Sleep is the cheapest and most effective way to address your health and you will get significant effects even with the slightest adjustments. All people need a minimum of 7-9 hours per night or they are highly susceptible to extended destruction of every process in the human body. Sleep is the most important time for recovery and restoration of all cells.
During awake hours our brain receives low levels of brain damage because of its high activity. If we do not address sleep properly we extend that damage both to our brain as well as in every cell in all of ours systems. Processes like storing memory and restoration of all cells in the human body are all affected by the result of a good night sleep. When we sleep our brain and the entire body changes between one active system at a time, allowing the remaining systems to perform maintenance.
The link between lack of sleep and cancer is strong and insufficient sleep is linked to cancer of the bowel, cancer in prostate and cancer in the breasts. The association has become so powerful that recently the World Health Organisation decided to classify shift work as a probable carcinogen. Your job can induce cancer if it interfere with your sleep rhythms. Sleep also has a profound impact on the immune system – one night of 4 hours of sleep will drop natural killer cells (body cancer fight cells) by 70%!
-The number of people that can survive on 6 hours of sleep or less without showing any impairment rounded to a whole number and expressed as a percentage is zero.
-Men who sleeps 5-6 hours a night will have a level of testosterone which as that of someone ten years senior. -A lack of sleep will age you by a decade in terms of the critical aspects of wellness, fertility, muscle strength and sexual function. -If you get 6 ho
-Leptin is a protein that regulates your hunger. Satiation and Ghrelin controls your hunger feelings. Ghrelin increases when we lack sleep and leptin will be suppressed, which leads to overeating and using poor quality and high level sugar foods.
-Sleep loss raises your sympathetic nervous system activity to the point in which it stresses every cell in your body, creating cardiovascular diseases and high blood pressure.
-Shorter sleep, shortens your life. By lacking sleep you lower your immune system and restorative functions, which shortens your ability to restore broken body cells.
Practice does not make perfect. Practice with a night of sleep is what makes perfect because you come back the next day and you are 20 to 30 percent better to terms of your skilled performance than where you at the end of your practice session the day before. Sleep is the greatest legal performance enhancing drug that most people are probably neglecting in sport, skill learning and memory and then also in the body all of the recuperative benefits.
Go to bed at the same time and wake up the same time. No matter if it is weekday or weekend. The best way to address your sleeping pattern is to be consistent by going to bed at similar time frames each night and having good “wind down” routines.
Stay away from screens two hours before sleep. The use of artificial lights before bedtime activates the protein Melatonin which is the the brain light and darkness regulating tool. When you are introduced to darkness you automatically get tired. Melatonin signals the need for required cortisol levels in the body when exposed to sunlight or artificial lights. This creates a high alertness to activate our system when we are exposed to light.
In the northern parts of the world there is a phenomena called ”seasonal affective disorder”. Which simply is about the lack of darkness during spring and summertime and the abundant of darkness during autumn and wintertime. Our sleep regulating hormone melatonin needs a sufficient amount of darkness to effectively handle or energy levels during different stages of the day and thus it changes throughout the seasonal year in this parts of the world.
Keep the temperature cool to fall asleep faster and to sleep deeper. You can also choose to sleep semi naked to lower your body temperature.
So get your hours in people, you will amp up your life quality significantly!
Love & Joy!
//Simba & Sara
“Sleep is not the third pillar of good health alongside diet and exercise, its the foundation on which two are based and If you are active in any kind of performance sleep is also a huge benefactor for your results” – Matthew Walker
Matthew Walker is Professor of Neuroscience and Psychology at the University of California, Berkeley, and Founder and Director of the Center for Human Sleep Science. Check out his book “Why We Sleep: Unlocking the Power of Sleep and Dreams” on Amazon.
He also attended Joe Rogan Experience for a very educational two hour session. We have summerized the most important stuff he talked about above in our article, but we highly recommend everyone to listen to the importance of his knowledge. https://www.youtube.com/watch?v=pwaWilO_Pig&t=540s