How a good night’s sleep is actually better for you than you might think. Here’s how we can sleep better.
It’s 7 AM. Your alarm goes off and you groggily fumble for the snooze button—once, twice, three times. Sound familiar? If so, you’re not alone. And if you feel guilty about sneaking in more minutes of shut-eye, this article is for you. Let’s explore the power of sleep —what it does for your body and your overall health—and how you can get more quality sleep in your life.
The only problem with sleep is not getting enough
The National Sleep foundation recommends 7 to 9 hours of sleep for the majority of adults. But most of us are chronically sleep-deprived. One of every 10 Americans say they deprioritize sleep in lieu of work, exercise, hobbies, and social lives. The sleep situation (or rather the lack-of-sleep situation) is so bad that the Center for Disease Control and Prevention has classified it as an epidemic.
Why should you care? Sleep is powerful. Consider the following: People who only get 5–6 hours of sleep a night are 4.2 times more likely to become sick than those who sleep for 7 hours. Likewise, those who sleep less than 7 hours are more likely to have a higher Body Mass Index.
And that’s just the start. Sleep is crucial after exercise because it supports muscle recovery, reduces fatigue, and helps the body repair and strengthen tissues, enhancing overall performance and well-being. And missing out on sleep cuts down productivity, creativity, and positive emotions like joy, happiness, and contentment.
On the other side of the coin, people sleeping for 7 hours a night on average unlocked a wide range of health benefits. A study found that those who had REM “dream sleep” performed 32% better at puzzle-solving than those who had non-REM sleep. Plus, those with regular sleep schedules simply felt more rested during the day. It turns out that a good night’s sleep is actually pretty good for you.
A behind-the-scenes look at sleep
You might think of sleeping as downtime, but your body is busy building, repairing, recovering, strengthening, and growing. While you’re dreaming, your body is recharging for the next day.
Think of your body like a factory with several different, interconnected processes running at the same time with multiple systems working together. During the night the brain cleans house and flushes waste products from cells with cerebral spinal fluid. Your immune system kick into high gear. And as breathing relaxes, blood pressure decreases, and hormones release to help repair tissue.
Lack of sleep interrupts these vital processes and prevents the body from repairing itself like it needs to. This could lead to concerns with memory, heart health, mood, and immune function.
Sleep, cravings, and weight—it’s all connected
Sleep (or lack of it) impacts your relationship with food, too. When you don’t sleep well, your body’s hunger hormones can become imbalanced. Sleep deprivation boosts ghrelin, the hormone that makes you feel hungry, and lowers leptin, the hormone that signals fullness. That’s why you crave high-carb, sugary foods when you’re tired—your body is asking for more energy.
Lack of sleep also makes it harder to resist cravings. Studies show that sleep-deprived people are more likely to eat more calories from snacking late at night, eat larger portions, and give in to less nutritious options.
If weight loss or managing your cravings has been a struggle, the MindBody GLP-1 System™ can help. It increases GLP-1 and helps balance hunger hormones to ensure strong fullness signals between your gut and brain.*‡
Prioritizing sleep is another important part of your Activated Lifestyle that can help you feel more in control.
When you sleep well, your body balances hunger hormones, so you’re less likely to overeat or make unhealthy choices. So, next time you’re tempted to sacrifice sleep for late-night productivity, remember getting enough rest is one of the smartest things you can do for your waistline—and your well-being.
The stages of sleep
“Sleep” isn’t a catch-all term. It actually happens in a 4-stage process:
Stage 1: drowsiness.
We’re all familiar with this one. The eyes begin to droop and brain waves slowly begin to slow. It’s also easy to wake up during this stage.
Stage 2: light sleep.
During this stage, eye movement stops and brain waves slow even more — but now the brain experiences occasional rapid bursts of waves called sleep spindles. These are thought to keep the brain from awakening.
Stages 3 and 4: deep sleep.
During deep sleep, the body begins to repair muscles and tissues, stimulates growth and development, boosts immune function, and builds up energy for the next day. Deep sleep is the most restorative of the different stages.
Stage 5: REM sleep
During REM, your brain consolidates the information you picked up that day, storing it in long-term memory. But there’s a catch: if REM doesn’t occur soon enough after learning new information, that information will be lost. So, if you’re burning the midnight oil, you probably won’t be able to retain the information.
How to Improve Sleep
Ready to take advantage of the full benefits of sleep? Here’s some simple tips to help you get a good night’s rest.
1. Create a consistent routine.
Your body thrives on a regular routine. Try to stick to the same sleep schedule during weekdays and weekends to train your body when it’s time to wind down and sleep.
2. Keep it cool.
Your body will sleep better in cooler temperatures. Set the thermostat at 65°F before going to bed. Consider taking a hot shower before bed. The sudden increase and drop in temperature could help signal to your body it’s time to sleep (and warm you up if 65 degrees is a bit too chilly.)
3. Cut off the caffeine.
We all love our AXIO® but your body needs time to get the caffeine out of your system before going to bed. If you’re sensitive, switch to decaf after about noon, so your body can wind down at bedtime.
4. Use your bed for sleep.
The bed should be your sleep sanctuary. Try not to watch Netflix, surf the internet, work, or eat in bed to teach your brain that it’s a sleep-only zone.
5. Don’t fight it.
If you’re tossing and turning, don’t force it. Get up and go into another room to do something relaxing until you feel tired. You’ll fall asleep faster if you’re not stressing.
6. Mind the light.
Your circadian rhythms help you feel sleepy or wake up in the morning. And they’re sensitive to light. Avoid bright lights and screens at night and get plenty of sun during the day to stay in sync.
7. Wind down.
Set aside the last hour of your evening to wind down. Avoid TV or doing work. Instead, try some light stretching or reading, have a conversation with someone, or take the hot shower recommended above. You’ll signal your body it’s time for sleep and fall asleep more easily.
Sleep is the secret for a healthy you
Sleeping is your body’s way to hit the reset button while you rest. Prioritize sleep to stay on top of your healthy habits and your wellness goals. When you set your routine to make sure you get enough ZZZ’s, your brain and your body will thank you.
‡Results may vary. Typical weight loss using this product in a 12–week weight management program is 1–2 pounds per week. This product should be used in conjunction with a healthy diet and regular exercise. Consult with a healthcare provider before starting any weight loss program.
