A good night's sleep sets you up in the right frame of mind to meet the challenges of the day ahead. Photo / Getty Images
A good night's sleep sets you up in the right frame of mind to meet the challenges of the day ahead. Photo / Getty Images
It is no secret that getting enough of the right kind of exercise and eating foods that support and enhance our mental, emotional and physical health and wellbeing are the primary keys to living a full and vibrant life and enjoying it long into the future.
Although proper exercise andnutritional eating habits are two of the primary players in our quest for healthy longevity, there is one more "silent player" that needs addressing if we are to fully cash in on the benefits of the first two.
That player is quality sleep. If we do not get enough of it, we undermine all other efforts.
Sleep is mandatory and affects us mentally, emotionally and physically. It's the downtime our bodies use to restore chemical balance, heal and repair cells and tissues. It is as important as fresh air, nutritional foods and exercise when it comes to functioning at peak performance and a vital indicator of our overall health and wellbeing.
How much sleep is enough sleep? As our bodies age, they require less sleep. Sleep recommendations according to the National Sleep Foundation; newborns require 14-17 hours nightly, infants 12-15 hours, toddlers need 11-14 hours, preschoolers need 10-13 hours, school age children need 9-11 hours nightly, teenagers need 8-10 hours nightly, young adults come in at 7-9 hours, adults at 7-9 hours nightly, while older adults 65 plus required 7-8 hours nightly.
While sleeping, our immune systems are hard at work producing cytokines - infection fighting, protective substances that combat dangerous bacteria and viruses. Sleep deprivation, on the other hand, weakens and compromises our immune system, making it harder to fend off invaders and recover from illness. It leaves the brain exhausted and the immune system functioning in a tired, compromised state.
We have all experienced times when night after night, sleep seems to escape us and the next day our tired mind struggles to concentrate on, learn and absorb new things. It is hard to gain clarity when the mind is in a fog.
Sleep gives the brain time to forge new neural connective pathways, increasing memory retention of information learned.
Not getting enough sleep can be a problem. Photo / Getty Images
Turning to stimulating substances like caffeine to wake us up is not the solution either. These short-term stimulants only aggravate the situation and make it more difficult to fall asleep at night, creating an unhealthy cycle of nightly insomnia followed by daily caffeine consumption.
Major effects of sleep deprivation: • Lack of clarity and alert focus. Cutting into normal sleep time by as little as 1½ hours will have an impact. • Increased levels of stress. Mood swings negatively affect mental abilities and emotional states. They compromise decision-making and cause conflicts with others to increase. • Decreased interest and participation in exercise and normal activities. • Compromised immune system.
Left untreated, sleep deprivation can lead to more serious, long-term problems such as diabetes, high blood pressure, heart failure/attacks and even stroke.
Weight gain takes a hit too when we are sleep deprived because leptin and ghrelin, the two hormones controlling the signals of hunger and fullness, are negatively affected.
Leptin is the hormone that alerts our brains when we have eaten enough. However, lack of sleep causes the brain to reduce leptin production and increase ghrelin – the appetite stimulant. This causes us to eat more and ultimately gain weight. The flux of these two appetite hormones helps explain the need for some people to eat/snack late at night.
Another hormone, HGH (human growth hormone), the one that helps repair cells and tissues and build muscle mass, is also negatively impacted by lack of sleep.
It is obvious if we want to experience health, vitality and longevity, quality sleep must figure into the equation and there is one sure way to set the body up for a great night's sleep – proper, challenging exercise.
It is ironic that sleep deprivation makes us feel too tired to exercise, yet exercise is exactly what is needed to make us tired and sleeping well! A tired body is much more likely to fall into deep sleep than one that has been sitting around essentially "sleeping all day".
It is physical movement that tires the body out and a tired body welcomes sleep.
Working out helps control our weight, boost our immune system, fight disease and lift our mood. It promotes better, deeper sleep at night and gives us greater clarity and alertness during the day.
Even 10 minutes devoted to daily activities such as walking can help tremendously when it comes to a good night's sleep but it's challenging strengthening exercise performed a couple of times a week that produces the best results when it comes to improving sleep quality.
And, contrary to long-standing beliefs that exercise before bedtime is counter-productive, it seems the time of day one exercises is not the deciding factor. A study published in Sports Magazine 2018 suggests that exercising in the evening is fine if vigorous activity is avoided at least one hour before bedtime.
Since all our lives play out differently, with varying schedules and activities, the only answer is to listen to our own body and discover what exercise and timeframe work best for us.
Without a doubt, proper exercise is a major factor towards getting a good night's sleep and a good night's sleep empowers a healthier, stronger, and more resilient you.
