Got Sleep?
In last week’s post I told you my #1 recommendation for improving both performance and health, which was to learn How to Breathe Correctly, and to practice it daily. I also mentioned that one of the most important times to make sure you’re breathing correctly is during sleep.
Today we will dive into sleep a little more.
(btw, I want to apologize if last’s weeks post seemed a bit long. My intention with these tips is to keep them short and sweet and above all provide you with actionable steps that you can take today to improve your health, longevity and performance.)
Second only to breathing perhaps, Sleep has a greater effect on your health than any other activity. After one night with 4 hrs of sleep or less, you may experience short-term effects such as:
Cognitive impairment: Difficulty with concentration, learning, and memory.
Reduced reaction time: You may have slower responses, increasing the risk of accidents.
Mood changes: Increased irritability, anxiety, and moodiness.
Daytime sleepiness: Feeling tired and potentially experiencing micro-sleeps or unplanned naps.
Poor judgment: Impaired decision-making and problem-solving abilities.
The long-term effects of poor sleep are even worse and include increased risk of:
Cardiovascular disease: Increased risk of high blood pressure, heart disease, and stroke.
Metabolic disorders: Higher risk of developing obesity and Type 2 diabetes.
Weakened immune system: Your body’s defenses against infections are less effective.
Mental health issues: Higher risk of developing depression, anxiety, and other mental health conditions.
Increased risk of premature death: Chronic sleep deprivation is linked to an increased risk of mortality.
Now lets’s look at some of the benefits of getting 7-9 hours of sleep per night:
Boosts immune system: Sleep is when your body produces protective and infection-fighting substances like antibodies and cytokines.
Maintains a healthy weight: Lack of sleep can disrupt hormones that regulate appetite, leading to cravings and increased hunger.
Improves heart and metabolic health: Consistent sleep lowers the risk of high blood pressure, heart disease, and stroke.
Lowers risk of chronic conditions: It reduces the risk of developing type 2 diabetes.
Improves memory and concentration: Sleep is crucial for consolidating memories and restoring brain function, helping you focus and perform daily tasks better.
Enhances mood: Being well-rested leads to better energy levels and can help reduce irritability and stress.
The benefits and consequences of good or poor sleep are becoming more well known. However, many people don’t seem to know what to do to improve their sleep. There is no magic bullet that will work for everyone, but there are a list of things that you should be trying to do if you aren’t currently sleeping like a champ.
Sleep habits 101
Stick to a sleep schedule. As much as possible, go to sleep and wake up within the same 1-hour time period, EVERYDAY. If you’re bedtime is 9pm during the week, try not to go to sleep later than 10pm on the weekends. If you get up at 6am during the week, try not to wake up later than 7am on the weekends.
Create and stick to a sleep routine. About 30-60 minutes before you want to be in bed, create a set of rituals that you do that will signal to your brain and body that you are getting ready for sleep. For example: Turn off all over head lights, TV’s, computer, and phones, brush your teeth, then do some light stretching or light reading, using Red light for a few minutes. (Try not to read in bed if you have trouble falling asleep.)
Sleep in a cool, dark and calm environment. Remove all screens, nightlights, and outdoor light from your room. Invest in blackout curtains if necessary. Keep the temperature in your bedroom between 65-69 degrees. Do not bring your computer or work material into the bedroom. Keep the room clean and tidy so that is not stressful to be in.
Sleep in as few clothes as possible. Your body needs to be able to lower its core temperature in order to be able to reach the deep stages of sleep. Deep sleep is crucial as it is the only stage of sleep where your brain removes toxins and metabolites, which is neuro-protective and essential for long-term brain health. If you need to wear some clothing, wear something loose fitting that breathes well. No synthetic materials.
4-7-8 Breathing. This last habit is less well-known but it works incredibly well when needed. If you are having trouble turning off your brain and falling asleep, use this technique. Breathe in through your nose for a count of 4, hold your breath for a count of 7, and exhale for a count of 8 (either through your nose or through pursed lips.
Getting good sleep is essential for every process, organ, and function in your body. There will always be days or periods where your sleep is less than ideal, but if you can work on creating a good sleep routine and making it a priority, your body will thank you and perform better than ever.
As always, reach out or post in the comments if you have any questions or other tips to share!
If you need help with your fitness, nutrition or anything health related, you can Work with me!
Book I’m reading or read recently:
Brain Energy by Christopher Palmer, MD
Own the Day, Own Your Life by Aubrey Marcus
Podcasts I’m listening to:
The Drive with Peter Attia MD
Take Back Your Mind, Michael B. Beckwith
Products/Companies I love:
Ryker Clothing- 100% natural fiber Activewear! (cotton and merino wool)
Ettitude Sheets- The Best, Most Comfortable bed sheets you've ever had! (this is what we use on our bed)