A Series Intro. Then Sleep.
In this series I’ll do my best to refrain from just giving a list of facts and solutions. Though they will be included all the same. I’d like to use this series to briefly dive into the issues I believe are associated with the said lifestyle focus. The series will comprise of the listed topics: Sleep, Stress, Exercise/Activity, Nutrition, Social, and Cognitive Training.
These five pillars capture most of what is considered to be what dictate a healthy and joyful life. I understand that there will always be nuances and outliers… that’s just how life works. However, with these pillars, we should have a decent understanding of what it takes to not only live a bit healthier, but to increase quality of life as well.
I’m a firm believer that there are never absolutes because lines will blur with the human experience. Before I move onto sleep, I’ll give you a quick example:
We all know enough sleep and little to no alcohol consumption is recommended for a healthier body and mind.
However, going out for a couple drinks with some friends after a long work week or extended period of time focusing on X can be highly beneficial for reducing stress, building stronger relationships, and getting you out and about. Which then can be considered the right choice, even though you’ll lose a couple hours of sleep and consume alcohol.
And no, I’m not advocating that you go out until three in the morning getting extremely drunk. No judgement if you do… but I will say if that’s the norm or even an every weekend thing, then you’ve definitely moved away from any benefits a night out can give.
“When sleep puts an end to delirium, it is a good symptom.”
How Much, Why Do I Care, and What Should I Do?
There are quite a few parts to what makes up sleep and why it’s important. Here’s the gist…
I’m sure you’ve heard that it’s dependent on your 24-hour sleep cycle or circadian rhythm. With the release of various sleep promoting and inhibiting hormones/regulators. Focusing on the sleep aspect, you’re probably also familiar with melatonin and possibly adenosine. Both of these are the “main” drivers of your sleep/wake cycle. Melatonin being produced/released towards the end of the day when it starts becoming dark out (levels are affected by light). Adenosine is recycled and is being released throughout the day, being more of a regulator of your sleep cycle; building its levels slowly until it’s eventually time to sleep (it’s a bit more complex than this, but I’m keeping it simple). This is the main molecule that is blocked by caffeine to keep you more alert for longer. Simply, caffeine molecules block the receptor entrances that adenosine fills.
Number One Question… How Much Sleep Should I Be Getting?
I’m glad you asked.
It depends.
The simplest and easiest answer is 7-9 hours.
The better answer is it depends on your age.
(I’m going to use metrics given by Mayo Clinic):
Infants 4 months to 12 months | 12 to 16 hours per 24 hours, including naps |
1 to 2 years | 11 to 14 hours per 24 hours, including naps |
3 to 5 years | 10 to 13 hours per 24 hours, including naps |
6 to 12 years | 9 to 12 hours per 24 hours |
13 to 18 years | 8 to 10 hours per 24 hours |
Adults | 7 or more hours a night |
I cannot stress it enough. If you are or you have pre-teens or teenagers, let them sleep. Study after study show that they need more sleep than adults. We understand this when they’re young, but seem to forget this once they hit middle/high school age. The problem is these years are crucial for their brain and body development. The current school system works off of an adult’s work schedule. So I know this easier said than done. However, you can teach them better habits. No-screens an hour before bed, dim lights, have them read, write, or draw. Promote a healthy sleep system.
An issue as well is that the typical teenagers’ sleep cycle runs a bit later than adults. They tend to sleep a little later. But utilizing a sleep schedule or ritual, can help. Especially if you have them engage in physical and mental activity… and for the love of all that is good… it does not require a screen.
My last point on this, because all this (besides the extra hours of sleep) pertains to each of us. The rise in ADHD and other mental issues…
Is a consequence of too much time sitting in front of screens from a young age to adulthood. Not enough time using your brain to critically think, not moving our bodies enough, and not engaging in real social endeavors.
Sleep is Simple. Routine is Hard.
I will not pretend it’s easy to have a perfect sleep schedule, I myself don’t have one. But there are things you can implement to ensure better sleep. Even getting older, your brain needs it to learn things, regulate your body and itself, and to live a high quality life.
If I was going to recommend one piece of advice for more/better sleep… it would be to develop a bedtime ritual. Just like any habit, it will be tough at first and will most likely have some push-back (that’s okay, discomfort is normal and needed). A bedtime ritual can be anything that has some relaxing qualities and that you can typically do anytime before bed, i.e., read a book, face wash routine, stretching/meditation, etc. It really doesn’t matter.
What Else?
I’m going to list a few other things you can focus on to ensure more/better sleep.
I want to highlight really quick that I’ve only given you some surface level explanations, benefits, and causes. But there is so much more.
My biggest push for this article is to explain how important sleep is for your brain and well-being… also that I truly believe a lot of insomnia and mental health issues come from a lack of consistent use of our brain and body.
Critically think and exercise daily for a month. That’s 30 days. Try it and let me know if anything changed with your sleeping habits.
I truly would love to hear about it!
Other recommendations:
1) Stick to a sleep schedule
2) Pay attention to what you eat/drink before bed
3) Limit daily naps
4) Include physical activity into your daily routine
5) Manage worries and stress
6) Create a restful environment
COACH’S INSIGHT
Sleep is one of the most under utilized methods of sports and life performance enhancers.
Sleep more, sleep better.
6-Week Performance & Physique Build.
Look Better, Perform Better, Recover Better.
Or reach out here with any questions:
[email protected]
Is your supplement stack actually working?
Most people have no idea what supplements they're taking. Download SuppCo to organize your routine, audit your nutrients, and see your StackScore. Then you'll know if your stack is helping or just expensive.