For the folks that follow me on Facebook, they are probably sick and tired of me posting about how much sleep I get and how close it is to 8 hours on the nose most nights. I originally started doing this to keep myself in line and well-trained in getting sleep. I was working on my sleep habits because it was generally good advice from any doctor or health specialist, but it wasn’t until I dove deeper did I understand why. I don’t know about you but understanding why something works the way it does is a far greater motivator for me to do it than simply being told to do it because “it is good for you”
Sleep is important and good for your health. That’s it. End of blog.
If that is all you need, then I just saved you a lot of time. If not, here are some interesting ideas and facts:
- If you consider evolution, sleeping is counterproductive. We cannot eat, hunt, reproduce, while sleeping, and all of this while completely at the mercy of the people and animals around us. Entirely defenseless. This would certainly seem like something that we would need to evolve out of unless it was highly beneficial. If for no other reason, I would consider this nature’s way of telling you that it is more than necessary, it is vital.
- I know no one is looking forward to turning our clocks back an extra hour in the winter, but the day after we do so, there is a 21% reduction in heart attacks nationwide! This means that forcing people to get that one extra hour of sleep is fundamental to heart health as a population. Now, I know you must think that is a mere coincidence, so I will share this: In March when we move our clocks forward an hour and lose an hour of sleep, heart attacks INCREASE 24% nationwide! (so do car accidents) The benefit of gaining just 60 minutes of sleep, and the detriment of losing that 60 minutes is profound!
- In 1942 American adults slept for 7.9 hours a night. Today we are at 6.9.
- That is not just an American issue. In the UK 70% of people sleep less than 8 hours a night. 79% in the USA, and a shocking 90% in Japan sleep less than that!
- When people sleep less than 6 hours a night they…
- lower their ability to regulate their blood sugar increasing their risk of Type 2 Diabetes
- lower their cardiovascular function and increasing hypertension and blood pressure.
- have an increased risk of Alzheimer’s and dementia.
- lower their testosterone. After one week of sleeping 4-5 hours, men have been found to have testosterone levels of someone 10 years older!
- for each hour of sleep, women lose they have a 14% decrease in their sex drive.
Hopefully, that is enough to convince you to try to get to bed on a regular schedule, on time. Here are some things that I do now that help me get at least 8 hours a night:
1. I exercise as close to the morning as possible, and never later than 5pm. (on occasion I have and if it is the difference between not working out, then I recommend you put the workout as a priority of the sleep but try to keep this in mind if you are having trouble sleeping. If you are not, then whatever you are doing is working…keep it up.
2. Your phone emits a blue LED light that fools your brain into thinking it is still daytime, and delays the release of melatonin. I love social media and scrolling but when it is time for bed, I read or watch TV. If you must, there are glasses you can get to block the blue light.
3. As I have mentioned before I do not drink coffee, but I do love Diet Coke. I, however, drink no caffeine after 4pm or earlier.
4. I eat my last meal 2-3 hours before bedtime. Mostly this is because I have heartburn if I eat too late, which then in turn affects my sleep, but this is a good rule for anyone as it helps with intermittent fasting if that is something you would benefit from. Hint: it is.
5. I rarely drink any alcohol. In cases where the Bills play late and Josh Allen is lighting up the scoreboard, I do have a few Coors Lights. I always have trouble sleeping after that, and I never wake up 100%. Good thing Buffalo games are normally at 1pm.
