The Underrated Significance of Quality Sleep
If you’re a current client of The Pilates RX, you know how much we value sleep and believe in its powers to accelerate healing and learning. In fact, we give all of our new physical therapy patients the book “Why we sleep” by Dr. Matthew Walker prior to starting any treatment with us. We believe in taking a holistic look at your body and lifestyle to promote maximal healing, and in doing so we would be remiss to skip a conversation about your sleep. Keep reading to learn a bit more about the latest research in the sleep world, the not so obvious benefits of sleep, and most importantly, some tips to improve your sleep quality!
Why is quality sleep so important?
Despite the massive impact that sleep has on almost every aspect of our health, more than one-third of Americans report sleeping less than the recommended 7 hours a night. Sleep quality is often overlooked in our fast paced society but plays an important role in facilitating optimal functioning of both our brains and bodies! Unaware to most, the effects of insufficient sleep include a multitude of health issues like weakened immune system, heightened risk of diabetes, elevated susceptibility to cancer, increased likelihood of obesity, greater vulnerability to depression, and memory impairments among other adverse effects.
In a world where people are consistently overworked and under rested, understanding the importance of sleep and incorporating habits that foster healthy sleep patterns, is essential for attaining peak vitality and well-being. In this blog post, we will delve into the benefits of obtaining the recommended number of hours of sleep, the link between exercise and sleep, and we will explore strategies to enhance sleep quality through principles of sleep hygiene.
The transformative benefits of sleep
Although often overlooked, the benefits of a good night’s sleep extend far beyond mere rejuvenation. From supporting mental clarity to boosting energy levels, good quality sleep allows us to show up as our highest self each day. Some of the benefits of sleep include:
Strengthened immune system: During sleep, the body increases natural killer cell activity and the production of antibodies, both of which help to reduce the risk of cancer and viral infections. Additionally, sleep decreases the production of inflammatory cytokines which if unregulated can increase the risk of cardiovascular and metabolic disorders.
Optimal hormone levels: Important hormones such as human growth hormone, cortisol, melatonin, leptin, ghrelin, insulin, estrogen, and progesterone are secreted at innately optimized timing and at ideal dosages during a healthy sleep cycle.
Decreased cravings: Studies indicate that a mere 24 hours of sleep deprivation can lead to a six percent decrease to the brain's primary energy resource, glucose. Therefore, when you lack sufficient sleep your body tends to crave sugary and starchy foods like candy, chips, and donuts. These cravings are your body’s way of urging you to replenish glucose levels for your brain but are not conducive to your body’s optimal functioning!
Increased physical energy: During sleep, the body enters into a state of heightened repair and regeneration, facilitating the recovery of muscles that are stressed during daily activities or exercise. This helps ensure that your body is ready to face the day ahead by promoting increased stamina and resistance to fatigue.
Improved overall brain function: By forgoing adequate sleep, you might be able to increase your workload, but it comes at the expense of the quality and effectiveness of your work. Getting sufficient sleep supports the recall of memories and enhances the neural pathways that are linked to acquired knowledge. Studies have shown that sleep-deprived individuals take longer to complete a task and make more errors compared to individuals who are well rested.
Exercise and sleep are intrinsically linked
Similar to how a garden relies on the interdependence of sunlight and rain, exercise and sleep share a symbiotic relationship. Consistent exercise not only enhances physical fitness and well-being but also helps to set the stage for a more rejuvenating sleep. Conversely, a good night’s sleep provides the foundation necessary for efficient energy and recovery that will fuel effective workouts.
Completing just 30 minutes of moderate level physical activity has been found to significantly improve both duration and quality of sleep. Given that Pilates integrates aspects of aerobic, strength, and mindfulness exercises, it stands as one of the most effective non-pharmacological interventions to improve sleep quality. With its emphasis on a mind-body approach, Pilates helps to improve sleep quality by increasing the production of melatonin, reducing stress, improving overall mood, and regulating internal body temperature. Therefore, integrating pilates into your daily routine is an excellent way to elevate your overall sleep hygiene!
10 tips to improve your sleep hygiene!
Get 30-45 minutes of exercise per day: Engaging in 30-45 minutes of moderate level exercise a day has been shown to improve sleep quality by decreasing sleep latency.
Quiet your internal dialogue: Establishing a consistent meditation routine before bedtime has been linked to improved sleep by promoting a state of relaxation in the brain that is conducive to a more peaceful night’s sleep.
Uphold a regular bedtime: Adhering to a regular time of day to go to bed supports optimal sleep quality by regulating the body’s internal clock.
Get outside more!: Getting outside and exposing yourself to natural sunlight can significantly enhance sleep quality by synchronizing natural circadian rhythms. Try to get some sunlight between the hours of 6:00 a.m. and 8:30 a.m. for the most responsive effect!
Limit exposure to screens 1-2 hours before bed: Artificial blue light emitted by your computer, iPad, television, and smartphone promotes the production of daytime hormones and disorients your body from its natural night time wind down. Turning off your screens at least 90 minutes before bedtime will help you give your body the quality sleep it needs.
Keep your bedroom cool!: To help initiate sleep, your body automatically drops your core body temperature. If the temperature in your bedroom is too high, then it can pose a physiological obstacle for your body to attain the optimal conditions conducive to good quality sleep. Keep your bedroom between 60 - 68 degrees Fahrenheit for best results!
Embrace an early morning: Aligning your sleep schedule to an early bed-time and wake-up time harmonizes your body’s physiological clock with the natural circadian rhythms of Earth. So, waking up as the sun rises promotes higher quality sleep!
Set a coffee (caffeine) curfew: Avoiding caffeine after 2 p.m. allows the body sufficient time to metabolize and eliminate the stimulating effects of caffeine to help promote a smoother transition into a state optimal for quality sleep.
Limit napping during the day: By preventing disruptions to the natural sleep-wake cycle, avoiding naps during the day time ensures improved sleep quality during the night.
Avoid eating 3 hours before bed: Refraining from consuming food 3 hours before bed contributes to enhanced sleep quality by allowing the digestive system to settle in order to promote the likelihood of an uninterrupted sleep experience.
A 6-minute Breath Work Mediation to try before bed!