|It takes quality sleep to lift like CJ|
Why is sleep so important?
The quality of your sleep directly affects your mental and physical health and the quality of your waking life, including your productivity, emotional balance, brain and heart health, immune system, creativity, vitality, and even your weight. No other activity delivers so many benefits with so little effort!
Sleep isn’t merely a time when your body shuts off. While you rest, your brain stays busy, overseeing biological maintenance that keeps your body running in top condition, preparing you for the day ahead. Without enough hours of restorative sleep, you won’t be able to work, learn, create, and communicate at a level even close to your true potential. Regularly skimp on “service” and you’re headed for a major mental and physical breakdown.
The good news is that you don't have to choose between health and productivity. As you start getting the sleep you need, your energy, efficiency, and overall health will go up. In fact, you're likely to find that you actually get more done during the day than when you were skimping on shuteye and trying to work longer.
Myths and Facts about Sleep
Myth: Getting just one hour less sleep per night won’t affect your daytime functioning.
Fact: You may not be noticeably sleepy during the day, but losing even one hour of sleep can affect your ability to think properly and respond quickly. It also compromises your cardiovascular health, energy balance, and ability to fight infections.
Myth: Your body adjusts quickly to different sleep schedules.
Fact: Most people can reset their biological clock, but only by appropriately timed cues—and even then, by one or two hours per day at best. Consequently, it can take more than a week to adjust after traveling across several time zones or switching to the night shift.
Myth: Extra sleep at night can cure you of problems with excessive daytime fatigue.
Fact: The quantity of sleep you get is important, sure, but it's the quality of your sleep that you really have to pay attention to. Some people sleep eight or nine hours a night but don’t feel well rested when they wake up because the quality of their sleep is poor.
Myth: You can make up for lost sleep during the week by sleeping more on the weekends.
Fact: Although this sleeping pattern will help relieve part of a sleep debt, it will not completely make up for the lack of sleep. Furthermore, sleeping later on the weekends can affect your sleep-wake cycle so that it is much harder to go to sleep at the right time on Sunday nights and get up early on Monday mornings.
Source: Your Guide to Healthy Sleep, The National Institutes of Health
How many hours of sleep do you need?
There is a big difference between the amount of sleep you can get by on and the amount you need to function optimally. According to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, it’s a recipe for chronic sleep deprivation.
Just because you're able to operate on six or seven hours of sleep doesn't mean you wouldn't feel a lot better and get more done if you spent an extra hour or two in bed.
While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more (see Average Sleep Needs table below). And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep. Since older adults often have trouble sleeping this long at night, daytime naps can help fill in the gap.
Average Sleep Needs by Age
Age Hours Needed May be appropriate
Newborn to 3 months old 14 - 17 hrs 11 - 19 hrs
4 to 11 months old 12 - 15 hrs 10 - 18 hrs
1 to 2 years old 11 - 14 hrs 9 - 16 hrs
3 to 5 years old 10 - 13 hrs 8 - 14 hrs
6 to 13 years old 9 - 11 hrs 7 - 12 hrs
14 to 17 years old 8 - 10 hrs 7 - 11 hrs
Young adults (18 to 25 years old) 7 - 9 hrs 6 - 11 hrs
Adults (26 to 64 years old) 7 - 9 hrs 6 - 10 hrs
Older adults (65+) 7 - 8 hrs 5 - 9 hrs
Source: National Sleep Foundation
The best way to figure out if you're meeting your sleep needs is to evaluate how you feel as you go about your day. If you're logging enough sleep hours, you'll feel energetic and alert all day long, from the moment you wake up until your regular bedtime.
Think six hours of sleep is enough?
Think again. Researchers at the University of California, San Francisco, discovered that some people have a gene that enables them to do well on six hours of sleep a night. This gene, however, is very rare, appearing in less than 3% of the population. For the other 97% of us, six hours doesn’t come close to cutting it.
The importance of deep sleep and REM sleep
It's not just the number of hours you spend asleep that's important—it's the quality of those hours. If you give yourself plenty of time for sleep but still have trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep.
Each stage of sleep in your sleep cycle offers different benefits. However, deep sleep (the time when the body repairs itself and builds up energy for the day ahead) and mind and mood-boosting REM sleep are particularly important. You can ensure you get more deep sleep by avoiding alcohol, nicotine, and being woken during the night by noise or light. While improving your overall sleep will increase REM sleep, you can also try sleeping an extra 30 minutes to an hour in the morning, when REM sleep stages are longer. See The Biology of Sleep to learn more.
Signs that you’re not getting enough sleep
If you’re getting less than eight hours of sleep each night, chances are you’re sleep deprived. What’s more, you probably have no idea just how much lack of sleep is affecting you.
How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Furthermore, if you’ve made a habit of skimping on sleep, you may not even remember what it feels like to be truly wide-awake, fully alert, and firing on all cylinders. Maybe it feels normal to get sleepy when you’re in a boring meeting, struggling through the afternoon slump, or dozing off after dinner, but the truth is that it’s only “normal” if you’re sleep deprived.
|Morgan King eats well and gets great sleep|