How much sleep is enough sleep?

Sleep is critical to good health but do you know why? Many of us are terrible sleepers, one-third of our lives are spent sleeping, and yet roughly 35% of US adults characterize their sleep as either “fair” or “poor”.(1)​
Quality sleep is important because while we

are sleeping a number of things are happening on the cellular level to help repair and restore our bodies.
Examples:

• Human growth hormone (HCG) helps stimulate our own cells to repair the body, and this hormone gets released during the deep stages of sleep (2)
• Fat gets broken down for tissue repair (3)
• Protein gets synthesized (4)
• The immune system rests and gets rebalanced during sleep (5)
• Free radicals get cleaned up - to the point where some scientists now call sleep a “natural antioxidant.” (6)

​If we do not get enough sleep our immune system suffers, and when our immune system suffers it puts us at risk for systemic inflammation (inflammation within and throughout the body). This increase in inflammation makes us vulnerable to infection, disease and cancer. Sleep is so important that some scientists are now calling sleep disruption and continuous lack of sleep as a “probable” carcinogen!(7)

Lack of quality sleep is no joking matter. Here is a list of some other things that could happen according to research:

• Increased cancer risk, and increased mortality for those adults sleeping on average less than 6.5 hours per night.(8)
• Contributes to obesity and type 2 diabetes, and changes the way our bodies regulate insulin.(9)
• Sleep regulates our appetite so those who are sleep deprived could be dealing with increased hunger and cravings.(10)
• Sleep is a mood regulator. Lack of sleep can enhance moodiness and make us more vulnerable to depression.(11)
• Lack of sleep increases our risk of dementia and Alzheimer’s.(12)

As far as how much sleep we should get? The National Sleep Foundation provides the following guidelines:(13)

• Newborn (0-3 months): 14-17 hrs p/day
• Infants (4-11 months): 12-15 hrs p/day
• Toddlers (1-2 years): 11-14 hrs p/day
• Preschoolers (3-5 years): 10-13 hrs p/day
• School age Children (6-13 years): 9-11 hrs p/day
• Teenagers (14-17 years): 8-10 hrs p/day
• Younger Adults (18-25):  7-9 hrs p/day
• Adults (26-64): 7-9 hrs p/day
• Older Adults (65+): 7-8 hrs p/day

So, given all of this info., here are some bullet point suggestions to help you get started on your good quality sleep hygiene program:

• Work on developing a consistent schedule - even on the weekends. There is no such thing as “catch up” when it comes to sleep.
• Regular exercise - although not late in the evening if possible
• Yoga, meditation, and other relaxation methods
• Develop a relaxing bedtime ritual for yourself - one hour or so before bed
• No gadgets - no television, mobile phones, computers, iPads etc. at least one hour before bed
• No caffeine in the late afternoon and evening
• Limit alcohol
• Limit naps
• No late eating
• Keep a very dark bedroom
• Cool bedroom temperature
• Sleeping pills are not the answer. Does not get to the root of the problem and will not move you through all of the stages of sleep. Will not give you restorative sleep.

Not getting proper rest is one thing, but learning, conditioning, and training your body to maintain an excellent sleep hygiene program is another. It takes time and yes, some discipline, but quality sleep is just as important as nutrition and exercise when it come to excellent overall health and wellness. Just as we cannot eat 'clean' and then sit on the couch all day, we also cannot eat well, exercise and expect to thrive on little sleep. Good quality sleep is just another spoke in the wheel, another slice of the pie so to speak (vegan, gluten free of course). 
When it comes to overall health, wellness and longevity, sleep absolutely makes a difference.
Hope this was helpful! Until next time…xx

BTW - if you did find this information helpful, please like, comment or share. Thank you in advanced!

Photo credit: Gregory Pappas on Unsplash