The Science of Slumber
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Whether you’re a night owl or an early bird, we’ve all been told 7-9 hours of sleep every night is the healthy amount for us to physically and mentally be functioning at our best. There is more to sleeping than just feeling fresh in the morning, and it can make a big impact both long and short term.
First things first, let's talk about the numbers. Did you know that according to the Centers for Disease Control and Prevention (CDC), more than one-third of adults in the United States don't get enough sleep on a regular basis? Millions of people are missing out on the restorative benefits of sleep each night, and it's taking a toll on their health. Of course different age groups require different amounts of sleep, as listed on the chart created by theNational Sleep Foundation below.
Sleep plays a crucial role in maintaining our physical and mental well-being. During sleep, our bodies go into repair mode, repairing muscles, consolidating memories, and regulating hormones. Without enough sleep, we're more susceptible to a host of health problems, including obesity, heart disease, and diabetes. Sleep and immunity have a “bidirectional relationship”: consistent and good sleep strengthens the immune system and having a poor immune system can cause poor sleep.
Speaking of mental health, sleep—or lack thereof—greatly impacts our brains. Ever feel foggy and unfocused after a sleepless night? That's because sleep deprivation can impair cognitive function, memory, and decision-making skills. According to a study published in the journal Nature Communications, even one night of poor sleep can lead to decreased attention span and slower reaction times.
Now, let's address the elephant in the room: the smartphone. In today's hyper-connected world, many of us are guilty of scrolling through social media or binge-watching Netflix late into the night. But did you know that the blue light emitted by electronic devices can disrupt our body's natural sleep-wake cycle? According to the NSF, exposure to blue light before bedtime can interfere with the production of melatonin, a hormone that regulates sleep.
It's not just about the quantity of sleep; quality matters too. In fact, research published in the journal Sleep found that poor sleep quality is associated with an increased risk of depression, anxiety, and other mood disorders. So, if you're tossing and turning all night, it might be worth investing in a comfortable mattress or practicing relaxation techniques to improve your sleep hygiene. Other tips, also listed by the National Sleep Foundation, are:
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Sticking to the same sleep schedule, even on the weekends
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Establish a bedtime routine to make going to sleep easier
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Invest in comfortable bedding
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Minimize potential disruptions from light and sound while optimizing your
bedroom temperature
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Disconnect from electronic devices for a half hour or more before bed
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Carefully monitor your alcohol and caffeine intake, and avoid consumption in the couple hours before bed
In conclusion, sleep isn't just a luxury—it's a biological necessity. From boosting our immune system to sharpening our cognitive abilities, the benefits of sleep are too important to overlook. By committing to prioritizing our sleep we can reap the rewards of a well-rested mind and body.
Thank you for reading,
-Breath