Sleep can sometimes be elusive. We’ve all been there, right? You hit that certain hour of the evening, do your nightly routine and curl up comfortably on your bed of choice (mine happens to be a memory foam mattress I bought a few years ago at Jysk! It’s absolute heaven!). As you close your eyes, slow your breathing and attempt to slip into the land of nod, nothing happens. You lie there with your eyes open, staring at the ceiling, unable to fall asleep. Brutal. But here’s the bad news: whether you can achieve it or not, sleep is necessary!
According to Dr. Eric J. Olson from the Mayo Clinic, the average adult requires 7 to 9 hours of sleep every night. There are varying factors to how much sleep one requires, including the quality of sleep you get, sleep deprivation and change of sleep patterns due to things like aging and pregnancy. (https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898)
If you’re sleep deprived, the amount of sleep you’ll need to get the following night will likely be increased. However, it is important to acknowledge that most health professionals agree that sleep is not a cumulative function. This means that you can’t get three hours of sleep the first night, followed by thirteen hours of sleep the second night, and expect to have the same results. So it is important (shift work notwithstanding) to set aside that required 7 to 9 hours every night. I’m sure we’ve all met that person who claims to be able to function after only a few hours of sleep, but their performance will be invariably affected even if they don’t realize it. WebMD has a good article that outlines some of the dangers and effects of sleep deprivation and “sleep debt”, which can be read at https://www.webmd.com/sleep-disorders/guide/sleep-requirements#1
Regular naps can be beneficial, if your lifestyle and schedule permit them (I’ve covered this in a previous blog) but they shouldn’t “replace” nor can be counted as, part of your night’s sleep. Neither should meditation! Despite how restful a proper meditation session can feel, it doesn’t replace the rejuvenative properties of a full night’s sleep.
Now, we get to the part about how sleep plays an important role in fitness and martial arts. Sleep and exercise go hand in hand. I’m sure that those of you who have ever had a wicked burn of a workout will acknowledge that once the day’s end hits, we crash like a pile of bricks for the night. This is because the physical exertion causes the body to need rest. Makes sense, right? The reality is that you actually tear and destroy muscle tissue during your workouts. (Trust me, ask you doctor next time you speak with them!) Your body’s muscle tissue and essential systems regenerate during your sleep cycle, which is why some professional and hardcore athletes require closer to ten hours of sleep every night. This regeneration causes your muscle tissue to heal and repair itself to be stronger than before. This is why a proper sleep regiment can allow you to be more energized and stronger in the long haul.
Bear in mind that napping, coffee and energy drinks don’t serve as adequate substitutes for proper sleep and will only help to alleviate the grogginess in the SHORT term. becoming dependant on these things can have negative effects in the LONG term. This coming from the guy who starts every morning with an energy drink… I can totally quit if I want to! Who am I kidding; my blood is 90% caffeine.
In all seriousness, the last aspect of sleep I’ll cover is Diabetes. As any of my Diabetic readers can attest to, EVERYTHING affects blood sugar levels. Our eating habits, fitness habits, work habits and sleep habits all play a role on how blood sugar levels are controlled and maintained. So as you can imagine, lack of sleep can certainly contribute to uncontrolled blood sugars.
So no matter what your lifestyle, fitness routines or work habits are, remember to set aside time for a good 8 hours of sleep! Your body will thank you.