Sleep: The Cure All?

Sep 25

How much sleep do you need?

There is no one size fits all, everyone is different. The research seems to suggest that 7-9 hours of sleep is the optimal window that most people fit into. However, most people need more sleep than they think. A high percentage of the population are walking around in what’s known as sleep debt – chronically obtaining less sleep than your body needs. When in doubt, get a little more shut-eye at night.

1. What are some myths out there regarding sleep?

You can get too much sleep: Unless you are clinically depressed or have some underlying medical condition, getting more sleep is a good thing.

Naps are bad: The research is pretty clear that a nap is not bad. Around 20 minutes seems to work best. Drinking caffeine right before you take the 20-minute nap can give you an extra gear once you wake up.
Older people don’t need as much sleep: Sleep requirements don’t decrease with age they just become more fragmented due to age-related issues.
You can “store up” sleep: That would be nice for sure. Unfortunately, that is not the way it works though.

2. What are some of the negative consequences of not getting enough sleep?

Increase in body fat percentage
Decreased testosterone levels in men
Increased risk of injury, reduced pain threshold, and more susceptibility to sickness
Poor judgement of distance, speed, and time
Reduced physical and psychological performance

3. What are some of the positive consequences of getting enough sleep?

Increased motivation
Stress regulation improvement
Allows you to live life on your terms
Improved physical performance and recovery
Improved cognitive ability

4. What are some creative strategies to use to improve sleep quantity and quality?

Download an app to help recreate certain aspects of your home sleep environment if you are traveling and having problems sleeping.
If you are traveling and are a light sleeper request a room away from noisy areas of the hotel.
Research companies like Lighting Science who have lighting that changes according to the time of day.
Establish a Bedtime Routine. Turn off all screens, listen to relaxing music, take a hot shower, stretch, read a relaxing book, lay out your clothes for the next day. These are all examples of components of a Bedtime Routine.
If you are still having trouble sleeping, enlist the help of a medical professional

Chris Kendrick