What to Consider When Considering Better Sleep

We all know a good sleep is important, but most of us probably don’t know how important it really is. We usually base our knowledge on whether we are tired or not, but a good sleep does so much more for us.

Our health depends on our sleep, our immune system depends on it, our stress level, even our weight – that’s right, weight. So, the next time you think about dieting, think about the quality of your sleep first.
And when we talk about the quality of sleep, it’s not just the hours, it’s the consistency, it’s how well you sleep.

But I know I got most of your attention with that weight talk. The thing is, while we’re asleep, our body works and it works better because we are resting, we do not use its energy for whatever we’re doing, we’re just letting it do its own thing. And the better we sleep, the better our metabolism can process the food we eat. Also, it is easier to control our hunger and cravings after a good night’s sleep, our body has got the energy it needs to function, doesn’t have to substitute the sleep with food, doesn’t have to look for energy in food. That means we can have healthy meals and healthy portions, and not reaching for sweets and junk food.

Sleep also affects muscle growth and the quality of our workout. Of course, we can work out longer and more efficiently when we’re well rested. We also recover better from the workout, when we sleep, our muscles repair.
Research suggests that people who get at least 7 hours of sleep experience less muscle soreness and recover their strength faster than those getting less than 6 hours.

This is only a small portion of the story, sleep is important for our overall health, for our hormones, cardiovascular health, and cognitive function. So not only our body, but also our mind, our mind depends on sleep, I’m sure you’ve noticed how hard it is to focus on something when you’re sleep deprived and how annoyed you get, yes you need your sleep to control your stress.

I got a lot of this health info from Arnold Pump Club Newsletter, he has this great team that gives great advice on health, from nutrition to exercise and more, so I highly recommend it, it’s free and for everyone who wants to be a better version of themselves and have a healthy lifestyle. (this of course is not a promotion, just a recommendation of something I find useful and positive)

I remembered this great line on sleep from one of his newsletters, so let me share it with you, it made an impact and kind of stuck with me: “Prioritizing sleep isn’t just about feeling rested—it’s about enhancing the capacity of your mind and body, regardless of what life throws your way. “
I love it because for me it says how something so simple as sleep can make you stronger and better.

We often take sleep lightly, we stay away to study, to hang out with friends or family, to complete chores we didn’t do during the day, and so on, all the while forgetting we would do all these things better after a good night’s sleep. We would be more focused while studying, in a better mood while socializing, and more efficient while doing our day-to-day chores. Of course, as long as prioritizing something else over your sleep is an exception, it’s not going to be hurtful, but we shouldn’t let it become a habit.

Ok, let’s summarize some of the benefits sleep provides:

• Your immune system works better, and you get sick less
• It’s easier to maintain a healthy weight
• Improves brain performance – better memory, clear mind, focus…
• Improves body performance – strength, durability, recovery…
• Lowers stress level so you’re in a better mood and can cope easier
• Improves cardiovascular system, lowering risk from health problems
• And more energy, of course

To make it clearer, if you do not get enough sleep, here are some potential downsides:

• Heart problems
• Weight problems
• Higher stress level, which leads to anxiety and depression
• Harder to learn and remember
• Being moody and annoyed
• Prone to accidents – drowsy driving for example
• And Lack of energy

Sleep is an investment in the energy you need to be effective tomorrow.

– Tim Roth

What can we do to improve the quality of our sleep?

• First, we aim for at least 7 hours of sleep
• Find your biological rhythm – go to sleep and get up at a similar time every day
• Avoid any kind of screen time before bed
• No late suppers
• Leave the caffeine for daytime
• Make your room cozy – comfy bed, fresh air, better colder than warmer…
• Relax and quiet your mind – soothing music or sounds, some light reading or simply breathing

Sleep is an important part of our wellbeing, and that means it is the important part of our road to creating happiness, so let me leave you with this – a good night’s sleep makes us happy and healthy, better sleep, better us. 🙂