Sleep...
...we could all use more of it, but there is never enough time in a day, right?
And once you finally get to hit the sheets, your brain tirelessly keeps your head spinning about everything under the sun as you worry about your alarm clock going off in t-minus 3 hours. Does that sound familiar? Oh, sleep deprivation, you rascal!
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I've written on this topic before with research about how sleep deprivation can be dangerous not only to your health but to others around you. I cited a recent study that stated your brain can shut itself off if it's too tired even if you are awake, as in your eyes are open. Here is a quick recap of some of the negative physical aspects affecting the body:
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About a month ago, Berkeley News wrote a piece on their Professor of Neuroscience and Psychology, who is also the director of the Center for Human Sleep Science, named Matthew Walker, Ph.D. He wrote a book entitled Why We Sleep: Unlocking the Power of Sleep and Dreams. The Berkeley News article stated his book describes how an...
...overtired brain and body make us vulnerable to cancer, Alzheimer’s, depression, anxiety, obesity, stroke, chronic pain, diabetes and heart attacks, among other medical conditions.
No surprise there. Not only that, but due to technology and bright screens literally plaguing us everywhere, especially in the areas we sleep, he was quoted saying:
The silent sleep loss epidemic is one of the greatest public health challenges we face in the 21st century.
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Professor Walker is quite the sleep advocate. He has consulted with the "NBA, NFL and Pixar Animation Studios" to name a few. There was one brief mention of a study he performed with four students. It composed of 2 male and 2 female, that stayed up in his lab and became sleep deprived. Professor Walker was stunned as he witnessed the results of smeared make-up on the men's faces that was applied by the females. He stated:
It was a striking demonstration of the emotional and personality impact of insufficient sleep.
Professor Walker's book is said to have expressed the importance of...
..The power of circadian rhythms, the therapeutic importance of Rapid Eye Movement (REM) dream sleep, and how alcohol, caffeine, pharmaceutical stimulants and sedatives disrupt sleep cycles and degrade the quality of brain waves that promote the rich slumber that wards off illness...the cognitive, emotional and physiological stresses of too few hours of sleep take a toll.
Have you ever just "snapped" and are unsure why? Well, Berkeley News quoted Professor Walker's book explaining just that.
"I just snapped and"… those words are often part of an unfolding tragedy as a soldier irrationally responds to a provocative civilian, a physician to an entitled patient or a parent to a misbehaving child. All of these situations are ones in which inappropriate anger and hostility are dealt out by tired, sleep-deprived individuals.
Sleep is undoubtedly important, and Professor Walker's research that has been published in peer-reviewed journals among other tabloids has shown that it is necessary for 7-9 hours of continuous sleep a night. Within his book, Berkeley News states he discusses how those within the Animal Kingdom sleep as much as they need, and some animals around 15-19 hours a day, but humans are the only ones that "deliberately deprive themselves of sleep for no sound reason." Professor Walker from his book stated:
There does not seem to be one major organ within the body, or process within the brain, that isn’t optimally enhanced by sleep (and detrimentally impaired when we don’t get enough). That we receive such a bounty of health benefits each night should not be surprising.
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So, since claims of sleep from research and other findings is "The Fountain of Youth", Professor Walker poses the question of why don't humans get more rest?
Berkeley News writes that Professor Walker is dedicated to getting his 8 hours of sleep a night, no matter his busy schedule and he finds it flattering if a student falls asleep in his class. It is stressed that a regular sleep schedule is best and optimal. Since Professor Walker is such an advocate, here are his tips for better sleep:
- Go to bed and wake up at the same time every day, even after a bad night’s sleep or on the weekend.
- Keep your bedroom temperature cool; about 65 degrees Fahrenheit is optimal for cooling your body towards sleep. Wear socks if your feet are cold.
- An hour before bedtime, dim the lights and turn off all screens. Blackout curtains are helpful.
- If you can’t sleep, get out of bed and do something quiet and relaxing until the urge to sleep returns. Then go back to bed.
- Avoid caffeine after 1 p.m. and never go to bed tipsy. Alcohol is a sedative and sedation is not sleep. It also blocks your REM dream sleep, an important part of the sleep cycle.
As an added BONUS tip, the New York Post came out with an article the other day sharing new research that suggests "Sex could the secret to getting a good night’s sleep — but only if it hits the G-spot." Dr. Michele Lastella, a sleep researcher from Adelaide stated:
What we found was 64 percent of our respondents indicated they slept better when sex was with a partner and it involves an orgasm. There’s strong evidence to suggest substituting screen time for play time. When you’re engaging in sex, you’re not thinking about what to do the next day, you’re not going through your phones. It distracts you.
In the same New York Post article it discusses a similar conclusion from the Oxford Economics and the National Centre for Social Research. Their conclusion was that since sex and a good night's rest are correlated, "better sleep is the biggest single contributor to living better."
So what are you waiting for? Take a nap or make sure you get your 8 hours of sleep in a night, no matter what method works for you! But seriously, don't be a zombie and a danger to society or yourself and...
I hope this was informative, be well!
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