The Science of Sleep

The Science of Sleep

There is a pretty large body of research on the health effects of sufficient sleep and adequate amounts of exercise/physical activity. Sleep deprivation is when we don't enough quality sleep. If this happens over an extended period of time our daily activities and function can be impaired, and if sleep deprivation continues on long term this can increase the risk of developing certain conditions or making them worse if you have them ( Type 2 diabetes, high blood pressure, obstructive sleep apnea, vascular disease, stroke, heart attack, depression, anxiety, ...). Sleep deprivation can lead to symptoms like fatigue, irritability, headaches, trouble thinking and focusing. If sleep deprivation continues on for long periods of time symptoms can become more severe and can include things like impaired judgment, uncontrollable eye movements, trouble speaking clearly, visual and tactile hallucinations. Other considerations are mental health, mental health and sleep are closely tied and can affect one another. 

What about exercise?

Exercise has been associated with better sleep. As mentioned above, our mental health can affect our sleep and having anxiety or excessive stress can make it more difficult to get enough quality sleep. Exercise has shown to have positive effects on anxiety and stress. It has also been observed in some research that exercise not only affects sleep, but seemed to help people fall asleep faster and spend more time in deep sleep. A note here to consider is timing of exercise and bedtime. Because exercise causes the release of endorphins (which can create a level of activity in the brain that could keep you awake/alert). It is recommended some individuals exercise at least 1 to 2 hours before going to bed, giving yourself enough time to wind down for quality sleep. 

Effects on Performance

When it comes to a performance or athletic perspective lack of sleep is definitely detrimental. Sleep deprivation increases pro-inflammatory cytokines, which impairs immune system function, impedes muscle recovery and repair from damage, leads to autonomic nervous system imbalance (simulating overtraining symptoms), results in slower/less accurate cognitive performance, and alters pain perception. This and the other potential effects of sleep deprivation we went over already, all the metabolic pathways affected by poor sleep are very important and relevant to how we perform. Research has found measured physical effects of sleep deprivation to include decreased running performance, decreased muscle glycogen concentration and reduced submaximal strength, isokinetic peak torque, minute ventilation, distance covered, sprint times, tennis serve accuracy, soccer kicking skills, and time to exhaustion. Cognitive effects observed include decreased psychomotor functions, mood, and vigor (a subjective feeling of energy and enthusiasm), and increased reaction time and confusion.

Sleep Hygiene 

So...how do we prioritize more sleep?? The recommendations for adults is to get 7-9 hours of sleep/night. 

Some suggestions on trying to prioritize sleep are:

• Set a consistent sleep schedule. Going to bed and getting up at the same time every day (including weekends), the consistency reinforces your body's sleep-wake cycle.

• Avoid alcohol, caffeine and nicotine.  The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

• Physical Activity. Like we mentioned above, regular physical activity can promote better sleep. 

  
  

  Spending time outside every day might be helpful, too!

• Create an environment that is conducive to rest and relaxation. Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.