Work and recovery are balanced. This is true whether on the course seeking lower scores or in life seeking happiness. Sleep is just as vital as healthy eating and movement for our body composition, health, lifespan, and athletic performance. Go forth and crush those sleep objectives!
We live in a culture that values overwork and under recovery. This applies to all professions, whether you work in an office, a hospital, or as an athlete. We are frequently taught, from an early age, that sleep comes second to labor and achievement. Survey data from over 49,000 middle-aged adults determined that poor sleep was most strongly associated with extended working hours.
Inadequate sleep is far more than a nuisance. Indeed, it has been designated as a global public health epidemic. Sleep deprivation has been related to major medical issues such as heart disease, respiratory distress, increased viral/bacterial infections, a variety of mental health problems, diabetes, and an increased risk of some types of cancer.
Let us look at what sleep deprivation is and how it can impact our bodies as well as our overall health and wellness.
WHAT EXACTLY IS SLEEP DEPRIVATION?
Sleep deprivation is described as failing to get adequate quality sleep to maintain normal physiologic processes. Sleep loss can be caused by a variety of factors, including but not limited to poor sleep hygiene (not getting enough sleep and having a bad nighttime routine), insomnia, sleep apnea, mood disorders, mental stress, and other medical conditions. Sleep deficiency affects between 50 and 70 million Americans.
Sleep requirements vary greatly with aging. Infants may require up to 20 hours of sleep per day, but this quantity falls throughout youth, peaking at 9 to 9.5 hours per night in adolescence. Adults require 7 to 9 hours of sleep per night, whereas older people (65 and older) require slightly less, about 7 to 8 hours.
It is crucial to note that the amount of time spent in each stage of sleep varies with age, with more time spent in light sleep becoming more typical in later adulthood, leading to an increase in waking episodes. Similarly, sleep needs are heavily influenced by physiologic and mental stress, with higher levels required for higher levels of daily stress.
THE HEALTH IMPLICATIONS OF SLEEP DEPRIVATION
We are continually tuning out health recommendations since they are typically viewed as time-consuming and contradict our "no pain, no gain" mentality. We're used to hearing nonstop advice from healthcare providers, coaches, and news outlets telling us to crush our workouts, get enough protein, eat a variety of fruits, vegetables, and whole grains, and take our vitamin D and Omega 3 fatty acids, but giving in to our sleep need fades into a hum of background noise.
Although sleep may be low on the priority list for many of us with high-stress jobs, demands of family life, and limited relaxation time, it is critical for optimal health and, more importantly, fitness gains and therefore performance in sports like golf.
SLEEP AND APPETITE MANAGEMENT
In a randomized research study of 17 sedentary people aged 18 to 64 in an inpatient hospital unit, participants were randomly assigned to either a regular sleep pattern or sleep deprivation, which was defined as only 67 percent of projected sleep demands. Caloric intake, energy expenditure, and ghrelin and leptin levels were all measured in all patients. The results were fantastic.
Patients in the sleep deprivation group ingested 559 calories per day more than their baseline caloric intake, while patients in the normal sleep group consumed 118 calories less than their baseline caloric consumption. Energy expenditure and hormone levels did not alter significantly. This short study shows how sleep deprivation might unintentionally increase calorie intake, which can lead to significant weight gain if sleep deprivation is prolonged.
SLEEP DEPRIVATION AND METABOLIC CHAOS
Cortisol, while important for an emergency stress response, can cause muscle loss and fat storage if increased persistently, and sleep deprivation is a major contributor to chronic cortisol elevation. Similarly, even brief durations of sleep loss can significantly reduce insulin sensitivity.
A randomized trial of 207 Chinese military to examine the impact of sleep loss on cortisol levels and mental health scores. One group was randomly assigned to sleep deprivation for 24 hours, while the control group slept normally.
Following the experiment, serum cortisol levels in the sleep deprivation group were significantly elevated. The experimental group also scored high on the Military Personnel Mental Disorder Prediction Scale, indicating poor mental health.
THE EFFECT OF A CALORIE DEFICIT IS REDUCED
Sleep is intimately related to skeletal muscle regeneration and proper hormone balance to assist weight loss in a calorie deficit. Sleep deprivation can result in higher adaptability to a caloric deficit, increased hunger, and less fat loss while on a diet.
An investigation into the effects of sleep deprivation in a group of overweight people attempting to lose weight by calorie restriction. The subjects were randomly assigned to one of two groups: normal sleep (8.5 hours) or sleep deprivation (5.5 hours) for two 14-day intervals throughout a three-month period. All participants were put on a diet that was 90% of their resting metabolic rates. Over the course of the study, the researchers measured total weight lost and skeletal muscle mass retained.
The outcomes were astounding. Participants in the sleep deprivation group lost 55% less weight and 60% greater muscle mass than the controls who slept normally. Sleep deprivation can greatly impede weight loss efforts.
PROBLEMS WITH THE CARDIOVASCULAR AND IMMUNE SYSTEMS
Sleep deprivation raises all stress markers in the body, including sympathetic nervous system activation. Similarly, even short bouts of sleep deprivation cause a widespread inflammatory response in the body. Sleep deprivation is linked to hypertension, dyslipidemia (high cholesterol), diabetes, and can increase the risk of a heart attack by up to 20%.
Furthermore, chronic sleep deprivation impairs immune system function and can increase the risk of viral infections, bacterial infections, and even cancer.
SERIOUS ATHLETIC PERFORMANCE Decline
The link between sleep deprivation and poor athletic performance is evident for many athletes. The more you sleep, the better you will perform. This is due to several factors. First, sleep is required for skeletal muscle and connective tissue healing following intense exercise sessions. As a result, sleep deprivation can dramatically decrease training-induced strength improvements. Furthermore, even short periods of sleep deprivation can impair performance in sports that require focus, coordination, and decision-making.
TIPS FOR ENHANCED SLEEP QUALITY AND QUANTITY
We frequently hear about oral and physical hygiene, but have you heard of sleep hygiene? Good sleep hygiene entails changing certain basic behavioral and environmental elements to improve sleep function.
• Tip #1: Establish a steady and predictable bedtime (yes, even on weekends). Normal sleep and wake hours are essential for the body to establish a normal circadian rhythm.
• Tip #2: Limit your intake of caffeine and/or stimulants after midday. Caffeine has a five-hour half-life. Starting a sleep ritual with very low levels of stimulants in the body is beneficial.
• Tip #3: For many of us, this is the most difficult rule to follow. In bed, avoid watching television or using electronic devices. This includes avoiding late-night texts and social media scrolls right before bed. Blue light from these devices can affect melatonin production (a hormone required to induce and maintain sleep).
• Tip #4: Keep your bedroom at a pleasant and comfortable temperature. While it may be pleasant to be very warm and snug, the human body is designed to sleep best at temperatures around 65 degrees Fahrenheit.
• Tip #5: Avoid alcohol and carbohydrate-rich foods within two hours before going to bed. While many evening drinkers believe that alcohol helps them sleep, the opposite is true. Alcohol tends to keep you up and alters your regular sleep patterns. Similarly, carbohydrate-rich evening snacks contribute to nighttime blood sugar spikes and crashes, preventing deep sleep.
• Tip #6: If all else fails, try investing in a gadget with a sleep coaching function that keeps statistics on your sleep performance, such as a Whoop. These gadgets can provide a wealth of information on sleep habits while also holding you accountable as you try to stick to a sleep routine.
