💤SLEEP AND REPRODUCTIVE HEALTH
Men who sleep 5 hours a night have significantly smaller testicles than those who sleep 7 hours or more. Men who routinely sleep 4-5 hours a night will have a level of testosterone which is that of someone ten years their senior. And the equivalent is true with female reproductive health.
💤SLEEP AND THE BRAIN
You need sleep after learning and before learning to prepare the brain to absorb new information and to essentially hit the save button on those memories.
💤SLEEP AND CARDIOVASCULAR BENEFITS
One powerful illustration of this is that when we switch to daylight saving time in the Spring and loose an hour of sleep there is a 24% increase in heart attacks the next day. When we switch to daylight saving time in the Autumn and gain an hour an hour of sleep we see a 21% reduction in heart attacks the next day. And you see exactly the same pattern for car crashes, road accidents and suicide rates.
💤SLEEP AND IMMUNITY
In a study where sleep was restricted to 4 hours for one night participants showed a 70% drop in natural killer cell activity (natural killer cells play a major role in host-rejection of both tumours and virally infected cells). We are now seeing significant links between short sleep duration and a person’s risk for certain cancers, such as bowel, prostate and breast cancer. The WHO has now reclassified any form of nighttime work as a possible carcinogen.
💤SLEEP AND GENES
Lack of sleep (6 hours or less) distorts gene activity. The genes that are down regulated are those associated with immune function. And the genes which are up-regulated are those to do with promoting tumours, inflammation and cardiovascular disease.
SHORT SLEEP PREDICTS ALL CAUSE MORTALITY.
SO HOW DO I GET BETTER SLEEP?
🛏️Reduce alcohol and caffeine
🛏️Avoid naps in the day
🛏️Regularity: go to bed at the same time and wake up at same time
🛏️Your body needs to drop its core temperature by about 2-3 °F in order to initiate sleep. The ideal room temperature to sleep in is about 18°C (65°F)
🛏️ Make sure the room is dark or that you have an eye mask if it’s not
🛏️Keep the bedroom as a place of sleep