The Essential Guide to Sleep: Why It Matters, How Much You Need, and How to Get More of It

Those people who claim they don’t need sleep to be at their best, or even that they’re actually at their best with 4/5 hours. Yep, most of them are lying.

Most of us when we haven’t slept are anything but. We’re more irritable, we think less clearly and we’re less productive. And that’s not even before we think about fitness, when a lack of sleep usually means we’re less motivated, perform worse and are more likely to get injured.

So we know life is better when we sleep. Yet not only do too many people struggle with it, with more than 30% of Americans suffering from insomnia, sleep is often the first thing people consciously sacrifice when life gets busy.

A good night’s sleep is not just a luxury—it is a necessity. This guide will explore the importance of sleep, the consequences of sleep deprivation, causes of insomnia, and actionable steps you can take to ensure you get the rest you need.

The Importance of Sleep: Why It Matters

Sleep is a fundamental pillar of health, it’s as essential as food and water. You can go 1-2 months without food whereas after 2 days of no sleep, things get tough. And after 11 days, it’s close to game over.

It plays a critical role in the functioning of the brain and body, affecting everything from mood and memory to immune function and heart health.

The Role of Sleep in Mental Health

Adequate sleep is crucial for the brain to function well - including attention, learning, memory, and emotional regulation. According to the National Institutes of Health, sleep helps to "clear out" toxins in the brain that accumulate during the day, reducing the risk of neurodegenerative diseases like Alzheimer's. 

Lack of sleep, on the other hand, can lead to unclear thinking, mood disorders, and increased stress levels (link to stress article), which I can promise you is a bad thing.

Physical Health and Sleep

Sleep affects nearly every system in the body. It regulates the body's metabolism, immune function, and cardiovascular health. Studies show that people who do not get enough sleep are at higher risk for chronic conditions such as obesity, diabetes, and hypertension . Additionally, sleep is crucial for muscle repair and overall physical recovery, making it particularly important for athletes and physically active individuals.

The Impact of Sleep on Longevity

Research has shown that consistently getting less than seven hours of sleep per night can reduce life expectancy. Chronic sleep deprivation has been linked to an increased risk of early mortality due to its negative impact on cardiovascular health, metabolic function, and immune response .

How Much Sleep Do You Need?

The amount of sleep a person needs can vary by age, lifestyle, and individual health conditions, but the general guidelines from the National Sleep Foundation are as follows:

• Newborns (0-3 months): 14-17 hours
• Infants (4-11 months): 12-15 hours
• Toddlers (1-2 years): 11-14 hours
• Preschoolers (3-5 years): 10-13 hours
• School-age children (6-13 years): 9-11 hours
• Teenagers (14-17 years): 8-10 hours
• Adults (18-64 years): 7-9 hours
• Older adults (65+ years): 7-8 hours

Important thing to note though is that these are just guidelines. While we said most people are lying about being rested with 5 hours sleep, some people are really built for it. On the flip side, some people might even need more. There’s no shame in it but it’s really about knowing your body and getting enough sleep, because if you don’t, there are consequences.

The Consequences of Sleep Deprivation

‍

Sleep deprivation can have both short-term and long-term effects on your health. As we’ve said, in the short term, lack of sleep can lead to irritability, cognitive impairment, and decreased performance.

We can all deal with a bad day occasionally but over time, chronic sleep deprivation can contribute to serious health problems, including:

Cognitive Decline

One night of no sleep messes up the brain. Imagine what multiple nights of sleep does. What it does is impair the brain’s natural processes, leading to difficulties in learning and memory. It also increases the risk of developing dementia and other cognitive disorders .

Cardiovascular Problems

Numerous studies have shown a strong link between sleep deprivation and cardiovascular diseases. People who sleep less than six hours a night have a higher risk of developing hypertension, coronary artery disease, and stroke.

Metabolic and Weight Issues

Sleep plays a crucial role in regulating the hormones that control hunger and appetite. Lack of sleep increases levels of ghrelin, the hunger hormone, and decreases levels of leptin, the hormone that signals fullness. This hormonal imbalance can lead to overeating and weight gain, contributing to obesity and metabolic disorders like diabetes. You know when you’re tired and stress eating – this is what’s going on in your body.

Mental Health Disorders

Sleep and mental health are closely linked. Sleep deprivation can exacerbate symptoms of anxiety, depression, and other mental health disorders. It can also increase the risk of developing these conditions in the first place. In basic terms – if you’re already stressed, getting more sleep should be a number 1 priority because if not, you’ll only become more stressed. And if you become too stressed, you’ll struggle to sleep – do you see the cycle that’s emerging?

Understanding Insomnia: Causes and Solutions

Insomnia, the most common sleep disorder, is characterized by difficulty falling or staying asleep. It can be acute (short-term) or chronic (long-term), and its causes can vary widely.

Common Causes of Insomnia

1. Stress and Anxiety: Worry and stress are significant contributors to insomnia. Whether it's about work, relationships, or financial issues, stress can keep your mind active at night, making it difficult to sleep.
2. Poor Sleep Habits: Irregular sleep schedules, stimulating activities before bed, and an uncomfortable sleep environment can all contribute to insomnia.
3. Medical Conditions: Chronic pain, respiratory issues, and gastrointestinal problems can interfere with sleep. Conditions like sleep apnea, where breathing stops intermittently during sleep, are also significant contributors.
4. Medications: Certain medications, including antidepressants, stimulants, and some blood pressure drugs, can interfere with sleep.
5. Lifestyle Factors: Consumption of caffeine, alcohol, and nicotine can all disrupt sleep patterns. Shift work or excessive screen time before bed can also contribute to insomnia.

How to Improve Sleep: A Comprehensive Guide

Improving sleep quality often requires a multifaceted approach, addressing both the causes of insomnia and adopting good sleep hygiene practices.

1. Optimize Your Sleep Environment

Creating a comfortable sleep environment is crucial for good sleep. This includes:

• Investing in a Quality Mattress: Your mattress plays a significant role in your sleep quality. Consider investing in a high-quality mattress, like those offered by Simba Sleep, known for their innovative design and comfort. With a range of mattresses designed to provide optimal support and temperature regulation, Simba Sleep can help you achieve better sleep.
• Temperature Control: Keep your bedroom cool, ideally between 60-67°F (15-19°C), as this temperature range is conducive to better sleep.
• Light and Noise: Reduce exposure to light and noise. Consider using blackout curtains and a white noise machine if necessary.
• Comfortable Bedding: Choose pillows and bedding that are comfortable and support your sleep needs.

‍

2. Establish a Sleep Routine

Consistency is key when it comes to sleep. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep and wake up naturally.

3. Watch What You Eat and Drink

What you consume, especially in the hours leading up to bedtime, can significantly affect your sleep.

• Avoid Caffeine and Nicotine: Both are stimulants that can keep you awake.
• Limit Alcohol: While alcohol may initially make you feel sleepy, it can disrupt your sleep cycle later in the night.
• Don't Eat Large Meals Before Bed: Heavy or rich foods can cause discomfort and indigestion, disrupting your sleep.

4. Manage Stress and Anxiety

Given the strong link between stress and insomnia, managing stress is crucial for better sleep.

• Mindfulness and Relaxation Techniques: Practices like deep breathing, meditation, and progressive muscle relaxation can help calm your mind before bed.
• Cognitive Behavioral Therapy (CBT): CBT for insomnia (CBT-I) is an effective treatment for chronic sleep issues, focusing on changing the thoughts and behaviors that contribute to sleep problems.

Mo7ion take stress management so seriously that we’ve put together a free guide specifically to help you counter it naturally (link).

‍

5. Limit Screen Time

Exposure to screens before bed can interfere with your sleep. The blue light emitted by phones, tablets, and computers can suppress the production of melatonin, the hormone that regulates sleep.

• Establish a Screen-Free Zone: Try to avoid screens for at least an hour before bed. Instead, engage in relaxing activities like reading a book or taking a warm bath.

‍

6. Exercise Regularly

Regular physical activity can help you fall asleep faster and enjoy deeper sleep. However, avoid vigorous exercise close to bedtime, as it may have the opposite effect.

If you’re struggling to figure out where to start, follow our Instagram page where we post exercises daily, check out some of our free workouts or reach out to our coaching team directly (links).

‍

7. Consider Professional Help

If you've tried these strategies and still have trouble sleeping, it may be time to consult a professional. Conditions like sleep apnea or chronic insomnia often require medical treatment or therapy.

‍

Conclusion

As it’s something that is automatic, human and innate to us, we take sleep for granted. That is until we don’t get it.

Sleep is not merely a passive state but a vital process that significantly impacts our physical health, mental well-being, and overall quality of life. The consequences of sleep deprivation can be severe, affecting everything from cognitive function to cardiovascular health, and even shortening our lifespan.

Understanding the importance of sleep, recognizing the signs of insomnia, and implementing strategies for better sleep hygiene are crucial steps in maintaining good health and well-being. To use a soccer analogy, if exercise is our star winger, nutrition is our centre midfield, mental health is our centre back then sleep is our goalkeeper. When all else goes wrong we can rely on sleep to keep us healthy – when that’s missing then some serious questions need to be asked.

So start looking at your sleep environment, managing stress, and establishing consistent sleep routines, you can greatly improve your sleep quality and, in turn, your overall health. If you’re struggling with sleep issues, don’t hesitate to seek professional help—it’s an investment in your long-term health and happiness.

Finally, remember that a good night’s sleep is a necessity not a luxury. Sleep well, live well.

-826

(P.S., you can subscribe to our newsletter with more fitness, nutrition and recovery tips here)