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Why Should We Avoid Sleep Deprivation (Evidence-Based Routines)?

By Alexander Arnaudov Last Updated March 5, 2024

Тhe lack of sleep will lead to an increased development of a toxic protein in the brain that is called beta amyloid. That is associated with Alzhaimer’s disease because it occurs during deep sleep at night when a sewage system within the brain actually kicks in to high gear and starts to wash away this toxic protein. So if you are not getting enough sleep, more of that alzhaimer’s related proteins will build up.

One out of every three individuals experiences inadequate sleep, often attributed to factors such as stress, excessive screen time, and bringing work home. Yet, the consequences of chronic sleep deprivation extend beyond mere irritability and difficulty concentrating.

Consistent poor sleep patterns elevate the risk of significant medical ailments, including obesity, cardiovascular issues, and diabetes, ultimately diminishing life expectancy. It is evident now more than ever that prioritizing quality sleep is imperative for fostering longevity and overall well-being.

According to a recent study, adults should sleep 7 or more hours per night on a regular basis to promote optimal health.

Because sleeping less than 7 hours per night is associated with adverse health outcomes, including weight gain, obesity, diabetes, hypertension, strokes, etc. It can even increase the risk of death. So the first thing I recommend is that you stick with building sleep rhythm

Build Sleep Rhythm

Set a regular time for going to sleep and waking up. So, for example, I usually go to sleep at around 11:20 pm. and get up at 7:00 am. Remember that the more consistent your rhythm is, the easier it’s going to be to fall asleep and wake up. All of that is because of the homeostatic sleep drive, which determines when we feel tired and, on the flip side, when we feel awake. Powered by the chemical adenosin.

Adenosin is one of those chemicals that makes you feel an intense need for sleep. From the moment we wake up and roll out of bed, adenosin starts to build up gradually in our body. When we get a slumber, that drives our adenosine levels down again, and we wake up well-rested.

Practical things that can make your build this rhythm

Set a physical alarm (Not a smartphone alarm) that can be snoozed or turned off by Siri.
Don’t let the weekends be your prerequisite to messing up your hobbies with prolonged lie-ins.
Listen to your body.

Morning exercise

Exercise does release endorphins, which make us happy or more awake. If you can’t actually do some proper exercise in the morning, then according to Andrew Huberman, there is evidence that our body starts to develop this anticipatory circuit.

That adds to that morning spike of energy that we want. and it sets us up for healthy sleepiness in the evening, because our body is going to be tired. It’s going to need sleep to recover from that training.

So are 5 or 6 hours of sleep per night enough?

It really depends on the person’s context, which can change across the course of the year depending on life circumstances.

Insomnia manifests as excessive daytime drowsiness stemming from inadequate nocturnal sleep. Consequently, if one does not experience daytime sleepiness and maintains reasonable energy levels throughout the day, occasional short naps lasting between 10 and 30 minutes may suffice.

While some individuals find solace in napping, others prefer to abstain from it, a personal preference that does not significantly impact overall well-being. Therefore, if one feels generally energetic and focused enough to fulfill daily obligations, the fixation on achieving a rigid five- to six-hour sleep duration should be reconsidered.

The notion that failing to attain the recommended seven to eight hours of sleep per night inevitably leads to severe consequences such as dementia is not universally applicable, as each individual’s sleep needs differ.

Matt Walker, author of “Why We Sleep,” introduces the concept of QQRT—Quality, Quantity, Regularity, and Timing—as crucial considerations for assessing sleep health. When evaluating sleep, it is imperative to assess not only the duration but also the consistency and timing of sleep patterns. Optimal sleep encompasses both the quantity and quality of sleep, with disruptions such as frequent awakenings indicative of underlying issues. Furthermore, the timing of sleep within the 24-hour cycle plays a pivotal role, with individuals exhibiting varying responses to bedtime alterations.

Thus, adherence to a consistent sleep schedule tailored to individual chronotypes—whether early birds or night owls—is essential for promoting restorative sleep. In addition to evaluating sleep objectively through tools like sleep trackers, such as oura ring subjective experiences and feelings upon waking serve as valuable indicators of sleep quality. While sleep trackers offer insights, reliance solely on numerical sleep scores may not accurately reflect one’s perceived sleep quality.

Therefore, it is advisable to juxtapose objective data with subjective experiences to form a comprehensive understanding of sleep patterns. Implementing a non-sleep deep rest (NSDR) protocol upon waking or at convenient intervals throughout the day can aid in recuperating lost sleep and enhancing sleep efficiency.

Incorporating NSDR sessions lasting between 10 and 30 minutes facilitates deeper restfulness and bolsters the ability to maintain prolonged periods of undisturbed sleep. Unless you experience profound daytime fatigue, complex interventions for sleep management are generally unnecessary. By prioritizing sleep quality, consistency, and timing, individuals can optimize their sleep patterns and foster overall well-being.

Start with Sunlight

When we wake up each day, exposing ourselves to the morning sun plays a pivotal role in regulating our internal sleep-wake cycle, known as the circadian rhythm.

Within our bodies lies a complex network governed by the circadian rhythm, a sort of internal clock orchestrated by the suprachiasmatic nucleus in our brain. This rhythm follows a wave-like pattern, with peaks of alertness during the day driven by hormones like cortisol and epinephrine, and troughs at night induced by melatonin, signaling it’s time to sleep.

Morning sunlight acts as a key cue for our circadian clock, signaling the release of cortisol and epinephrine to kickstart our day. Even if the sun isn’t fully up yet, being exposed to daylight within a few hours of waking can jumpstart this process. Personally, I integrate morning sunlight exposure into my routine by starting with hydration and medication, followed by a refreshing shower. Then, I take a leisurely walk to my local coffee shop, relishing the benefits of both sunlight exposure and delayed caffeine consumption.

It’s important to note that while any bright light can influence our wakefulness, sunlight reigns supreme due to its quality and intensity, especially when it’s at a low solar angle. On clear days, spending just 10 minutes outside shortly after waking can sufficiently synchronize our circadian rhythm. Cloudy days may require a bit more time, while overcast conditions might necessitate up to an hour. However, the key is not to get bogged down by perfection. Any amount of morning sunlight contributes positively to our circadian rhythm and overall sleep quality.

Furthermore, morning sunlight sets in motion a cascading effect on our circadian clock, prompting the release of melatonin approximately 12 to 14 hours later. This hormone signals the onset of sleep, meaning that the earlier we expose ourselves to morning sunlight, the sooner we’ll feel sleepy in the evening. For instance, if I rise at 7 a.m. and bask in the morning sun for 10 minutes, I can expect to start feeling drowsy between 7 p.m. and 9 p.m. Conversely, waking up later would shift the onset of sleepiness accordingly.

Caffeine Control

Remember what we said about adesonine earlier in the blog? It’s the chemical that makes us hungry for sleep. What caffeine actually does is act like an andenosine antagonist, blocking andenosine receptors in our brain to stop the adenosine sleep signal from being processed.

So the caffeine keeps us alert and awake initially, but when it wears off, we get caffeine crash as the blocked adenosine rushes through our receptors again, making us feel really tired.

To get better quality sleep, try to avoid any late consumption of caffeine, usually after 3p.m.

To stop caffeine interfering with our sleep, we should avoid it 8-10 hours before our normal bedtime.

Keep your Cool

Firstly, when I have control over the thermostat, such as in a hotel room, I prefer to set it to a cooler temperature. While some suggest 19 degrees Celsius as the ideal, I find that even cooler temperatures of around 16 to 17 degrees Celsius suit me best. In environments where air conditioning isn’t available, like my home, I resort to opening windows for ventilation on warmer nights and utilizing a fan for additional cooling. The gentle hum of the fan serves as soothing white noise, aiding in my ability to drift off to sleep.

As an added measure, I’ve invested in Sleep mattress, equipped with a liquid cooling system. While this may seem extravagant, it’s a luxury I enjoy for its ability to maintain a consistently cool sleeping surface. However, I recognize that such amenities are not essential for achieving optimal sleep temperature. Simply opening a window or using an inexpensive fan can effectively cool the body to the desired temperature.

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Some individuals find that taking a hot bath or shower before bed helps to lower internal body temperature, facilitating the transition into sleep. While these methods may not be part of my nightly routine, they can be beneficial for those seeking additional means of cooling down before bedtime.

Incorporating these science-backed strategies into your nightly routine can pave the way for better sleep quality:

Maintain a consistent bedtime and wake-up time to ensure sufficient sleep duration.
Expose yourself to sunlight shortly after waking and consider incorporating exercise into your morning routine.
Delay caffeine consumption by about an hour after waking, and avoid caffeine intake after mid-afternoon.
Take a brief walk to soak in evening sunlight just before sunset.
Dim household lights a few hours before bedtime and minimize exposure to bright screens.
Manage energy spikes before bedtime to promote relaxation.
Keep your bedroom cool to facilitate easy sleep onset.

While striving to adhere to these guidelines daily, I acknowledge that flexibility is key. I aim to incorporate these practices into my routine whenever possible but allow myself leeway for occasional deviations, whether it’s sleeping in or indulging in an early morning cup of coffee. It’s essential to prioritize consistency without succumbing to undue pressure or guilt over occasional lapses in adherence to sleep hygiene practices.