Sleep

What is sleep?

Sleep plays an important role in our survival. It helps us recover from the mental and physical aspects of our daily encounters, while a lack of sleep can cause negative consequences. Getting the right amount of sleep can reward you significantly.

The Benefit of Sleeping

In a study observing athletes and military who are sleep-deprived, or do not get a lot of sleep, researchers wanted to see what happens if they increased their amount of sleep. These are the benefits from the evidence demonstrating that sleep extension improves (Chennaoui et al., 2021):

Performance
Pain sensitivity
GH/IGF-I anabolic responses, which may be beneficial in accelerating muscle injury recovery
Preventive risk from injuries
Brain function
Mood/health

What happens if you don't sleep?

The deleterious effects of sleep loss include fatigue and many more (Ritland, et al, 2019):

Decreased cognitive abilities
Dizziness
Mood disorders
Increased stress levels
Psychiatric symptoms
Increased accidents
Increased injuries and mortality

How to Sleep Bettter

Get at least 7-8 hours of sleep.
Have a consistent routine.
Don’t go to bed unless you are sleepy.
Do a quiet activity without your phone out.
Establish a relaxing bedtime routine.
Make your bedroom quiet and relaxing.
Keep the room at a comfortable, cool temperature.
Turn off electronic devices at least 30 minutes before bedtime.
Don’t eat a large meal before bedtime.
Exercise regularly.
Avoid consuming caffeine.
Avoid consuming alcohol.

Reduce your fluid intake before bedtime.

How is sleeping a superpower?

This video is example of how powerful sleeping is.

References

Centers for Disease Control and Prevention. (2022, September 13). Tips for better sleep. Centers for Disease Control and

Prevention. Retrieved April 26, 2023, from https://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

Chennaoui, M., Vanneau, T., Trignol, A., Arnal, P., Gomez-Merino, D., Baudot, C., . . . Chalabi, H. (2021). How does sleep help recovery

from exercise-induced muscle injuries? Journal of Science and Medicine in Sport, 24(10), 982-987.

Ritland, B. M., Simonelli, G., Gentili, R. J., Smith, J. C., He, X., Mantua, J., . . . Hatfield, B. D. (2019). Effects of sleep extension on

cognitive/motor performance and motivation in military tactical athletes. Sleep Medicine, 58, 48-55.

doi:10.1016/j.sleep.2019.03.0133

YouTube. (2019, June 3). Sleep is your superpower | Matt Walker. YouTube. Retrieved April 26, 2023, from

https://www.youtube.com/watch?v=5MuIMqhT8DM