, respectively7
Sleep deprivation can cause type 2 diabetes as also worsen insulin resistance in patients already suffering from diabetes.
On weight gain
Numerous studies have associated short sleep — defined as sleeping fewer than 7 hours per night — with a greater risk of weight gain and a higher body mass index (BMI)8 9
In fact, a 2020 analysis found that adults who slept fewer than 7 hours per night had a whopping 41% increased risk of developing obesity. Meanwhile, sleeping longer didn’t increase the risk10 11
This is also supported by various studies that have shown that sleep-deprived individuals have a bigger appetite and tend to eat more calories12 13
What’s more, to compensate for lack of energy, sleep deprivation may make you crave foods that are higher in sugar and fat, due to their higher calorie content14
To make matters worse, feeling tired after a night of too little sleep may leave you feeling unmotivated to hit the gym, go for a walk, or do whichever other physical activity you enjoy.
So, prioritizing sleep may support healthy body weight.
On concentration and productivity
We know through experience that good sleep helps us maximize problem-solving skills, enhance memory, improves brain function and decision making skills.
A specific study on overworked physicians provides a good example. It found that doctors with moderate, high, and very high sleep-related impairment were 54%, 96%, and 97% more likely to report clinically significant medical errors15
Also, good sleep has been shown to improve problem-solving skills and enhance memory performance in both children and adults16 17
On Immune function
In one study, participants who slept fewer than 5 hours per night were 4.5 times more likely to develop a cold compared than who slept more than 7 hours. Those who slept 5–6 hours were 4.24 times more likely20
On causing Depression
Poor or disturbed sleep has been known to cause depression21
In some studies, people with sleeping disorders like insomnia or obstructive sleep apnea also report higher rates of depression than those without22 23
If you have trouble with sleep and notice your mental health has worsened, it’s important to speak with your healthcare professional.
On Inflammation
Poor sleep can have a major effect on inflammation in the body.
Sleep plays a key role in the regulation of our central nervous system. In particular, it’s involved in the stress-response systems known as the sympathetic nervous system and the hypothalamic-pituitary-adrenal (HPA) axis24
Over time, chronic inflammation can cause the development of many chronic conditions, including obesity, heart disease, certain types of cancer, Alzheimer’s disease, depression, and type 2 diabetes25
With the evidence available, it would be quite logical to conclude that Sleep is a foundation for our good health, everything else - proper nutrition, exercise, etc. works, only when the foundation is strong!
It is recommended that we sleep between 7-8 hours a day for the best impact on our health.
Sleep mechanism or what happens when we sleep:
Many biological processes happen during sleep:
The body repairs cells, restores energy, and releases molecules like hormones and proteins.
The brain gets rid of toxic waste and stores new information. Also Nerve cells communicate and reorganize, which supports healthy brain function.
Sleep helps improve learning, mood and energy levels, regulate hormones, prevent cancer, Alzheimer's and diabetes, slow the effects of aging, and increase longevity, says Sleep expert Matthew Walker.
How to sleep well
Here are some simple tips on getting optimal sleep:
Go to sleep at the same time each night, and get up at the same time each morning, even on the weekends.
Don't take naps after 3pm, and don't nap longer than 20 minutes.
Stay away from caffeine post 4pm and alcohol late in the day.
Avoid nicotine completely.
Get regular exercise, but not within 2-3 hours of bedtime.
Eat carbs at night for better sleep.
Make your bedroom comfortable, totally dark, quiet, and a little cold.
Follow a routine to help you relax before sleep (for example, taking a warm shower, reading or listening to soft music). Turn off the TV and other screens at least an hour before bedtime.
Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to soft music.
Talk with a doctor if you continue to have trouble sleeping.
Sleep support
Some of us may have problems in getting adequate sleep. Here are some solutions:
Chamomile tea or Passion flower tea: take a warm cup of these teas about 45 minutes before your normal sleep time, to get best results.
Hot / warm water bath: take a hot bath about 90 minutes before bed to lower your body temperature and help you sleep.
Supplements: Melatonin (1-5mg, 1 hour before bedtime), Valerian root extract (300-600mg, 1 hour before bedtime), Magnesium (225-350mg), are known to help sleep.
I hope this clears the air about sleep - getting good sleep is non-negotiable for good health, it is absolutely free, and most refreshing and energising.
So sleep well from tonight, you have nothing to lose but poor health!
Akkshay Mehta
(Age Reversal Evangelist)
This blog is my effort to inspire you with the latest developments in the space of healthspan, lifespan and age reversal. In simple English! Do share and Stay tuned.
I would love to hear from you. I can be reached at mehtaakkshay@gmail.com
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https://pubmed.ncbi.nlm.nih.gov/26140821/