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By Dr. Samantha Ristimaki, BSc, ND
Everyone requires good solid sleep to function optimally. Some people need less than the average 8 hours while others don’t function at their peak without at least 10 hours of sleep.
Ironically, many people neglect sleep in favour of work or other activities, but lack of sleep can negatively impact your performance as well as your overall health.
Why do you need sleep ?
Learning & Memory: Sleep helps the brain commit new information to memory through a process called memory consolidation. Studies have shown that people who slept after studying a task did better on tests. Loosing even one sleep session can decrease your cognitive performance by 30%.
Metabolism & Weight: Chronic sleep deprivation may cause weight gain by altering your hormone levels that control appetite, leaving you more hungry and craving carbohydrate-rich foods. It can also change the way the body processes and stores fat.
Mood: Most people have experienced irritability, impatience and lack of concentration when lacking sleep. If that’s not enough to shake up your mood, the mood regulating hormone serotonin is also reduced with lack of sleep. Depression rates are higher in people who suffer from insomnia.
Immune function & Disease: Go a few nights without sleep and you are more likely to get ill. The body uses sleep as a time to heal and repair itself. When the body is in deep sleep blood vessels dilate to deliver blood and nutrients to tissue which helps the body to focus on immune function, healing and tissue repair.
Cancer Prevention: Recent studies suggest that melatonin, a hormone that helps regulate sleep, is linked to the prevention of certain cancers. Sleeping in a pitch dark room will help to ensure your body maximizes its melatonin production.
Evaluate how much sleep you need by going to bed earlier and trying to get up without an alarm clock. Keeping a regular sleep and exercise schedule can help improve the quality of your slumber.
Avoiding caffeine, alcohol, heavy meals or smoking before bed will make it easier for you to fall asleep when your head hits the pillow. Sleep is as much a part of healthy living as diet and exercise, so sweet dreams.
How much sleep do you get?
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Comments
06.03.09
I think that I perform the best under 9 hours of sleep. However, during the week I try and get at least 8 hours...it is hard to get 9 as I typically wake up at 5:30 to start my day.
I used to take naps in the early evening but stopped and now go to bed earlier. Having a constant sleep schedule has helped me so much. Highly recommend it!
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