On average, adults need about 7-8 hours of sleep per night. Depending on physical and mental demands, some people may even need an extra 1-2 hours. That means we spend roughly one-third of our lives asleep.
While we sleep, our metabolism and brain are highly active, with many physical and mental processes happening, sometimes even more than when we're awake. One key focus is the regeneration and repair of the body's cells.
If you ever feel like you need more hours in the day because you're struggling to get everything done, cutting back on sleep should be the last thing you consider. Starting your day well-rested not only makes you more productive but also gives you the concentration to tackle tasks quickly and efficiently.
Without enough sleep, you won’t perform at your best, both mentally and physically.
Don't underestimate the importance of sleep—make sure it’s a priority.
In this article, we cover what happens in our bodies when we sleep, what the consequences of sleep deprivation are, and, of course, tips for you to improve your sleep quality and quantity.
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What Happens in Our Bodies While We Sleep?
Boosting the Immune System Our immune system works overtime while we sleep, with many critical defense processes occurring only during this time. This is why we need more sleep when we’re sick.
Studies show that the number of natural defense cells and antibodies increases during sleep. Although more research is needed, many studies indicate a strong connection between sleep duration and quality with the immune system.
Additionally, waste products from metabolism that are no longer useful to our body are broken down during sleep, helping us stay healthy and maintain a functioning metabolism, which protects us from many diseases.
Memory and Learning Processes During sleep, our memory is highly active, processing and storing everything we’ve experienced and learned throughout the day. The brain often transfers these experiences to short- or long-term memory. Because there are no external sensory impressions or active thinking processes at night, the brain can fully focus on processing experiences.
Good sleep supports learning, not only for knowledge but also for motor skills, such as coordination.
Important Metabolic Processes Metabolic waste products are broken down during sleep, keeping us healthy and maintaining a functioning metabolism that protects us from diseases.
Our hunger and satiety metabolism are also regulated during sleep. Studies show that people who often sleep less than 6 hours a night are about 75% more likely to be overweight. The reason is that during sleep, our hunger and satiety hormones are regulated.
The hormone leptin helps us feel full, while ghrelin makes us feel hungry. Lack of sleep increases ghrelin levels and decreases leptin levels, leading to more hunger during the day and increased food intake, which can lead to weight gain over time.
This hormone imbalance can contribute to weight gain, making sufficient sleep essential if you want to lose weight.
My recommendation for anyone aiming to lose weight is to prioritize sleep before taking other measures to avoid the hormone imbalance mentioned earlier.
Besides hunger and satiety regulation, damaged tissues are repaired, and growth hormones are released, which is especially important for children and people who are physically active or train a lot.
“Sleep is the single most effective thing we can do to reset our brain and body health each day.“
- Matthew Walker (Author of "why we sleep")
What are the Effects of Sleep Deprivation?
Chronic sleep deprivation is dangerous and should be avoided. While our bodies can handle the occasional lack of sleep, chronic sleep deprivation can have severe consequences.
Poor or insufficient sleep can lead to:
Headaches
Heart rhythm disorders
High and rising blood pressure
Depression or severe mood swings
Increased susceptibility to infections and frequent illness
Weight gain and long-term obesity
Skin aging
Concentration problems
Reduced performance, both mentally and physically
Restlessness, stress sensitivity, and anxiety
Increased social conflicts and decreased empathy
None of us want to experience these issues. It’s important to understand the reasons for sleep problems and how to create an environment and habits that ensure good sleep.
Factors Contributing to Insomnia/ poor sleep
Reasons for difficulty falling or staying asleep, as well as chronic sleep deprivation, can include:
Consumption of alcohol, drugs, or too much caffeine
Poor eating habits and nutrient deficiencies, especially sugar and fast food
Certain medications like blood pressure medications, asthma drugs, or antidepressants
Poor sleep environment like light, noise, temperature, mattress
Irregular sleep patterns, such as those caused by shift work or jet lag
Tips for a Good Night’s Sleep
Establish Rituals and Habits Having a bedtime routine can be very helpful. For example, set a reminder on your phone for a specific time to brush your teeth, get ready for bed, and complete a calming ritual, like reading 10 pages of a book. This routine should be personalized but shouldn’t include strenuous activities. Instead, it should prepare your body for sleep.
Consume Foods Rich in Tryptophan Tryptophan is an essential amino acid we must obtain from food. It’s the precursor to melatonin, our "sleep hormone." Eating foods rich in tryptophan can help us relax, improving sleep quality and recovery.
Foods rich in tryptophan include cashews, hazelnuts, walnuts, pumpkin seeds, buckwheat, amaranth, and eggs. Regular sleep problems can sometimes be linked to a tryptophan deficiency, so it’s important to monitor this.
The need for tryptophan is highly individual, but generally, the human body requires between 4 and 6 milligrams per kilogram of body weight per day. This need is also influenced by lifestyle and daily activity. Since tryptophan is also the precursor to our "happiness hormone" serotonin and has a mood-enhancing effect, you can’t really consume too much of it.
Adopt Good Eating Habits and Stay Hydrated When we eat our last meal of the day can significantly impact our sleep quality. Eating too much too late can keep our stomach busy with digestion, affecting how well we fall asleep and stay asleep. Ideally, the last meal should be consumed about 3-4 hours before bedtime.
Ideally, this meal should include some tryptophan-rich foods and be generally light on the stomach. It should not overly strain the digestive system or include bloating foods like raw vegetables or cabbage. It’s also best to avoid sugary foods that can spike insulin levels, making us more awake and alert.
Dehydration can also cause poor sleep or frequent waking at night. Aim to drink at least 3 liters of water per day. However, try to drink less in the hours before bed to avoid waking up due to a full bladder.
Avoid Screens and Blue Light Before Bed The blue light from screens like TVs, computers, and phones suppresses melatonin production, which can make it harder to fall asleep.
Try to avoid blue light exposure about an hour before bed, or wear "light-blocking glasses" that filter out blue light. Ideally, feed your brain with relaxing activities like reading a good book rather than watching a nerve-wracking movie or endlessly scrolling through social media.
Avoid Strenuous Activities Before Bed While exercise and daily activity help us sleep better by using more energy, it’s best to avoid intense workouts late in the evening. Those with severe sleep problems might find evening yoga or meditation helpful. Deep breathing during these activities helps reduce stress hormones like cortisol, making it easier to fall asleep.
It’s important to consider when to include different types of exercise in your day. Ideally, strenuous workouts should be scheduled 3-4 hours before bedtime.
Mentally demanding tasks should also be limited in the late evening.
Avoid Alcohol and Caffeine Alcohol may help you fall asleep faster, but it negatively impacts sleep quality. After drinking, we often have trouble staying asleep, feel restless during the night, and wake up with less energy.
The reason is that our body treats alcohol as a "toxin" and works hard to break it down, putting other processes like digestion, hormone production, and recovery on hold.
It’s also best to avoid caffeinated drinks like coffee, black tea, energy drinks, or cola in the evening. The stimulating effects of caffeine can last for several hours, depending on sensitivity. Many people find they sleep better if they stop consuming caffeine after 4 or 5 PM.
Reduce and Manage Stress Techniques like yoga or meditation can help improve sleep quality. However, sometimes these methods aren't enough, and it may be necessary to address the root causes of stress.
If you’re exposed to a very stressful job or lifestyle, it might make sense to work with a coach or find individual methods to reduce stress.
A constantly elevated cortisol level is not only bad for sleep but also for overall health and well-being.
Create a Good Sleep Environment External factors like light, noise, temperature, and the quality of your bed or mattress are crucial for good sleep.
It’s best to sleep in a completely dark and quiet room with a cool temperature, ideally between 15 and 20 degrees Celsius. Avoid using a heater in winter to maintain air quality.
Investing in a good mattress is also important since, as mentioned earlier, we spend about one-third of our lives sleeping. It’s worth investing in quality at this point.
Give Priority to Your Sleep
In summary, the importance of good sleep cannot be overstated. Sleep is the foundation of our overall well-being, influencing everything from our immune system to our cognitive functions and even our ability to maintain a healthy weight. By prioritizing sleep and making necessary adjustments to our daily routines, diet, and environment, we can improve the quality of our rest, leading to better health, increased productivity, and a more balanced life.
Remember, sleep isn't just a passive activity; it's an essential part of how we recharge and rejuvenate. So, make it a priority and invest in your health by ensuring you get the restorative sleep your body and mind need.
Achieve your fitness goals now through personalized guidance from your online nutrition and fitness coach. Book a call now!
Yours,
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