WHY IS SLEEP SO IMPORTANT?

Sleepingtoo little...

The short-termeffects of poor sleep:

Sleep is as important to life as the most powerful instinct,that of self-preservation: when an animal sleeps it is exposedto a much higher risk of being killed by a predator; nonetheless,all animals sleep.

Poor sleep often leads to drowsiness the next day. This can lead to driving and other accidents. Some of the biggest accidents in our time, such as the Exxon Valdez oil spill, have been linked to lack of sleep.

on weekdays can’t be compensated for at the weekend.

Irritation and lack of motivation.

Difficulties with thinking and learning.

can increase stress the following day which in turn causes poor sleep at night.

Feeling too tired to work efficiently, exercise or eat healthily.

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Higher vulnerability to mental health issues, such as:

Greater susceptibility to the common cold if you’re exposed to the cold virus.

Increased risk of chronic health problems, such as:

AnxietyDepression

Short sleep is significantly associated with many comorbidities, including cancer, respiratory diseases, pain and rheumatologic diseases, digestive, hormonal and metabolic diseases, mental diseases16.

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DiabetesHypertensionCancerCardiovascular diseaseObesity

Adequate sleep isdirectly linked to:

and alertness by

Improved appetite control.Better metabolism.Proper glucose processing.

Naps can restore alertness, enhance performance, and reduce mistakes and accidents. A study at NASA on sleepy military pilots and astronauts found that a 40-min napSufficient production of

human growth hormone.

Forming long-term memories.Maintaining healthy skin. 100%.

So, how long should we sleep?

Humans are probably part of the minority of monophasic sleepers, meaning that our days are divided into two distinct periods, one for sleep and one for wakefulness. It is not clear that this is the natural sleep pattern of humans7.

7–8h

7–9h

8–10h

11h

age

6–13

14–17

18–64

65+

Good quality sleep is crucial for feeling fit and energized.How to get it:

Avoid smoking, caffeine for 4-6 hours and alcohol for 3 hours before bedtime. Limit alcohol consumption to 1-2 drinks per day.

The best environment for falling asleep quickly is dark and cool.

Avoid watching TV in bed and using your mobile phone or laptop just before bedtime.

When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess amounts, cortisol can break down skin collagen, the protein that keeps skin smooth and elastic18.

How to sleep better:

Exercise during the day.

Finish dinner several hours before bedtime.

Enjoy a hot bath before sleep.

Keep a bedtime routine.

Data from three large cross-sectional epidemiological studies reveal that sleeping five hours or less per night increased mortality risk from all causesby roughly 15%³.

Sources:

Division of Sleep Medicine at Harvard Medical School:

1 - http://healthysleep.med.harvard.edu 2 - http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips3 - http://healthysleep.med.harvard.edu/healthy/matters/consequences/sleep-and-disease-risk 4 - http://healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/health

National Health Service:

5 - https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/6 - https://www.nhs.uk/oneyou/be-healthier/sleep-better/

US National Sleep Foundation:

7 - https://sleepfoundation.org/sleep-topics/napping 8 - https://sleepfoundation.org/excessivesleepiness/content/the-relationship-between-sleep-and-industrial-accidents9 - National Sleep Foundation's sleep time duration recommendations: Methodology and results summary, Sleep Health, https://www.sleephealthjournal.org/article/S2352-7218(15)00015-7/pdf

Centers for Disease Control and Prevention:

10 - https://www.cdc.gov/sleep/index.html11 - https://www.cdc.gov/sleep/about_sleep/chronic_disease.html

U.S. Department of Health & Human Services:

National Heart, Lung and Blood Institute: 12 - https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency13 - https://www.nhlbi.nih.gov/files/docs/public/sleep/healthy_sleep.pdf

National Institute of Neurological Disorders and Stroke:14 - https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Understanding-Sleep

National Institute on Aging: 15 - https://www.nia.nih.gov/health/good-nights-sleep

National Center for Biotechnology Information: 16 - The Risks of Sleeping “Too Much”, PLoS One, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4165901/

European Sleep Research Society:

17 - https://www.esrs.eu/home.html

WebMD:

18 - https://www.webmd.com/sleep-disorders/features/10-results-sleep-loss#2

improved performance by

34%

Sleep fact:healthy sleep is essential for survival.

Sleep fact: awake in the middle of the night?Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn the clock face away from you².

The long-term impacts of sleep deprivation:

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These recommendations are based on publications referenced above to support your wellbeing and a healthy lifestyle, they do not constitute medical advice, and nothing replaces a visit to your doctor in case of health troubles.