If you wonder how much sleep we need. The truth is that there is no single answer.
Although we usually talk about 8 hours of sleep on average, the hours of sleep we need varies from person to person.
Among other characteristics, they depend on deep sleep and REM sleep, heart rate, and genetics.
In addition, it should be noted that the quality of sleep, rather than simply the number of hours, may be a more reliable indicator of whether we have had sufficient and restful rest.
Nature often offers us clues about our sleep needs. Questions such as whether we can wake up without an alarm, whether we can avoid using stimulants in the morning, or whether we can go back to sleep after waking up can provide valuable clues as to whether we have had satisfactory sleep.
The important thing at this point is that sleep is a fundamental pillar for our health and well-being in all aspects of life. It isn’t just a period of passive rest, but an active and complex process in which the body and mind perform a series of vital functions.
Prioritizing adequate sleep and adopting habits that promote restful sleep is essential to leading a healthy and productive life.
Instead of underestimating the value of sleep, we should embrace it as a vital tool.
Below we look at the impact of little sleep and why we at Synerys place such importance on it.
The impact of little sleep on our health
Before going on to see the relationship between sleep and sport, we want you to be aware of what can happen to your body and your health if you don't get enough sleep. For this reason, we have compiled 5 major sufferers from lack of sleep:
Brain activity
At the brain level, metabolic waste accumulated during our day-to-day activities is cleaned.
During the day, our brain cells are busy. This constant activity generates a series of metabolic residues, which can be potentially toxic if they accumulate in excess.
In the early stages of deep sleep and REM sleep, these brain cells are activated to eliminate this waste.
This brain cleanse is crucial for long-term cognitive health. The accumulation of metabolic waste can contribute to brain aging and the risk of neurodegenerative diseases.
In fact, the lack of adequate sleep and the reduction of deep and REM sleep phases have been linked to an accelerated accumulation of toxic waste.
Hormones
Quality sleep also regulates the hormonal balance. Just one day of poor sleep can have a significant impact on insulin and blood sugar levels.
Insulin resistance, which can develop as a result of lack of sleep, can increase the risk of type 2 diabetes and metabolic problems.
In addition, hormones, which act as chemical messengers, trigger a variety of responses in the body, from regulating metabolism to controlling mood and growth. Hence the importance that there is no disturbance in the sleep cycle.
Skin
On the other hand, scientific research has shown that lack of sleep or poor quality sleep can manifest itself on our skin in various ways.
In fact, people who sleep less tend to have more wrinkles, skin blemishes, and less collagen synthesis, resulting in looser skin.
Collagen, an essential protein in the skin's structure, plays a fundamental role in its elasticity. Collagen synthesis occurs mainly during sleep hours, specifically during deep sleep. When we fail to get enough deep sleep, collagen production is affected, which leads to lead to lack of firmness, often associated with sagging skin and signs of aging.
Likewise, during sleep, a process of cell repair and regeneration takes place in which the body gets rid of metabolic waste and toxins. Lack of sleep prevents this "cleaning" process from taking place properly, which can lead to the buildup of harmful substances in the body and on the skin. This buildup can contribute to the formation of blemishes and a dull appearance of the skin.
Cardiovascular effect
Lack of sleep has been shown to have an adverse impact on cardiovascular health. One of the most concerning effects is the link between sleep deprivation and calcification of the arteries, a major risk factor for heart disease and stroke. When arteries become calcified, they become stiff and less flexible, making it difficult for blood to flow and increasing the chance of arterial blockages.
This relationship between lack of sleep and calcification of the arteries may be related to multiple factors. For one, lack of sleep can increase inflammation in the body, which in turn contributes to plaque formation from hardened arteries. Also, as we discussed, lack of sleep can trigger changes in hormone levels, such as an increase in cortisol, which is also associated with cardiovascular stress.
Decreased defenses
Sleep and the immune system are intricately connected. During sleep, the body carries out functions vital to the immune system, such as the production and release of cytokines, which are proteins that help regulate the immune response. Therefore, when we don't get enough sleep, these crucial functions can be compromised.
Sleep deprivation weakens the immune system's ability to mount an effective response against infection. This means that we are more exposed to colds, flu and other infectious diseases. Also, lack of sleep can affect the body's ability to produce antibodies after an illness or vaccination, reducing the effectiveness of the immune response.
Our approach
At Synerys we are very aware of the importance of sleep. We know the role
fundamental that plays in the physical performance, the recovery and the general well-being of a person. In fact, we always recommend using a sleep tracker to understand ourselves.
Sleep is halfway to achieving success - Julia Stecher
We always tell our people that during sleep, our bodies carry out repair and recovery processes on the muscles and tissues damaged during training. This is especially important for us, active people, as it helps reduce the risk of injury and improves the ability to perform in future workouts.
Also, while we sleep, our body releases growth hormones that are essential for muscle development and tissue repair. A lack of sleep can negatively affect these hormonal processes, which in turn can hamper muscle growth and recovery.
And, of course, without optimal sleep it isn’t possible to give 100% in training as we are tired.
Therefore, if you start training with us, rest assured that we will include sleep in your training and/or nutrition plan.
