Better Sleep for Better Health

We've all been there: you're eyeing your yoga mat, but instead of a soothing evening session, you opt for just one more episode on Netflix, a maybe doom scrolling latest social media drama, and for the workaholics, another round of late-night emails. We have had students tell us they skipped yoga practice because they simply were too tired, yet the class they skipped likely would have had experiencing better sleep! The irony!

At Heart and Bones, an online yoga school, we don’t just stretch our bodies; we stretch our understanding of what truly rejuvenates us. Sure, catching up on your favourite series or scrolling through feeds might seem relaxing, but let’s face it—these habits often steal more from our sleep than they give back in relaxation.

This blog isn't just a nudge to get more sleep because it feels great, we're here to remind you why your brain, heart, and even your mood desperately needs better sleep. Sleep isn’t just a passive state; it's when your body goes into overdrive repairing itself, fighting off diseases, and even making sense of your day.

Maybe by the end of this blog we'll convince you to swap that late-night binge-watching for a calming Yin class to truly unwind.

the wide-ranging impact of sleep deprivation

Sleep isn't just a time to rest; it's when our bodies regulate hormones, manage metabolism, and repair cells. When we don't get enough sleep, it disrupts these processes and can lead to a host of health issues:

• Heart Health: Inadequate sleep has been linked to high blood pressure and heart disease. During sleep, blood pressure drops, giving our heart and blood vessels a rest. Missing sleep keeps blood pressure higher for a longer period.
• Weight and Metabolism: Sleep affects the way our bodies process glucose and can decrease insulin sensitivity, contributing to type 2 diabetes. It also affects hormones that control appetite, often leading to increased hunger and calorie intake.
• Immune Function: Our immune system relies on sleep to stay healthy. Ongoing sleep deficiency can change the way our immune cells work, making us more prone to infections.
• Brain Function: Sleep plays a critical role in cognitive processes. It helps prepare your brain to learn, remember, and make decisions. Sleep deprivation can impair these abilities, reducing alertness and concentration.
• Emotional and Psychological Health: Lack of sleep can make us more prone to stress, anxiety, and depression. Sleep helps regulate our emotions, and without enough of it, we may have exaggerated responses to minor irritations.

defining insufficient sleep

We all at some point are gong to feel tired, but what actually counts as ‘not enough sleep’? According to the International Classification of Sleep Disorders, insufficient sleep is defined as a consistently reduced sleep pattern lasting for at least three months. Individuals with insufficient sleep often experience daytime sleepiness, which can resolve if the total sleep time is extended. Unlike insomnia, which involves difficulty sleeping despite the opportunity to do so, insufficient sleep involves a lack of opportunity or time dedicated to sleep.

TL;DR

Insufficient sleep refers to not getting enough sleep to feel rested and function well during the day. It usually means sleeping fewer hours than the body needs to stay healthy and alert.

the emotional cost of sleep loss

A particularly interesting aspect of sleep's impact on health is its effect on our emotional and social interactions. In one of his studies, Dr. Dinges found that people who are sleep-deprived react to low-level stressors as intensely as well-rested people would to high-level stressors. He describes this phenomenon as becoming overly sensitive to minor annoyances—a common experience when we're short on sleep.

now what? try sleep hygiene, a science-backed route to better sleep

Now that we’ve uncovered the startling impacts of skimping on sleep, you might be wondering, “What can I do about it?” Enter sleep hygiene—a collection of practices and habits that can transform your nightly rest. Science supports these steps as ways to enhance both the quality and quantity of your sleep, ensuring you wake up refreshed and ready to conquer the day.

Here’s how you can start building a robust sleep hygiene routine tonight:

• Stick to a Sleep Schedule: Go to bed and wake up at the same time every day, yes, even on weekends.
• Create a Bedtime Ritual: Engage in calming activities before bed like reading a book or taking a warm bath to signal to your body it’s time to wind down.
• Optimize Your Environment: Keep your bedroom dark, cool, and quiet. Invest in blackout curtains, eye masks, or white noise machines if needed.
• Watch What and When You Eat: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep.
• Power Down the Screens: Turn off electronic devices at least an hour before bed to reduce blue light exposure, which can interfere with melatonin production.
• Get Active: Regular physical activity can help you fall asleep faster and enjoy deeper sleep—but try to finish any vigorous exercise a few hours before bedtime.