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Today I'm going to talk about sleep optimization, part one. Well, let me ask you something. Have you ever heard someone say, "I'll sleep when I'm dead"? Well, I used to say this, too.
And while it sounds like you're being an extra hard worker, it tends to be a part of American culture. It's really not smart. It's actually kind of dumb. Sleep deprivation is associated with mental health and mood problems, immune dysfunction, diabetes, cardiovascular disease, and on top of all of that, shorter lifespans. So, if nothing else, I hope this first paragraph of conversation that I’m sharing with you gets right to the point that sleep is really important.
Why Sleep is Crucial for Your Health
In this video, I'm going to cover some background information first, and then we're going to get into some practical tips you can use to improve your sleep.
According to a 2015 study by endocrinologist Bruce McEwen at Rockefeller University and a colleague from Washington State University, multiple negative consequences occur when you don't get adequate sleep. These include short-term disruptions to your body that increase stress load. The kind of stress you carry and hold on to increases your appetite and caloric intake. It bumps up inflammation levels, blood pressure, and evening cortisol levels—all of which work against your sleep.
The Circadian Rhythm
Remember, your circadian rhythm is a cycle where cortisol is high in the morning and low in the evening while melatonin is low in the morning and high in the evening. When you disrupt your sleep, you destroy this entire cycle. Short-term sleep loss also elevates blood glucose and insulin levels. Chronic sleep deprivation and disruptions of your circadian rhythm can lead to obesity, reduced volume in your temporal lobe, memory impairments, and increased anxiety and aggression.
"Sleep deprivation is associated with increased oxidative stress, free radical damage, and a higher risk of Alzheimer's and cognitive decline."
- Steve Adams
Research on Sleep and Its Impact
I hope this bit of research convinces you that sleep is really, really important. It’s a critical skill you need to invest in, especially if you're a type A personality. Gordon Feld, a PhD from the University of Tübingen in Germany, conducted a study titled Sleep SMR. He found that sleep is definitely not idle time. Rather, it’s an active state in which your brain processes information, and multiple restorative processes occur that don't happen during the day.
Sleep and Alzheimer's Disease
Multiple studies suggest that poor sleep precedes Alzheimer's disease. A University of Rochester study on mice showed that during deep sleep, the brain expands to create more fluid space between cells and enhance clearance of beta-amyloid protein, which accumulates in Alzheimer’s disease.
What Happens When You Sleep
So, what’s going on when you sleep? It's natural to think that when you sleep, everything just quiets down. But the truth is, many functions occur during sleep that are essential for your health.
The Glymphatic System
During sleep, your brain takes out the neurotrash, or waste, from the glymphatic system. This system is defined as the waste clearance pathway that clears the rubbish and nourishes your entire central nervous system with glucose, fats, proteins, and more.
Cellular Repair and Growth
Another crucial thing that happens during sleep is that your body heals itself most efficiently. Growth hormone peaks and there’s massive cell replication. Your breathing and pulse slow down, giving your heart and lungs a break. Your muscles repair and grow while your adrenal glands secrete growth hormones and testosterone to build your immune system.
Brain Activity
What's going on in the brain while you sleep? Memory preservation and consolidation occur as short-term memories transfer into long-term ones. Toxins produced by neurons are flushed out from your brain. New neural pathways are formed, reinforcing connections between cells and improving your ability to perform physical tasks, learn, and problem-solve.
The Damaging Effects of Poor Sleep
"Understanding what happens when you sleep underscores just how critical it is for every aspect of your health—from your brain to your body."- Steve Adams
When you sit back and review this list, which is not exhaustive, you can see why not getting enough sleep can be so damaging to your health. When you choose to sleep less, the processes I've shared with you aren't happening as they should be, and you're setting yourself up for disease.
In conclusion, understanding what happens when you sleep underscores just how critical it is for every aspect of your health—from your brain to your body. Stay tuned for part two, where we’ll discuss actionable steps you can take to improve your sleep quality and overall well-being.
Stay healthy and sleep well!
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A Word From Our Founder, Steve Adams
Hey there! I'm Steve
I spent 20 years in high-pressure corporate banking, constantly traveling and neglecting my health. By 50, I was sleep-deprived, getting only 2-3 hours of sleep despite lying in bed for six hours. I suffered from acid reflux, IBS, cramping, constipation, anxiety, fatigue, and brain fog, affecting my performance and relationships.
Then I found a Functional Medicine Doctor
He conducted extensive testing on genetics, gut biome health, and hormones. He discovered several issues and created a personalized medical plan and coached me for a year on lifestyle changes. The results were transformative!
Today, I feel like a new person. I can engage in high-intensity interval training, weight lifting, and running without any symptoms. Inspired by this journey, I founded Tiger Medical Institute to help others achieve similar health transformations - to help you live healthier, better life!
