07/05/2019
Working Hard While You Sleep
It's not surprising that eighty percent of Americans suffer from long-term lack of sleep. When faced with overwork, stress, and tight schedules, sleep is often the first victim of the time budget. Be careful, the results can be harmful to long-term health and reduce your ability to manage day-to-day tasks! Recent research from the University of Rochester's medical school shines a new light on the vital role sleep plays in our overall well-being. This research, recently published in the journal Science, found that sleep plays an important role in our brain’s physiological maintenance. Simply put, it cleans out the trash that has accumulated during the day. Our brains do not use the lymphatic system - the body's waste removal method. It maintains it's own system that works with the brain’s blood circulation system and uses cerebral spinal fluid to wash away waste. Additionally, study of mice shows that the brain’s cells shrink during sleep by as much as 60 percent, allowing cerebral spinal fluid flow easily between the cells and flush away waste. This leads researchers to believe that the brain probably has two functional states – processing information while we are awake and cleaning away the material that neurons generate during their normal activity while sleeping. 'Giving your brain time to clean up' may not spur you to improve your sleep habits, but there are plenty of proven benefits to a healthy sleep routine.- Sharper Memory: Lack of sleep disturbs a person's ability to focus, learn and consolidate a memory, making it difficult for that information to be recalled at a future date.
- Longer Lifespan: According to an article published in the journal SLEEP, researchers studied 21,000 twins for 22 years and found that if people slept less than 7 hours a night or more than 8 hours a night, they had an increased risk of death.
- Lower Inflammation Risks: Researchers surveyed 525 middle-aged adults and found that those who reported six or fewer hours of sleep had higher levels of inflammatory markers. C-reactive protein levels were approximately 25 percent higher than adults who slept between six and nine hours.
- Improved Performance: A study from Stanford University found that college football players who tried to sleep at least 10 hours a night for seven to eight weeks improved their average sprint time and had less daytime fatigue and more stamina.
- Help Maintaining a Healthy Weight: The Nurses’ Health Study followed roughly 60,000 women for 16 years. At the beginning of the study, all of the women were healthy, and none were obese. After 16 years, women who slept 5 hours or less per night had a 15 percent higher risk of becoming obese and had 30 percent higher risk of gaining 30 pounds over the course of the study compared to women who slept at least 7 hours each night.
