Sleep Hygiene

Did you know that sleep deprivation can speed up the aging process? There are two main reasons for this. Firstly, your brain cleans up cellular garbage while you sleep. Secondly, your body repairs itself while you sleep. One of the most essential functions of sleep is reorganizing neural networks in your brain. You learn new things, memorize facts, and meet new people daily. After a long day of these activities, your brain is full of information that must be integrated with everything else you've learned. That's why it's so important to prioritize good sleep hygiene.

You must understand the significance of quality sleep. Your brain undergoes a process of absorbing and processing a lot of information during a night of sleep. Recent research has revealed that toxins in the brain are flushed out through lymphatic vessels called glymphatics. To ensure that these toxins are removed effectively, it has been suggested that lying on your side during sleep may be the most optimal position. If this process is disrupted, your brain becomes a warehouse for cellular garbage, which can lead to the malfunctioning of your central nervous system, ultimately affecting various functions of your body. Therefore, you must prioritize quality sleep to ensure that your brain remains healthy and functional in the long run.

These malfunctions typically manifest as:

  1. Problems with heat or cold regulation

  2. A decline in immune function

  3. An increase in cortisol, catecholamines, and other stress hormones

  4. Imbalances in appetite- and blood-sugar-regulating hormones

  5. Increased levels of inflammatory hormones, such as interleukin and C-­reactive protein, typically manifest as:

  6. Problems with heat or cold regulation

  7. A decline in immune function

  8. An increase in cortisol, catecholamines, and other stress hormones

  9. Imbalances in appetite- and blood-sugar-regulating hormones

  10. Increased levels of inflammatory hormones, such as interleukin and C-­reactive protein

In later stages of sleep deprivation, you experience malnutrition, hallucinations, malfunctions of your autonomic nervous system (e.g., heart arrhythmias or kidney and liver dysfunction), changes in cell adhesion and cell-clotting abilities, skin lesions, and DNA damage. So that's the first reason you die slowly if you don't sleep: your body falls apart. When you're sleep deprived – much less make it through a day of mentally or physically demanding work. Your body is full of inflammation, hormone imbalances, and blood sugar dysregulation and operates well below peak mental and physical capability. Unfortunately, many people live most of their adult lives in this state, thinking it is normal to feel like a walking zombie.

You must understand that the fix is not simply "an easy day" or a period spent putting your feet up. Unlike rest or conservation of energy, the mechanics of neural repair require your brain to be restricted from an environmental input. This means you must be sleeping for the repair magic to happen.

  • It is crucial to note that insufficient sleep can lead to severe consequences, particularly in terms of our body's ability to repair and grow. Our bodies undergo a surge in growth hormone and testosterone during sleep, which are vital for muscle recovery and overall well-being. Several studies suggest that these hormonal surges play a significant role in consolidating and enhancing our waking experience, and this is why we feel considerably better after a restful night's sleep. Conversely, when we deprive ourselves of adequate sleep, our bodies take much longer to repair and recover from physical exercise. Not only do your muscles get a chance to repair and recover when you're sleeping fully, but the same can be said for restoring your adrenal glands, detoxifying your body by your liver, and rebuilding your immune system. When you don't sleep enough, your body is continuously hormonally depleted, and catabolic gets sicker and sicker.

Here are some tips to improve your sleep hygiene and help you get a better night's rest.

  • First, ensure your room is as dark as possible by unplugging any glowing devices and covering your windows with blackout curtains. If you live in a big city, this can be especially important, as excess light can disrupt your sleep. Keeping your room cold can also promote deeper sleep - I personally keep mine at around 64 degrees Fahrenheit.

  • Try developing a bedtime routine that starts a couple of hours before you go to sleep. This can include gradually eliminating glowing screens, either by turning them off or using software that reduces the amount of blue light emitted by your monitor or phone. Alternatively, you could wear blue blocking glasses to help reduce the impact of screens on your sleep.

  • It's also important to be mindful of your caffeine intake. Try to avoid drinking caffeine after 2:00 p.m. and avoid having it with dinner. If you must, choose decaf instead.

  • Finally, be cautious about exercising too close to bedtime. This can raise your heart rate and cortisol levels, making it harder to fall asleep. Aim to stop exercising at least two hours before you plan to go to sleep. By following these tips, you can create a more conducive environment for restful sleep. sleep deprived – much less make it through a day of mentally or physically demanding work. It's possible that your body is experiencing inflammation, hormone imbalances, and blood sugar dysregulation, which may be hindering your mental and physical capabilities. It's unfortunate that a lot of people spend most of their adult lives in this condition, believing that feeling like a zombie is normal.

  • You must understand that the fix is not simply "an easy day" or a period spent putting your feet up. Unlike rest or conservation of energy, the mechanics of neural repair require your brain to be restricted from an environmental input. This means you must be sleeping for the repair magic to happen.