How Much Sleep Do We Really Need

Amanda Edell NASM CPT, ACSM CP | @bodybyamanda | bodybyamandanyc.com​​

To be getting a night and tips to improve your get NOW.​ Sleep happens to be pretty important. Unfortunately, it’s more important than most of us would like to admit.

The more studies come out showing the effects of our hyper-stimulated sleepless society in the modern day world, the more health problems we see linked back to lack of sleep.

According to John Hopkins University, people who sleep less than six hours of sleep a night are at higher risk for certain cancers and heart disease, have a weaker immune system and are at higher risk for type 2 diabetes.

(Source: https://www.hopkinsmedicine.org/health/healthy-sleep/health-risks/the-effects-of-sleep-deprivation)

The amount of sleep the average adult should be aiming for in a given night is between 7–8 hours. When we sleep for 7–8 hours a night, we allow our bodies to tap into the appropriate amount of REM cycles (rapid eye movement).

REM cycles during sleep are essential in allowing our bodies to run at their most optimal levels on a day to day basis. Certain parts of our brain such as motor, memory and vision all increase when we tap into our REM cycles of sleep.

Certain parts of our brain such as motor, memory and vision all increase when we tap into our REM cycles of sleep.

When we skip out on sleep, not only do we feel lethargic and slow, but we also aren’t able to mentally perform our best. If you’re someone getting six hours or less of sleep a night, your levels of exhaustion will have a lower threshold.

Also, men who consistently sleep 5–6 hours a night will have a level of testosterone which is that similar to a man ten years his senior. So, hypothetically speaking, lack of sleep has the potential to age you by a decade. (Source: The Joe Rogan Podcast https://www.youtube.com/watch?v=pwaWilO_Pig)

When we consistently don’t get enough sleep our bodies are negatively affected. If you are someone looking to build muscle or lose weight, you won’t be doing yourself any favors by skipping out on your z’s.

other side effects that can occur in the body from a lack of sleep include…

• Higher risk for injuries
• Lack of balance and coordination
• A decrease in leptin (full hormone) and an increase in ghrelin (hunger hormone)
• A decrease in overall peak performance in the gym

So it’s pretty obvious that without enough sleep, the effects on our health, especially on our bodies, can be costly. The challenge then becomes changing your habits and implementing things in your everyday routine to help you sleep better at night.

here are three tips you can implement ASAP to help you sleep better tonight:

• Get rid of blue light from electronics. Electronics delay melatonin by three hours- dim lights in your house or apartment at night and get yourself into a quiet state of being. Develop a night routine. Light candles, set the mood to go to bed. Lighting is a huge factor in telling your brain that it is almost time to go to bed.
• Regularity. Make sure you go to bed and wake up at the same time everyday. This one might be tough for the person who has a schedule that changes everyday but making this a priority can help you in predicting how much sleep you’ll get and allow your body to adjust to a routine.
• Keep it cool. Ideally, your bedroom should be set to the high 60’s for optimal sleep temperature. It’s always best to sleep in a cooler room rather than a hot room.

Remember, consistency is key.