Get Some Rest – Part 2
Written by Calvin Sun
(Originally Published March 17, 2010)
Yesterday’s post discussed the importance of getting good quality sleep as well as an adequate quantity of sleep. Today we’ll explore some of the damaging consequences that can result from sleep deprivation. Let’s start with metabolic derangement and move on from there:
Type 2 Diabetes
A study conducted at the University of Chicago found that suppression of slow-wave sleep, despite no change in total sleep time, resulted in marked decreases in insulin sensitivity. This is in turn can lead to reduced glucose tolerance and an increased risk for type II diabetes. Diabetes can lead to a variety of other health complications such as increased risk of myocardial infarction (heart attacks), high blood pressure, and stroke to name a few.
Obesity
In addition to diabetes, sleep deprivation has been found to be a risk factor for obesity. A study published in the journal Sleep found obesity to be correlated with inadequate sleep. Those who slept less had higher BMI values, probably because they were staying up late eating ice cream. In all seriousness, this does correlate with the previously mentioned study on diabetes, as the decrease in insulin sensitivity that results from sleep deprivation could contribute to unhealthy weight gain.
Impaired Moral Judgment
Another study published in Sleep found that sleep deprivation resulted in significantly longer response times for moral/personal dilemmas. Continuous wakefulness was noted as particularly debilitating when it came to decisions that required the integration of emotion and cognition. This is particularly interesting as many military service members are often deprived of sleep, especially those serving in combat zones.
Suppressed Immune System
Researchers at UCSD found that sleep deprivation resulted in decreased levels of Interleukin-6 (IL-6). IL-6 is a cytokine that stimulates an immune response to trauma such as burns and tissue damage (such as that from exercise). The study concluded that decreased IL-6 can compromise the integrity of the immune system.
Irritability/Cognitive Function
Several studies over the years have found that sleep deprivation is strongly correlated with irritability, anxiety, cognitive impairment, and memory loss.
So now the important part . . . how do you ensure that you will avoid these consequences and maximize your sleep quality and quantity? Here are a few suggestions for improving your sleep:
-Try to sleep before 10pm
-Avoid caffeine and other stimulants after 4pm
-Avoid using the computer, reading and watching TV in bed
-Avoid drinking too many fluids before bed
-Keep a consistent sleep schedule, even on weekends
Basically, not sleeping enough can make you sick, fat, amoral, and cranky. Or in other words, you won’t look good, feel good, or play good. Both quantity and quality of sleep are essential to proper rest and recovery. Most sources recommend between 7-9 hours of sleep a night. In addition to sleeping enough hours, many of our athletes have had success supplementing with ZMA. While the claims of increasing free testosterone are questionable, one consistent conclusion has been the increased quality of sleep experienced by users. This is purely anecdotal, but I think it might be worth a shot if you are sleeping enough every night and are on a regular schedule. Please keep in mind that this blog is not a substitute for professional medical advice and care. If you are concerned that you may have a sleep disorder, consult your doctor and not your coaches.