“I’ll sleep when I’m dead” is a phrase used to validate one’s tireless dedication to their job or business. The truth is, if you don’t sleep, you’ll be dead sooner than you would otherwise. More than that, though, if you’re not getting your zzz’s, you’re missing out on your best productivity booster.

A Lack of Sleep Can Hurt Others

It may seem like a silly topic or stating the obvious, but the reality is a lack of sleep is dangerous. While physicians in training get minimal sleep, the airline industry mandates a pilot can only fly so many hours in a 24-hour period. But hospitals believe it’s okay for a sleep-deprived doctor to cut you open. Americans are so sleep deprived that the Center for Disease Control and Prevention (CDC) has taken up the cause to improve the state of our slumber. Perhaps you’ve heard commercials on the radio urging people not to drive drowsy. You may not think much of getting behind the wheel when you’re tired, but it could have devastating results. Lack of sleep has contributed to some of this generation’s greatest disasters, such as the Exxon Valdez spill and Chernobyl. The National Highway Traffic Safety Administration estimates that fatigue is a cause in 100,000 auto crashes and 1,550 crash-related deaths a year in the U.S., especially for those under the age of 25. Not as high as alcohol-related fatalities of over 10,000, but enough to start causing serious concern for roadway safety.

Burning The Midnight Oil Diminishes Health

Insufficient sleep is also associated with many chronic diseases such as diabetes, cardiovascular disease, depression, and obesity. The immune system requires rest to work effectively; frequent colds and illness can also be a sign of sleep deprivation. Several disease states and health conditions can be traced back to a lack of sleep. We tend to think everything happens in our bodies while we’re awake. There are some processes the body can only perform once you’ve moved into a deep sleep.

The Purpose of Sleep

The deepest part of sleep is called rapid eye movement (REM). There are three-to-four stages before you reach that point. Think of sleep as the night crew that comes in to clean up after everyone has gone home. Different people need varying amounts of sleep, depending on age and lifestyle. On average, between 8-10 hours is recommended. During this time, the body sets out repairing muscle, consolidating memories, and releasing hormones that regulate growth and appetite. Vital functions that are only necessary during the day shut down to allow these processes to work. For example, muscles are paralyzed, and movement is restricted during the repair process. If you’re doing regular strength training, the repairing of muscle is what increases your strength. 

Sleep regulates your body’s use (or non-use) of fat. If you’re not taking the time to rest, your body can’t reset itself, and you may find that you’re always hungry or wanting to snack. During slumber is when the body can take time to decide what to do with your fat stores. If you’re always on the go and not resting adequately, your fat stores are the last thing your body addresses. There are higher-order functions the body needs to deal with first while sleeping. Fat is very low on the list of priorities. This leads to the limited production of leptin (signals when you’re full), and you produce more ghrelin (signals you to eat), resulting in obesity.

Sleep is a Productivity Booster and a Problem Solver

It’s a vicious cycle. Obesity can lead to sleep disorders such as sleep apnea, where a person stops breathing and wakes up regularly throughout the night, disrupting the processes every time. The individual may not even be aware they are waking up 100 times a night. They just know they’re exhausted. They can experience brain fog and irritability. It becomes hard to think and function at peak performance. While scientists still aren’t sure why we dream, there is significant reason to believe it helps us process information. When you’re trying to solve a problem, think of it right before you go to bed. Ask yourself a question. Keep a notebook and pen by your bed. Your waking brain may produce an answer that you will need to jot down before it leaves your mind forever.

Many sayings such as, “get your beauty rest” are based in fact. The restorative function of sleep isn’t only about feeling rested. Sleep can keep you looking and feeling young. If you’re having trouble sleeping, research a good bedtime routine and incorporate meditation into your daily routine. If you’re wondering how much sleep you should get, take a look at this infographic from the National Sleep Foundation. Some basics are getting enough exercise and eating a balanced diet. 

Now go to bed!

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