The ultimate pro-sleeper cheat sheet
You’ve heard the frightening list of things that can happen when you don’t get the sleep you need. From short-term avoidable accidents to long-term disease risk and early death, it’s enough to send us racing to our bedrooms. But what about the amazing benefits that are yours for the taking when you do get the sleep you need?
After all, wouldn’t you rather hear about the rewards for a change?
In the interest of brevity, we cut our list off at 9 but we challenge you to share more. Leave a note in the comments below and let the world in on your sleep secrets.
When it comes to how long you’re going to live, there’s a lot of truth in the saying that genetics is a loaded gun – but your environment is the trigger. You may carry genes for a multitude of diseases, but whether you get them or not is largely dependent on how you live your life. If you want to live longer, sleep can be your best defense against a slew of diseases.
Maintain a healthy weight
Mattress manufacturers should consider giving away a free bathing suit with every purchase. Think we’re crazy? As wild as the idea sounds, substantial medical evidence suggests fascinating links between sleep and weight. According to WebMD.com, “Researchers say that how much you sleep and quite possibility the quality of your sleep may silently orchestrate a symphony of hormonal activity tied to your appetite.”
Manage stressful situations better
Some stress is good for us – like date night with your partner or accepting an award for a job well done. But some stress has the power to turn us into impatient toddlers, especially if we didn’t get a good night’s sleep. If you’re averaging four to five hours sleep a night, your brain reacts to stress as if you’ve gone for three consecutive nights without any sleep. Imagine the power you’ll have the next time your boss wigs out and you’ve had a good night’s sleep…
Reduce inflammation and pain
Heart disease, stroke, diabetes, arthritis and premature aging all have strong ties to inflammation. If you sleep less than six hours a night, your blood levels of inflammatory proteins may be higher than people who sleep more. Show your heart some love – put it to bed.
Enjoy physical activity
When’s the last night you had a terrible night’s sleep and bounced out of bed in the morning, energized and ready for a 10K run? We thought so. Sleep is the mop-up crew for your brain and body, cleaning up spills, reorganizing memories and repairing muscle tissue. Skip that important recovery time and you look more like the energizer bunny who didn’t make the cut.
In 2009, the National Highway Traffic Safety Administration reported that sleepy drivers are responsible for the most single car crashes – even more than drunk drivers. What’s downright sobering though is that even one sleep deprived night can impair your driving, mimicking the effects of an alcoholic drink.
Embrace lifelong learning
Just as sleep repairs muscle tissue, it also cleans out the synapses in your brain. Sleep facilitates the processing of memories, moving the important ones to storage and discarding the ones you won’t need tomorrow. Without sleep, your memories all stay in the short term retrieval area and learning complex skills becomes nearly impossible. So in essence, that 8-hour void of doing nothing other than sleep actually makes you smarter.
The relationship between sleep and depressive illness is complex – depression may cause sleep problems and sleep problems may cause or contribute to depressive disorders. But the evidence is clear: people with insomnia have a ten-fold risk of developing depression compared with those who sleep well, according to the National Sleep Foundation.
Enjoy more creativity
Ever notice how creativity ebbs and flows during the day? Depending on whether you’re a night hawk or early bird, you’ll enjoy spurts of creativity throughout the day – when your brain is most awake and energized. Without sleep, your brain lacks the fuel it needs to get into that creative zone. All work and no play make Jack a dull boy – without sleep, he’s really a drag.
Now you know the amazing benefits of a good night’s sleep. Who’s tucking in early tonight?