Sleep: A Non-negotiable Biological Necessity – 7 Tips for Better Sleep

Sleep is undeniably one of the most crucial factors for overall health and well-being. Dr. Matthew Walker, the author of Why We Sleep: Unlocking the Power of Sleep and Dreams, considers sleep as a non-negotiable biological necessity that impacts various aspects of our physical, mental, and emotional health. With our fast-paced lifestyles and increasing demands, it is essential to recognize and prioritize the importance of quality sleep.

The Importance of Sleep

There is compelling evidence that sheds light on the reasons why we sleep. Scientists and researchers have made significant strides in understanding the functions and benefits of sleep. Here are some key findings that highlight the importance of sleep:

Sleep for Brain Health: Sleep plays a critical role in promoting brain health, including memory consolidation, cognitive performance, neuroplasticity, and neural repair and restoration. Based on a study from Dr. Walker, there is a significant 40% deficit in the ability of the brain to make new memories without sleep. The CEO of Amazon, Jeff Bezos, has emphasized the importance of sleep in various interviews and public appearances. He recognizes that quality sleep is essential for making sound decisions and maintaining high levels of productivity.

Sleep for Immune Health and Reducing Cancer Risk: During sleep, the immune system undergoes important regulatory processes. Research suggests that sleep boosts the production of immune cells, including T cells and natural killer cells, which play critical roles in identifying and eliminating pathogens. These immune cells are essential for protecting against infections and reducing the severity and duration of illness. Dr. Walker pointed out that short sleep decreases the activity of genes associated with your immune system and increases the activity of genes associated with promotion of tumors, chronic inflammation, and stress.

Sleep for Physical Health and Energy: Proper sleep is essential for maintaining high energy levels and overall vitality. Sufficient sleep helps replenish energy stores, enhances physical performance, and improves mood and motivation. The professional basketball player LeBron James has publicly acknowledged the significance of sleep for his athletic performance. He prioritizes rest and ensures he gets enough sleep to support his physical endurance and recovery. Tom Brady, the renowned American football quarterback, emphasizes the importance of sleep in his training regimen. He recognizes that quality sleep is crucial for his mental focus, physical recovery, and overall well-being.

Additionally, quality sleep is closely tied to healthy sexual function, as it can enhance libido and improve hormonal balance. Based on Dr. Walker’s study, men who routinely sleep just four to five hours a night will have a level of testosterone which is that of someone 10 years their senior – a lack of sleep will age a man by a decade. Similar impairments in female reproductive health caused by lack of sleep have been observed. 

Sleep for Emotional Health: Sleep deprivation can lead to heightened emotional reactivity, increased irritability, mood swings, and a higher risk of developing mental health disorders such as depression and anxiety. Taking care of our sleep is an act of self-care that can benefit not only ourselves but also our loved ones and friends who rely on us to be present and emotionally balanced.

7 Tips for Better Sleep

How well you sleep depends on your daytime activities and habits. Developing a routine for both daytime and pre-bedtime is crucial for better sleep.

1. Set and maintain a consistent sleep schedule: 

• Sticking with your schedule can help regulate your internal clock, circadian rhythm, and melatonin production. Your body has an internal clock, also known as the circadian clock, which helps regulate various physiological processes, including sleep-wake cycles. Melatonin is a hormone that helps regulate sleep and wakefulness. It is naturally produced by the body, with its secretion increasing in the evening and decreasing in the morning. By sticking to a consistent sleep schedule, you can help train your body to release melatonin at the appropriate times, facilitating better sleep onset and quality.
• Another good practice to regulate your body’s circadian rhythm is to get morning sunlight within 30-60 minutes of waking and in the later afternoon prior to sunset, according to Dr. Andrew Hubman, a renowned neuroscientist and professor from Stanford, based on his research on the effects of light on circadian rhythms and sleep.

2. Incorporate a wind-down routine 30-60 minutes before bedtime

• Engaging in relaxing activities before bed can help calm your mind and reduce stress, allowing you to transition more easily into a state of relaxation. This can include activities such as reading a book, taking a warm bath or shower, practicing relaxation techniques like deep breathing or meditation, doing some light stretching, or listening to calming music. 
• If you find it hard to get some thoughts off your mind before bedtime, you can try to unload those thoughts on paper, also known as journaling or expressive writing. Writing down your thoughts provides a sense of closure. By transferring your thoughts from your mind onto paper, you create a tangible representation of your concerns, worries, or ideas. This act can signal to your mind that you have acknowledged and addressed those thoughts, easing the mental burden.

3. Engage in regular physical activity

Regular physical activity has been shown to improve sleep quality and duration. Exercise helps reduce feelings of anxiety and stress, promotes relaxation, and releases endorphins, which can contribute to a more restful sleep. To optimize the benefits of physical activity on sleep while minimizing sleep disruptions, consider the following recommendations: 

• Time your Exercise: Schedule your exercise sessions earlier in the day, preferably in the morning, afternoon and nothing later than early evening, to allow ample time for your body temperature and heart rate to return to baseline before bedtime.
• Moderate Exercise: Engage in moderate-intensity activities, such as brisk walking, cycling, or swimming, that promote cardiovascular health and overall well-being. Moderate exercise is less likely to overstimulate your body and disrupt sleep compared to high-intensity or strenuous workouts.

4. A few things to minimize or avoid

• Minimize Screen Time: It’s important to avoid or limit exposure to electronic screens, such as smartphones, tablets, computers, and televisions, during your wind-down period. The blue light emitted by these devices can interfere with your body’s natural production of melatonin, making it harder to fall asleep. Instead, opt for screen-free activities that promote relaxation. If you really have to use the screen, try to put on blue-light-blocking glasses. 
• Avoid viewing bright lights – especially bright overhead lights during the late evening and early morning hours: By reducing your exposure to bright lights, you can support your body’s natural sleep-wake cycle and enhance the quality of your sleep. Use dimmer switches or lower the intensity of your overhead lights in the evening to create a more relaxing ambiance. Replace bright white or blue lights with warmer, softer lights, in your bedroom. Warm-colored lighting is less likely to disrupt melatonin production.  Candlelight and moonlight are fine, according to Dr. Hubman.
• Avoid late-night eating (2-3 hours before bedtime): Late-night eating can disrupt your sleep patterns. Digestion requires energy and metabolic activity, which can interfere with the body’s natural process of winding down and preparing for sleep. Additionally, consuming foods that are high in sugar or caffeine can stimulate your body and make it harder to relax and fall asleep.
• Limit or avoid alcohol 3 hours before bedtime: While alcohol may initially make you feel drowsy and help you fall asleep faster, its effects on sleep quality and overall sleep architecture can be detrimental. Alcohol can disrupt the normal sleep patterns and stages. It can suppress rapid eye movement (REM) sleep, which is crucial for restorative sleep, vivid dreaming, and cognitive processing. As a result, you may experience fragmented sleep, frequent awakenings, and reduced overall sleep quality.
• Limit or avoid coffee after 2pm: the effects of caffeine can last for several hours, with a half-life of approximately 5-6 hours. This means that even if you consume coffee in the early afternoon, a significant amount of caffeine may still be circulating in your system by the time you go to bed. This can lead to difficulties in falling asleep and result in fragmented or restless sleep.

5. Stay cool at night

Maintaining a cool room temperature creates an optimal sleep environment. A cooler room helps facilitate the natural drop in body temperature that occurs during sleep, which is important for initiating and maintaining sleep. The ideal temperature for sleep varies for individuals, but it’s generally recommended to keep the room temperature between 60-67°F (15-19°C). Adjust within this range based on personal preference and comfort.

6. Napping and nighttime sleep

It’s important to strike a balance between napping and nighttime sleep to ensure both are beneficial and do not negatively impact each other. Short power naps of 10-20 minutes are ideal for a quick energy boost.If  you choose to nap, try to do so earlier in the day and avoid napping too close to bedtime, as it may make it harder to fall asleep at night. The optimal nap time is between 20 and 30 minutes. 

7. Sleep supplements

It’s important to note that while some sleep supplements may be effective for certain individuals, the use of supplements should be approached with caution and under the guidance of a healthcare professional. 

• Melatonin is a hormone naturally produced by the body to regulate the sleep-wake cycle. Melatonin supplements are commonly used to help regulate sleep patterns and address jet lag or shift work sleep disorders. They are typically taken 30 minutes to an hour before bedtime. 
• Magnesium is an essential mineral involved in various bodily functions, including sleep regulation. Some studies suggest that magnesium supplements may help improve sleep quality, especially in individuals with magnesium deficiency. 

It’s important to seek professional guidance and support when dealing with sleep concerns, as they can have a significant impact on overall health and well-being. At our clinic, we combine various approaches such as mindfulness, understanding your genetic predispositions related to sleep, alcohol metabolism, and caffeine metabolism, and utilizing sleep tracking wearables. Our members can receive a comprehensive assessment and tailored recommendations for improving their sleep quality.

Sleep is an indispensable pillar of health. By understanding the importance of sleep and adopting good sleep practices, we can improve our well-being and unlock our full potential.

Written by HumanLongevity.com