The Most Powerful Miracle Drug

What if I told you the most powerful, most miraculous drug that could help you with any endeavor or task, cognitive or physical capability, any and all things.

Would you want in?
What would you be willing to pay for it?
What if you didn’t have to buy this one, and it was free to everyone? For life... Sleep. The key component, above all else, is sleep.

Why Sleep is So Important

I know, I know. You’ll sleep when you’re dead. Sure we can go with that for a while, but if you don’t focus on quality sleep, your body will do what it must to keep going under fire.

Photo: Luis Villasmil // Unsplash

Say you have a stressful job, participate in rigorous physical activity, have a family or significant other, have a pet, any of these common parts about life. Add poor sleep on top of all that, where you don’t feel rested but rather irritable, slow and blunt. You can tackle life’s challenges with more effectiveness when you’re well rested and sharp. Your body and mind each need rest equally, so you need to let them charge until the batteries of full. You’ll have nights with more sleep than others, but the goal is to stay consistent most of the time.

Many chronic medical conditions are slow to come on, and thus harder to pin point a single variable to blame. Of course diet and exercise are monumental factors in maintaining an overall healthy lifestyle, but insufficient sleep is probably the #1 most underrated and most ignored variable. Insufficient sleep has been linked to things such as diabetes, obesity, cardiovascular

disease, weakened immune system, more susceptible to common colds(1). And the list goes on.

Overall Health Effects of Good and Bad Sleep

What is sleep? Sleep is your body’s chance to shut down, repair, and then be ready to wake up the next day. Repair doesn’t just refer to muscle tissue, but mentally. The mind also needs to shut down, not process, and rest just as much as the rest of us. Adults need quality sleep, but research has been done to show mental health issues correlated with insufficient sleep in teens ages ranging from 13-18 (2).

It seems that society is catching on more now than ever the importance of good mental health. This study showed that insufficient sleeping patterns drove increased risk of mood changes, anxiety, substance use, suicidal thoughts, and poor perception of mental and physical health.

If you’re someone who works out frequently, then you likely want to be able to perform consistently with improvement. Want to hit that PR? Get good sleep. Want to run your fastest mile? Get good sleep. Sleep drastically effects our capabilities in a physical fitness standpoint. I remember when I was younger and played basketball, my parents

never let me stay over night at a friend’s house the night before a game. Without fail, I would play worse if I did because kids will be kids and stay up late having fun. Imagine two athletes at the same caliber, everything exactly the same, one gets 7-8 hours of sleep and the other gets 5-6. 99% of the time, the well rested athlete will outperform the unrested athlete. Physical fitness goals are much more attainable when your body is well rested and repaired (3,4).

I wish we could actually just take some miracle pill that has no negative side effects. Since we can’t, let’s focus on ways to improve the next best option.

Tips for Improving Sleep Quality

So let’s start with the disclaimer that I am in no way perfect with these, as I get my fair share of nights where I’m up too late working. However, when I am more spot on with my sleeping habits, I wake up feeling like I’m done sleeping and ready for the day.

Remove screen time at least 30 minute prior to bed.

I know it’s so easy to fall asleep when we physically can’t scroll through Instagram or stay awake for our favorite show anymore. But when we have more screen time right before bed, our brains get activated and tricked into thinking it’s still day time, and time to remain alert.

Photo: The News House

I use blue light blocking glasses since I’m on screens quite a bit for my business(5). I have noticed that they help me feel less alert as the night progresses on, and want to try to protect my eyes as much as possible.

So invest in some blue light blocking glasses, try reading right before bed, and quit the screens at least 30 minutes prior to getting ready for bed.

Go to bed at the same time.

Sounds lame, but having a routine will better help your body adjust and start to prepare itself to rest. You’ll start to feel tired when you should feel tired, and you’ll wake up feeling refreshed rather than changing

your times on both ends constantly.

Don’t eat too close to bed time.

You don’t want to feel heavy with a big meal while trying to fall asleep. It’s just not comfortable and your body should be resting, not digesting food when you’re trying to go to sleep.

These are just a few tips to help get you started if you want to improve your sleep quality. You’ll find people that have extreme routines for morning and night, but start with the basics, and the things that will give you the biggest bang for your buck.

Sleep is the most powerful drug when we’re given it, and when we’re deprived of it. Give your body what it needs, and it will produce for you in return.

Focus on your sleep, it’s a big deal.

References

(1) “Sleep and Health.” Sleep and Health | Need Sleep, healthysleep.med.harvard.edu/need- sleep/whats-in-it-for-you/health.

(2) Zhang J;Paksarian D;Lamers F;Hickie IB;He J;Merikangas KR; “Sleep Patterns and Mental Health Correlates in US Adolescents.” The Journal of Pediatrics, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/27939122/.

(3) YH;, Chang SP;Chen. “Relationships between Sleep Quality, Physical Fitness and Body Mass Index in College Freshmen.” The Journal of Sports Medicine and Physical Fitness, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/25323481/.

(4) D;, Chennaoui M;Arnal PJ;Sauvet F;Léger. “Sleep and Exercise: a Reciprocal Issue?” Sleep Medicine Reviews, U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/ 25127157/.

(5) LE;, Lawrenson JG;Hull CC;Downie. “The Effect of Blue-Light Blocking Spectacle Lenses on Visual Performance, Macular Health and the Sleep-Wake Cycle: a Systematic Review of the Literature.” Ophthalmic & Physiological Optics : the Journal of the British College of Ophthalmic Opticians (Optometrists), U.S. National Library of Medicine, pubmed.ncbi.nlm.nih.gov/29044670/.