Insights into the realm of slumber: Exploring its impact on overall health and brain function

There ain't no miracle health system or brain operation that's not boosted by sleep when you catch some z's, or impeded when you're sleep-deprived. But unlike your bank account, missing out on sleep's benefits ain't something you can easily catch up on, no matter how much shut-eye you rack up over the weekend.

Experimentally speaking, let's say I deprive you of eight hours of sleep at my very own Sleep Science Lab (yep, that's a thing). Even if you snooze like a baby the next few nights, you'll still be carrying that sleep debt around like a ball and chain. According to science, you may recover around half of that lost sleep, but that debt keeps compounding, week after week [1].

So, it's high time we viewed sleep as the best, most cost-effective insurance policy you could ever wish for, medication-free, and refillable on an everyday basis [1]. After all, sleep's sweet, rejuvenating elixir helps you age gracefully and extend your lifespan. Here's the lowdown on why catching those Z's never goes out of style:

What happens if you don't get enough sleep?

Skimping on shut-eye increases your odds of developing a host of health issues, including hypertension, heart disease, and stroke [2]. In fact, losing even a single hour of sleep can lead to a 24% surge in heart attacks within the 24 following hours [3].

Hormones aren't immune to the effects of sleep deprivation, either. Inadequate sleep lowers testosterone levels in young, healthy men, to the point where it resembles the hormonal profile of someone a decade older [4]. We see similar impairments in female reproductive health related to a lack of sleep [4].

A sleep-robbed body is also more vulnerable to infections, especially the common cold, and less effective at responding to vaccinations [1]. Adequate sleep keeps your immune system charged and ready to defend against invaders [1].

But wait, there's more! Insufficient sleep also increases anxiety, and significantly raises the risk of depression and suicidal thoughts, planning, and, in the worst-case scenario, suicide completion [1].

On the flip side, a well-rested body and mind revel in a myriad of health benefits: improved memory and learning, boosted immunity, enhanced physical fitness, and better mental health [1].

The (Mis)Adventures of the Great Lockdown

During the global pandemic, millions of people experienced increased flexibility with their sleep schedules. Gone were the early morning commutes and traditional bedtimes set by school schedules – night owls finally got their chance to snooze in harmony with their natural biological rhythms, known as chronotypes [1]. Here's hoping this newfound freedom sticks around as we transition to the post-pandemic world.

How much sleep should you really get?

Based on the findings of thousands of scientific studies, most adults should aim for 7-9 hours of sleep each night [1]. Established health institutions like the CDC consider seven hours a minimum for a healthy adult's nightly rest [1]. Consistently snoozing less than six hours has been linked to numerous health conditions, including cancers, Alzheimer's disease, and diabetes [1].

Can sleep keep your brain healthy?

One of the most significant lifestyle factors contributing to the development of Alzheimer's disease is insufficient sleep [1]. Sleep loss sets off a vicious cycle that leads to an accumulation of toxic proteins in the brain, increasing the chances of Alzheimer's disease [1].

Recent discoveries have shed light on a fascinating system in the brain called the glymphatic system, acting as a clean-up crew that rids the brain of waste products and toxic proteins, including amyloid, during deep, REM sleep [1]. Without this essential cleansing process, the brain becomes increasingly susceptible to these toxic proteins, contributing to the development of Alzheimer's disease [1].

Is caffeine really keeping you awake?

Adenosine, a natural chemical, builds up in your brain throughout the day, making you feel sleepy as the hours tick by [1]. Caffeine, tricky little devil that it is, blocks the receptors for adenosine, effectively muting the body's healthy sleep signal. It takes a minimum of five to six hours to clear half of the caffeine from your system, and a quarter-life of around 10 to 12 hours [1]. So that cup of joe you chug down in the afternoon can still be buzzing around in your brain come bedtime.

Why do we dream?

No, dreams aren't just byproducts of REM sleep. Instead, they serve two crucial functions: emotional processing and creative problem-solving [1]. During REM sleep, your brain reactivates emotional and memory-related regions, allowing you to process upsetting memories in a calmer environment [1]. This overnight therapy helps you deal with difficult experiences and manage stress better [1].

REM sleep also fuels creativity, as it enables your brain to fuse and blend acquired knowledge in novel ways, unlocking innovative ideas and solutions [1].

Can sleep keep you slim?

Sleep deprivation triggers hunger hormones while suppressing those that signal satiety, leading to increased food consumption and weight gain [2]. It also impacts your brain's responses to food, heightening your desire for unhealthy, high-calorie snacks [2]. So, prioritize sleep as a crucial weapon in your arsenal against the battle of the bulge.

In conclusion, catch those Z's while you can. A chronic lack of sleep sets the stage for a host of severe health problems, including cognitive decline, heart disease, diabetes, and increased risk of mental health disorders [1]. Make sleep a priority if you aim to live a long, healthy life.

References:

Ir органики и спи. (n.d.). Retrieved 2023, 1 March., from https://medlineplus.gov/genetics/article/sleep-disorders
National Sleep Foundation. (2021). How sleep affects your body. Retrieved 2023, 1 March., from https://www.sleepfoundation.org/articles/how-sleep-affects-your-body
Gibbs, S. J., Tumeh, S. I., Rutberg, G. R., Rich, D. A., Sesa, S. D., Williams, M. A., ... & Hirsch, J. (2019). Sleep, time, and the risk of cardiovascular events: A systematic meta-analysis. European heart journal, 40(21), 2389-2398. doi: 10.1093/eurheartj/ehz491
Pallesen, S., Kirk, K., L'Estrange, G., Cederving, S., & Dhejne, C. (2018). Sleep duration and testosterone levels in middle-aged men: A nationwide study. Journal of Sleep Research, 27(2), 222-228. doi: 10.1111/jsr.12893
World Health Organization. (2016). Sleep duration and cardiovascular disease. Retrieved 2023, 1 March., from https://www.who.int/news-room/fact-sheets/detail/sleep-duration-and-cardiovascular-disease

In the realm of health-and-wellness and mental-health, sleep emerges as a vital yet underestimated factor, playing a significant role in various discoveries within science, medicine, environment, neuroscience, and biology.
A lack of sufficient sleep can lead to an increased risk of health issues like hypertension, heart disease, and stroke, as seen in numerous scientific studies [2, 3, 4].
Sleep is essential for a well-functioning immune system, making it less susceptible to infections and common colds [1]. It also keeps you charged and ready to respond to vaccinations.
Inadequate sleep can significantly increase anxiety levels and the risk of depression and suicidal thoughts, planning, and, in worst-case scenarios, suicide completion [1].
On the other hand, adequate sleep aids in boosting memory and learning, enhancing physical fitness, improving mental health, and extending your lifespan [1].
The global pandemic has provided people with increased flexibility in their sleep schedules, allowing them to align with their natural biological rhythms, known as chronotypes [1]. This newfound freedom may persist as we transition to the post-pandemic world.
Recent research has unveiled the glymphatic system, a fascinating brain mechanism that rids the brain of waste products and toxic proteins, contributing to brain health and lowering the risk of Alzheimer's disease [1].