More Sleep Could Radically Improve Your Life

Could more sleep radically improve your life? Two of our favourite blogs, the New York Times Smarter Living and Mr Porter's Weekly Journal, think it could.

A little more shut-eye can improve memory, overall cognitive performance, ability to learn new information, receptivity to facial cues, mood, ability to handle problems, metabolism, risk for heart disease and immune system, according to the New York Times.

For Mr Porter, a good night's sleep is essential to ensure "we look, feel and perform at our very best."

Yet in Britain, almost three-quarters of us sleep less than seven hours a night, and the number of us getting less than five hours of shut-eye has risen sharply since 2013, according to the Sleep Council's Great British Bedtime Report.

So widespread are the health risks associated with sleep deprivation that the Centers for Disease Control and Prevention (CDC), the leading public health institute in the United States, has declared it a public health epidemic.  

It's no surprise, then, that lifestyle blogs and health gurus are starting to focus on sleep, albeit belatedly.

Sleep is crucial for athletic development.

Diet and exercise have long been the twin pillars of the health and wellness industry, a 23 billion pound business in the UK alone. From Bikram yoga or wheatgrass shots to CrossFit or the Paleo diet, it's an industry with a "go-hard-or-go-home" attitude (and many ways to part you from your cash).

However, without enough sleep, those hours in the gym or carefully counted macros won't yield the desired results. Sleep is crucial for athletic development and reducing the risk of injury, while weight loss is more likely to come from lean body mass – muscle, not fat – in those who are sleep-deprived.

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The foundation of a healthy lifestyle.

In his best-selling book Why We Sleep, British neuroscientist and psychologist Matthew Walker argues that sleep isn't just the third pillar of a healthy lifestyle – it's the foundation on which all else rests. And it's the one that is least understood.

"The real evidence that makes clear all of the dangers that befall individuals and societies when sleep becomes short has not been telegraphed to the public. It is the most glaring omission in the contemporary health conversation," Walker writes.

A self-styled Sleep Ambassador, he knows a thing or two about sleep: he's spent 20 years researching it. He is a professor of neuroscience and psychology at the University of California, Berkeley, and was previously a professor of psychiatry at Harvard Medical School. Additionally, he founded and directs the Centre for Human Sleep Science.

So, it's more than just pop science: better sleep can genuinely change your life. 

People Also Asked

How can sleep improve your life?

Quality sleep can dramatically enhance your life by boosting cognitive function, improving emotional regulation, and supporting physical health. It aids in memory consolidation, enhances creativity, and supports a stronger immune system. Consistent, restful sleep can lead to increased productivity, better stress management, and an overall improved quality of life.

Is 4 hours of sleep okay for one night?

While four hours of sleep for one night isn't ideal, it's manageable occasionally. However, regularly sleeping this little can have serious health consequences. Short-term effects include decreased alertness, impaired cognitive function, and mood disturbances. It's crucial to prioritise catching up on sleep as soon as possible to avoid cumulative sleep debt.

How has getting more sleep changed my life?

Increasing sleep duration can lead to transformative life changes. Many report enhanced mental clarity, improved emotional stability, and increased physical vitality. Better sleep often results in more productive workdays, stronger personal relationships, and a greater sense of overall well-being. It can also contribute to better weight management and reduced risk of chronic diseases.

Is 7 hours of sleep enough?

For most adults, seven hours of sleep is generally considered a sufficient amount. However, individual needs may vary, with some requiring slightly more or less. The quality of sleep is just as important as the quantity. If you consistently wake up feeling refreshed and energised after seven hours, it's likely an adequate amount for your body.

What are the five benefits of sleep?

Five key benefits of sleep include improved cognitive function, enhanced emotional well-being, a stronger immune system, better physical recovery, and weight management. Quality sleep boosts memory and learning, regulates mood, helps fight off infections, aids in muscle repair and growth, and plays a crucial role in maintaining a healthy metabolism.

Does sleep increase lifespan?

Research suggests that adequate sleep can indeed contribute to a longer lifespan. Consistent, high-quality sleep is associated with a reduced risk of cardiovascular diseases, diabetes, and certain types of cancer. It also supports mental health and cognitive function as we age. While sleep alone isn't a guarantee of longevity, it's a crucial factor in overall health and well-being.

Can I survive on 5 hours of sleep?

While you can survive on five hours of sleep, it's not recommended for long-term health. Consistently sleeping this little can lead to chronic sleep deprivation, affecting cognitive function, emotional well-being, and physical health. Some individuals may function on less sleep due to genetic factors, but for most, aiming for 7-9 hours is crucial for optimal health and performance.

How to sleep faster?

To fall asleep faster, establish a consistent bedtime routine and create a sleep-conducive environment—practice relaxation techniques like deep breathing or progressive muscle relaxation. Avoid screens before bedtime, keep your bedroom cool and dark, and consider using white noise or calming scents, such as lavender. Regular exercise and avoiding caffeine in the evening can also help.

What is the minimum amount of sleep?

The absolute minimum amount of sleep required varies by individual, but most adults need at least six hours of sleep per night to function adequately. However, consistently getting only the minimum can lead to chronic sleep deprivation. For optimal health and performance, aim for 7-9 hours of quality sleep per night. Children and teenagers typically require more sleep than adults.

Why is sleeping suddenly more important?

A sudden increase in sleep needs could be due to various factors. It might indicate your body is fighting off an infection or recovering from physical or mental stress. Changes in diet, exercise routines, or medication can also affect sleep patterns. If the change is drastic or persistent, it's worth consulting a healthcare professional to rule out underlying health issues.

Does sleep improve mood?

Yes, sleep has a significant impact on mood and emotional regulation. Adequate sleep helps balance neurotransmitters in the brain, leading to better emotional stability and resilience. It enhances our ability to cope with stress and reduces the likelihood of mood disorders like anxiety and depression. Consistent, quality sleep is crucial for maintaining a positive outlook and emotional well-being.

What is the best sleep schedule?

The ideal sleep schedule aligns with your natural circadian rhythm, enabling consistent and restful sleep. For most adults, this means sleeping between 10 pm and 7 am. However, the key is consistency – aim to go to bed and wake up at the same time every day, even on weekends. This regularity helps optimise your body's internal clock for better sleep quality.

What is the perfect sleep time?

The perfect sleep time varies by individual, but most adults require between 7 and 9 hours of sleep per night. The exact amount depends on factors like age, lifestyle, and genetics. The key is to wake up feeling refreshed and energised. Experiment with different sleep durations and pay attention to how you feel during the day to determine your optimal sleep time.

Why do I love sleeping so much?

A strong affinity for sleep can stem from various factors. It might indicate that you're not getting enough quality sleep and your body is craving more. Sleep is also a natural stress reliever and mood enhancer, allowing you to associate it with positive feelings. Some people find great pleasure in the relaxation and dream experiences that sleep provides.

Does the brain need sleep?

The brain critically needs sleep for proper functioning. During sleep, the brain consolidates memories, processes information, and clears out toxins. Sleep deprivation can impair cognitive functions like attention, decision-making, and creativity. Adequate sleep is essential for maintaining brain plasticity, supporting learning, and preserving long-term brain health.

Why is sleeping so nice?

Sleeping feels nice because it's a vital restorative process for both body and mind. During sleep, your body releases hormones that promote healing and growth. The brain processes emotions and consolidates memories, often resulting in an improved mood upon waking. The physical relaxation and temporary escape from daily stressors also contribute to the pleasant feeling associated with sleep.

Can we take sleeping pills?

While sleeping pills can be helpful for short-term sleep issues, they should be used cautiously and under medical supervision. Many sleeping pills can be habit-forming and may have side effects. They're typically recommended for temporary use in specific situations, such as jet lag or acute stress. For long-term sleep problems, it's better to address underlying causes and improve sleep hygiene.

How to increase sleep quality?

To improve sleep quality, focus on creating a sleep-conducive environment and maintaining good sleep hygiene practices. Keep your bedroom dark, quiet, and calm. Establish a consistent bedtime routine and stick to a regular sleep schedule. Limit exposure to blue light before bed, avoid caffeine and heavy meals in the evening, and engage in regular physical activity during the day.

Is oversleeping bad?

While getting enough sleep is crucial, oversleeping can have adverse effects. Regularly sleeping more than 9 hours per night as an adult can be associated with various health issues, including increased risk of obesity, diabetes, and cardiovascular problems. Oversleeping might also indicate underlying health conditions or depression. If you consistently need excessive sleep, consult a healthcare professional.

Does sleep slow ageing?

Quality sleep can indeed slow down the ageing process. During sleep, your body repairs cellular damage, produces collagen for skin elasticity, and releases growth hormone for tissue regeneration. Adequate sleep helps maintain cognitive function, reduces inflammation, and supports a healthy immune system – all factors that contribute to slowing the ageing process both internally and externally.