SLEEP
- Dr. Joe Martin, PT, DPT, OCS
- Oct 24, 2024
- 5 min read
Updated: Oct 25, 2024
What’s That?
In our fast-paced, action-filled days, sleep often takes a backseat to work, family, and social obligations. Many of us load up on caffeine and other stimulants that help us get through the day because we know we didn’t sleep well the night before. Unfortunately, sleep deprivation goes beyond just making us feel groggy and less perky. Loss of sleep can have severe consequences on our health—physically, mentally, and emotionally.
Recent research spells out some concerning effects on our health:
1. Cognitive Decline
When you miss out on sleep, your brain pays the price. Memory, concentration, and decision-making abilities start to suffer. Studies show that even a single night of poor sleep can impair cognitive function to a level comparable to being legally drunk: A recent, high level research contribution (2024) to the mounting body of evidence surrounding the negative consequences of inadequate sleep showed “increased subjective sleepiness and decreased attention after only one night of sleep restriction.” These effects present significant safety concerns for everyday activities such as driving a vehicle and performing work activities at our jobs! I have included the study link here for you.
Impact of one night of sleep restriction on sleepiness and cognitive function: A systematic review and meta-analysis:
2. Weakened Immune System
Chronic sleep deprivation weakens your immune system, making you more susceptible to infections. Your body struggles to fend off viruses and bacteria, meaning you’re more likely to catch that common cold or worse.
3. Increased Risk of Chronic Disease
Lack of sleep is a major contributor to chronic conditions like heart disease, diabetes, and high blood pressure. Sleep helps regulate blood sugar and supports heart health. Missing out on it regularly puts undue strain on your cardiovascular system and disrupts your metabolism.
Did you know? The US Center for Diseases Control has identified insufficient sleep as a public health epidemic !
There has been many recent, high level research findings linking sleep disturbance and deprivation to disease manifestation.
In a 2016 Systematic Review and Meta-Analysis by Michael R. Irwin et al, it was concluded that sleep disturbance and Insomnia are connected to a rise in inflammatory markers indicating systemic inflammation. Increases in these blood biomarkers (high sensitivity C-reactive protein (HS-CRP) and interleukin-6 (IL-6), predict cardiovascular events, high blood pressure, weight gain in older adults, and type 2 diabetes mellitus. (TTDM) https://pubmed.ncbi.nlm.nih.gov/26140821/
4. Mental Health Impact
The connection between sleep and mental health is undeniable. Poor sleep contributes to anxiety, depression, and mood swings. Sleep deprivation makes it harder to regulate emotions, leaving you feeling irritable and overwhelmed.
5. Weight Gain Prevails
Ever noticed how your cravings spike after a bad night’s sleep? That’s not a coincidence. Sleep deprivation alters the hormones that control hunger, increasing appetite and decreasing the ability to feel full, which can lead to overeating and weight gain. So, sleep deprivation can cause us to become fatter which can lead to a whole host of other health issues.
6. Athletes can lose big!
The authors of a very recent, (2024) high level research study set out to answer three very important questions:
1) “Does acute sleep deprivation negatively impact athletes’ sporting performance, and to what extent?”
The Answer: “Acute sleep deprivation demonstrates a significant reduction in the overall sporting performance of athletes.”
2) “What specific negative effects does acute sleep deprivation have on athletes’ sporting performance, and are there variations in these effects?”
The Answer: A reduction in cognitive functions such as “working memory, response inhibition, attention function and executive function, attention control, alertness, decision-making, planning, and neuropsychological aspects.” A decline in muscle glycogen and liver glycogen reserves results in a reduction in exercise capacity. Finally, there is an increase of inflammatory biomarkers in the blood. Furthermore, it was shown that partial sleep deprivation and the end of the night, significantly affects explosive power, speed, high-intensity intermittent exercise, and skill control. This all basically means the athlete is not at his/her best physically or cognitively.
3) How does athletes’ sporting performance differ in the morning and afternoon following acute sleep deprivation?”
The Answer: A “significant decline in aerobic endurance and skill control indicators during the AM” While “explosive power, speed, and skill control indicators experience substantial drops in the PM” Overall, the authors concluded that athletic performance following a partially sleep derived night was worse in the afternoon vs. the morning. https://pubmed.ncbi.nlm.nih.gov/39006249/
How Much Sleep Do You Really Need?
Adults typically need 7-9 hours of quality sleep each night. But remember, it’s not just about the quantity—quality matters just as much.
TOP 10 Things That Steal Sleep From People
· Stress & Anxiety (elevates cortisol which effects sleep-wake cycle)
· Screen Time (blue light from our electronic devices suppresses melatonin)
· Irregular Sleep Schedule
· Caffeine and other Stimulants (blocks adenosine which promotes sleep)
· Bad Sleep Environment (Too much light, noise, old bed, too hot)
· Exercise Timing (elevating heart rate, energy, endorphins too close to bedtime)
· Eating or Drinking (within 2-3 hours of bedtime)
· Alcohol Consumption (ruins REM sleep)
· Pain, Sleep Apnea (inconvenient interruptions)
· Hormone Imbalances (pregnancy or menopause)
If you’re constantly feeling tired, it’s time to ask yourself: “Am I really prioritizing my health?” Sleep isn’t a luxury—it’s a necessity. By investing in good sleep, you’re investing in your long-term well-being.
Real Solutions
Picking up a small bottle of melatonin at the checkout counter of the grocery store or taking sleeping pills, gummies, or “better sleep” beverages are far from the best and most robust options.
Here are some surefire ways to get you sleeping like a baby!
1.) Peptide Therapy
Pinealon and Sermorelin are two peptides (small chains of amino acids) that can make you sleep and feel well rested like you haven’t in many years! Please feel free to download and read my free Peptide Book on this site to learn more about Peptide Therapy or contact me for a Peptide Consultation.
2.) Wind Down Routine
Progressively prepare yourself for sleep
· No eating or drinking 3 hours before bed
· No Devices 1 hour before bed
· Turn ALL lights down low 30 minutes before bed
· Disallow thinking and planning for the next day or any thinking about any of the stressors or responsibilities in your life for 30 full minutes before bed.
· Sit in peace (darkness with no noise) and focus on slowing your breathing down and practicing gratitude. Focus on the things you are grateful for and all the good in your life.
· Listen to calm and guided meditation
· Keep room temperatures a little cooler
· Invest in a good bed.
3.) Establish an Exercise Routine
Yes, you know you need to exercise. Do it consistently, but not close to bedtime. Include strength training and cardiorespiratory endurance.
4.) Eat Better
Get rid of sugar and processed foods. Eat real food my friends.
For help with any methods of improving your sleep, feel free to get in touch with me, I’d love to help. 315.525.6860