Sleep: The Cure All?

1. 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.

2. 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.

3. 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

4. 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

5. 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