Sleep - Does it Really Matter?

We all hear how important sleep is yet few of us prioritize it, but does it matter? ‍

Sleep not only supports healthy brain and body function, it’s essential. Good sleep regularity, duration, and quality not only improve energy levels but also positively impacts mood. While poor sleep quality is associated with increased psychological distress such as depression, anxiety, and irritability.

An effective sleep routine supports the health of the cardiac and vascular systems by allowing your heart rate and blood pressure to reduce while you sleep. Good sleep also supports hormonal regulation such as melatonin (which helps you fall asleep), cortisol (which helps you wake up), insulin (which helps regulate your blood sugar levels and directly influences metabolic syndrome), and sleep influences your levels of leptin and ghrelin which are hunger controlling hormones. Sleep is also essential for memory, learning, cognition, a healthy respiratory system and a well functioning immune system. Those are a lot of very important functions!

Interestingly, this study found that people with the most regularity with sleep, compared to those with the worst regularity of nightly sleep, had a 49% decreased risk of all-cause mortality, 57% decreased risk of cardiometabolic mortality, and 37% decreased risk of cancer mortality. This suggests that sleep regularity is a more important sleep factor than duration (aka, time spent asleep).

What is your circadian clock?
This is typically a 24 hr cycle called your circadian rhythm. It is informed by environmental cues, primarily light and darkness, activity, and time spent outdoors. Your circadian rhythm affects your organs, tissues, and cells. As one ages, neurons (cells) are lost in the natural aging process. This changes one’s circadian rhythm and is a primary cause of some older adults struggling to stay asleep.

Sleep Cycles
There are two phases of sleep, non-rapid eye movement (REM) sleep and REM sleep. 

• Non-REM sleep
  
  • Stage one is the transition between sleep and wake. Stage two is sleep. Stage three is deep sleep, also called slow-wave sleep. This phase is more common earlier in the night.
• REM sleep 
  
  • Your brain is active and your eyes twitch. This is when dreaming usually occurs. REM sleep is more common later at night. 

What ruins your sleep?

• Sleep irregularity 
• Caffeine
• Certain drugs
• Evening light which interrupts your body’s signal to release melatonin. 
  
  • Common culprits are bright overhead light, smart phones, smart watches, tablets, ipads, TV screens, or even bright alarm clocks. 

‍Training and Fitness Implications

Sleep is critical to fitness development. Testosterone levels generally increase during sleep, and the highest levels are typically reached during REM sleep.

If your goal in the gym is to get stronger, 6 hours of sleep isn’t going to cut it. This study showed lower levels of strength for those getting 6 hours or less sleep compared to getting 7+ hours. 

If you’re striving for body recomposition (fat loss and muscle gain), decreasing sleep quality can lead to increased fat mass and decreased muscle mass, the opposite of what you want!

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How to Improve the Quality of Your Sleep (inspired by a Huberman Lab protocol)

1. View nature's light, get outside 30-60 minutes after waking and again at dusk.
   This allows the red light of dusk (and natural light after waking) to signal to your brain and circadian rhythm when you should be alert and winding down. Dusk signals to your brain to make and release melatonin which promotes sleep. Melatonin is a hormone your body produces naturally, in most cases, supplementation isn’t necessary. 
   
   1. Pro tip: Wear a hat instead of sunglasses, sunglasses can prevent adequate light signaling to your brain. 
2. Create a regular sleep and wake routine.
   Your body and circadian system thrive off a regular sleep routine as discussed above. 
3. Avoid caffeine 8-10 hrs before bed
   Adenosine is a compound that increases in your body through the day and prepares your body for sleep. Avoid caffeine as it can interrupt this process. 
4. Avoid bright lights, especially between 10pm and 4am
   As light increases, natural or artificial, your body sends a hormone to help you wake up, this hormone is cortisol. Dim your lights at night, avoid bright overhead lights, use blue blockers, and avoid screens for a couple hours before bed. 
5. If you wake up at night, try an Non-Sleep Deep Rest (NSDR) guided practice or guided meditation
   
   1. Waking up a couple times per night is normal and may happen at the end of sleep cycles.
      If you’re having trouble falling back asleep, try this 20 minute NSDR on Youtube, this sleep meditation on the Calm App (free), or a “Yoga Nidra” meditation (they’re easy to find on youtube, the Calm App, etc.) 
6. Consider taking Magnesium (30-60 minutes before bed)
   145mg Magnesium Threonate or 200mg Magnesium Bisglycinate
   5% or less of people experience stomach discomfort from magnesium supplementation, if this is the case for you, best to skip it. 
7. You may feel extra alert an hour before your natural bedtime
   And that’s okay! This is a common observation in sleep research and it will pass. 
8. Sleep in a cool dark place
   
   1. Your body needs to drop 1-3 degrees to fall asleep, sleep in a cool space and eliminate as much light as possible. An eye mask or blackout curtains can do wonders as do layers for bedding which can easily be removed if you warm up through the night. 
9. Skip the alcohol
   
   1. Alcohol’s half life is 4-5 hours. That means your body is still processing it 8-10 hours after consumption. Not only is it a depressant but it interferes with your body’s capacity to function well and adhere to your regular circadian rhythm. 
10. Nap wisely or don’t nap at all

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On Napping - Strategies and Pro-Tips

• If you struggle to sleep at night, skip the nap. Try adding protein to your meals, utilize meditation, or take a walk outside instead of taking a nap to support your energy levels and relaxation. 
• Under 30 minutes or over 90 minutes are ideal nap times, this helps avoid waking up during a sleep cycle, if you wake up mid sleep cycle, you’re more likely to feel groggy.
  -Aim for early afternoon naps, this allows you to nap after your cortisol has likely reduced and before your melatonin starts to release (which prepares you for sleep at bedtime).

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Choose your nap

• Full sleep cycle nap, about 90 minutes
  
  • This nap is ideal for those suffering lost sleep and looking for the restorative power of a full sleep cycle.
• Appetitive Nap
  
  • If you’re not seriously sleep deprived, 30 minutes or less may be just right for you. This length can help you recharge and restore without going into a full sleep cycle.
• Caffeine-nap
  
  • This one is a double hitter, after consuming a caffeinated beverage, take a 20-30 minute nap and when you wake up your caffeine will start to take effect, this can help with feeling energized and alert.
• Micro-nap
  
  • 1-6 minutes, these can offer a calming effect and a cognitive boost for a quick recharge to your metaphorical inner battery.
    
    

How much sleep do you need?

Information gathered from the CDC and The Sleep Foundation suggest the following:

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• Infants (4-12 months) 12-16 hours
• Toddlers (1-2 years) 11-14 hours
• Preschoolers (3-5 years) 10-13 hours
• School-aged children (6-12 years) 9-12 hours
• Teenagers (13-18 years) 8-10 hours
• Adults (19+) 7-9 hours
  
  • Sleep needs may reduce for older adults 

If sleep problems persist and practicing good sleep hygiene doesn’t help, you may have a more serious condition like insomnia or narcolepsy. Talk to your doctor if you’re concerned about underlying conditions or your sleep quality. This article is meant for educational purposes only and not intended as replacement for medical advice.

For more details or the TLDR vision, checkout our handout!

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