The Facts About Sleep

The Facts About Sleep. Things You Didn’t Know.

Here are some facts about sleep that you may not know. A giraffe only sleeps about two hours per day. Bats sleep nearly 20 hours per day. Cats sleep nearly two thirds of their lives. Humans sleep about one third of their lives. Most Americans are sleep deprived sleeping an average of five to six hours per night when seven to eight hours is best. A study of 2,000 people in 2018 showed an average sleep time of 6 hours and seventeen minutes per night. These same 2000 people averaged 5.5 hours per night in 2019. Sleep deprivation has more harmful effects than food deprivation. Humans are the only mammals who willingly delay sleep. Falling asleep should take 10-15 minutes. Both falling asleep and staying asleep are common problems for many Americans. One out of every four married couples in the US sleep in separate beds. Dreams are forgotten in the first five minutes of waking up unless written down.

Researchers are discovering that what William Shakespeare wrote is true: “We are such stuff as dreams are made on and our little life is rounded with sleep”. The study of sleep has made huge advances over the past few decades and we’re understanding more about the scientific value of a good night’s rest. We humans spend 36% of our lives sleeping--and new research explains why getting enough shut eye is essential to our physical and mental health during the other 64%.

1. Sleep cleans your brain.

Researchers at the University of Rochester Medical Center discovered that while you sleep, your brain washes away toxins that contribute to the loss of brain function and Alzheimer’s disease. A study on mice shows a system in the brain similar to the lymphatic system that opens during sleep and flushes the brain with fluids to clear out toxic by-products of the day’s neural activity. This nightly self-cleaning keeps our mind healthy and sharp as we age.

2. Sleep keeps colds away.

Scientists in Germany have proposed that a restful sleep gives your immune system time to store memories of infection so your body can build up defenses to fight the same illnesses in the future. So when facing your next bout with a cold or flu, calling in sick and napping the day away might be more beneficial than you think. 

3. Some parts of your brain stay awake.

Many people think your entire brain shuts down when you close your eyes at night, but neuroscientists at MIT have found that a special neural circuit can actually put specific parts of your brain to sleep while other sections stay awake. A new study has shown this holds even more true when you sleep in a new place. In an attempt to protect the body from possible threats, half of the brain stays more awake and alert when you sleep in a new environment. That explains why you might hear more strange noises and not sleep as soundly when you’re away from home.

4. Your bed is a big deal.

Your mattress can have a big impact on how well you sleep. Research suggests that a medium-firm mattress is ideal, since it doesn’t put too much pressure on sensitive spots like the back and neck. However, firmness will feel different to a 150-pound woman than it does to a 250-pound man. Since everybody (and every body) is different, test drive a few mattresses before you make a final decision.

5. Sleep locks in information.

Not only does sleep flush out toxins, but it helps new information stick in your mind. Slow-wave and REM sleep both boost long-lasting recall of information, skills and experiences you collect during the day. When you drift off, your mind replays the day’s events, and the hippocampus and neocortex communicate to consolidate and store what you’ve learned. That’s why it’s easier to recall information for a test if you get a good night’s sleep after you study. 

6. Diet can disrupt your sleep.

You are what you eat, and what you eat is how you sleep. A study involving 35-year-old adults suggests eating more fiber can lead to more deep sleep, while higher saturated fat consumption can reduce the amount of time in this slow-wave sleep phase. Eating more sugar may also disrupt a good night’s sleep by causing you to wake up more frequently. A low-fat, low-sugar diet can help your body fall asleep faster, stay asleep longer, and feel better overall. Since alcohol turns to sugar in the body, once processed, evening drinks may wake you up and keep you up until the sugar can be processed.

7. Seven is your lucky number.

New research reveals seven hours of sleep provides the biggest health benefit. Studies show getting roughly seven hours a night reduces mortality rates and improves cognitive performance. Too little or too much sleep can increase your chance of experiencing health issues like obesity, diabetes and cardiovascular disease. So shoot for at least seven hours of shut eye to keep your body and your mind at their best. 

8. Sleep extremes can pack on the pounds.

Not only can your diet sabotage your snooze time but sleeping less than five hours or more than nine hours a night can increase your risk of gaining weight. Studies show regular sleep deprivation increases craving for high-calorie foods and carbohydrates which the body uses for immediate energy. The amount of sleep you get affects hormones that regulate hunger and stimulate the appetite, so not getting enough rest might actually make you eat more. Lack of sleep also leads to fatigue, which often results in decreased physical activity. 

9. Women may need more sleep than men.

New research shows women need 20 to 60 minutes more sleep per night than men. Studies have revealed that because the female brain does a high amount of multitasking during the day, women need extra sleep for proper brain restoration and recovery. Researchers did note that men who perform complex tasks during the day may also need more rest, but still not as much as women.

Reach out to me at ChristaCowell@FitnessWithChrista.com for any reason. I am here to help.

SOURCES: heathgrades.com, dreams.co.uk Chris Thompson, studyfinds.org