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You roll over and hit snooze for the second time. Last night, you were up later than you’d meant to be. Sound familiar? You’re not alone — at least 30% of US adults aren’t getting enough sleep on average.
Today, we’re sharing highlights from a riveting Wellness Talk at our Barcelona headquarters, featuring Dr. Nuria Roure, Somnology Specialist and member of the Spanish Sleep Society, and Dr. Antoni Esteve, Founder and Director of AdSalutem Sleep Institute.
Read on to discover how sleep affects your overall health, energy levels, and mood, plus enjoy expert tips for better rest.
Settle in for the night
We all sleep — some of us more, and some less. But did you know that on average you’ll spend about a third of your life asleep? Here’s the good news: those almost 30 years of sleep are an investment in every part of your life. They help you enjoy the things you love, tackle challenges with a clear head, and make the most of every waking moment.
Why do you need so much sleep? Because your body’s biological processes make it essential for living a full, vibrant life. It’s nature’s way of recharging your body and mind, fueling your energy levels, sharpening your focus, and keeping you feeling your best.
How much sleep do you need?
As you get older, the amount of sleep you need typically decreases. Infants and small children can sleep up to 17 hours a day, which is vital for growth. But as the years go by, 7 or 8 hours is enough. And that’s exactly the amount of sleep experts recommend for healthy adults.
It’s okay if you skimp on sleep every once in a while — it happens! But remember, prioritizing quality rest is crucial for your mind and body. And if you need a nap, 10 or 20 minutes should be enough to recharge your energy and still stay true to your chronotype (more on that later).
The effects of a lack of sleep
You probably know all the benefits of a good night’s sleep, but have you ever stopped to think about what your body goes through when you don’t get enough? A lack of sleep can weaken your immune system and dampen your body’s ability to fight against daily stressors. It’s also associated with an increased risk of certain conditions such as hypertension, obesity, diabetes, and even cardiovascular disease. Not only that, sleep deprivation can also lead to chronic fatigue and affect mental health.
Of course, a lack of sleep can also affect the body’s largest organ: your skin. Making late nights a habit can damage the skin’s protective barrier and weaken its response to UV radiation, pollution, and other external factors.
Learn more about sleep & skin
What happens while you sleep?
Think of sleeping like going down a ladder. First, you descend a step to light sleep, a few more steps to deep sleep, and continue down to REM sleep. Then you start again at the top. It’s a restful cycle that repeats itself all night long.
It’s not just the hours that count, but rather completing these sleep cycles over and over. And that’s just what needs to happen for quality rest.
The phases of sleep
Your body is used to working the night shift. While you’re getting your rest, it’s hard at work restoring tissues, strengthening muscles, and reinforcing your immune system. Each phase of sleep targets vital processes, working together for you to wake up reenergized.
Light sleep: Setting the stage for more restorative sleep to come, this initial phase helps the body drift into a state of deep relaxation. Brain activity slows down, but there are bursts of activity that help protect sleep from external disturbances. Heart rate and breathing also slow.
Deep sleep: This phase focuses on physical recovery. It supports your muscles, bolsters your immune system, and breathes new life into your cells, including those in your skin. You can think of it as your personal overnight maintenance crew.
REM sleep: The Rapid Eye Movement phase helps to repair your cognitive function. It sharpens concentration, ignites creativity, and improves problem-solving abilities. This phase also supports your emotional health, helping you process your feelings and solidify memories. So, you have REM sleep to thank for your good mood after a great night’s sleep.
Both physical and cognitive repair play major parts in how you experience each day. And together, they work hand in hand while you sleep to help you wake up feeling revitalized.
5 tips for more restful sleep
Remember, getting a good night’s sleep is not just a matter of the total hours but of quality and continuity. This combination is also known as sleep hygiene — and it’s an essential part of overall well-being.
Straight from the experts, discover five habits to improve your sleep hygiene. Because better habits can lead to better rest.
1. Understand your chronotype
Your chronotype is a natural predisposition towards a need for rest or spouts of energy depending on the time of day. It’s like a small internal clock that’s set a little differently for everyone.
Likely tied to genetics, this predisposition leads some people to be night owls or early birds. But the four main chronotype groups are actually named after a few other animals: lions, bears, wolves, and dolphins. Which one are you?
Lions: Making up about 15% of the general population, lions are typical “morning people”. They’re extremely productive in the AM but can run into issues when expected to work late or socialize at night.
Bears: Almost half of us can be considered bears. This chronotype tends to follow the sun’s schedule, waking up around 7 AM and going to bed at 10 or 11 PM. They can easily adjust to traditional office hours and most social schedules.
Wolves: These creative thinkers like to go to bed on the later side. Wolves make up about 15% of all chronotypes and tend to be most productive in the afternoon.
Dolphins: Both the smallest portion of chronotypes and the most sensitive sleepers, dolphins have trouble nailing down a schedule. They often have unpredictable sleep patterns and stay alert even while resting.
Your chronotype can serve as a guide for readjusting your routines. Try dedicating your most naturally active hours to work on more demanding tasks, while reserving rest periods for sleep and recovery.
2. Turn your room into a sanctuary
You’ll likely spend about a third of your life in your bedroom — you deserve to enjoy your space! Plus, making your room feel as peaceful as possible can help you sleep well.
→ Opt for warm, dim lighting. Do your best to avoid any natural or artificial light, like that emitted by an electronic device. An eye mask can be helpful if you can’t darken the whole room.
→ Try to minimize noise. Abrupt or changing noises can disrupt sleep and may cause fatigue, mood swings, and slower reaction times. Turn to earplugs or sound machines (within the recommended volume levels) if needed.
→ Keep your bedroom clean and tidy. Avoid adding to many devices that are unrelated to sleep, such as work desks, TVs, or computers. A space free of clutter can also help you feel more at ease.
→ Keep the temperature between 65 and 68°F. This is the ideal bedroom temperature, optimized for restful sleep. Bedding can also help you regulate this if you don’t have access to a thermostat.
→ A good mattress can help. A supportive mattress is neither too soft nor too firm. Opt for medium firmness if possible — the same goes for your pillow.
3. Take care of your diet
What you eat can affect the quality of your sleep, with a well-balanced diet including carbohydrates, protein, and fat most conducive to a good night’s rest. But how else can you hack your diet to optimize sleep? Try not to have sugary foods or coffee after 2 PM. Moreover, eat a light dinner and avoid alcohol for at least an hour before bed.
Changing your diet may help you get better rest. But did you know that how you sleep can also affect what you eat? Two important hormones regulate appetite: ghrelin and leptin. Ghrelin tells you when you’re full or starting to feel hungry, while leptin is known as the satiety hormone — telling you when to stop eating.
Both hormones follow a circadian rhythm. When your sleep is disrupted, this rhythm gets thrown off and you may tend to increase the amount you eat and choose higher-calorie foods. And studies show just one night is enough to feel the effects.
4. Try to stop scrolling
Where does your phone typically stay the night? If it’s in your bedroom with you, it might be time to consider a change. Your phone emits blue light that can send signals to your brain indicating that it’s daytime, keeping it alert and active. Your brain needs darkness at night to help synthesize the important sleep hormone melatonin.
The best way to relax? Unplug as much as you can! Your sleep preparations begin from the moment you wake up in the morning — your screen time during the day can influence how you spend the night. One tip? Try plugging your phone in to charge across the room (or even better, in another room) and use an analog alarm clock to wake up. Then settle in with a good book or turn on your favorite podcast with the sleep timer activated.
5. Do your best to destress
The last hours of the day should be just for you: a time to relax, slow down, and reflect on the day behind and ahead. Turn to a relaxing bath, a quick meditation, or a soothing skincare routine to help clear your head and dedicate time to yourself.
Remember, how you sleep affects how you experience the world. Work on your sleep hygiene habits to wake up feeling refreshed and ready to take on the day. Here’s to restful sleep, tonight, tomorrow, and always.
References
HR Colten, BM Altevogt (Eds.), Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem, National Academies Press, Washington, DC USA (2006).
J Krutmann. The skin aging exposome. Journal of Dermatological Science 85 2017 152-161.
Oyetakin-White, A. Suggs, B. Koo, MS Matsui, D. Yarosh, KD Cooper, ED Baron. Does poor sleep quality affect skin aging? Clin. Exp. Dermatol., 40 (1) (2015), pp. 17-22.
V. Kahan, ML Andersen, J. Tomimori, S. Tufik Can poor sleep affect skin integrity? Med. Hypothesis, 75 (6) (2010), pp. 535-537.
Healthy sleep: evidence and guidelines. Official document of the Spanish Sleep Society. Rev Neurol 2016; 63 (Suppl 2): S1-27.
Addor FAS. Beyond photoaging: additional factors involved in the skin aging process. Clin Cosmet Investig Dermatol. 2018; 11: 437–443. Published September 20, 2018. Doi: 10.2147/CCID.S177448.
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Editorial TeamOur namesake embodies the spirit of embracing life and all its wonder. As wellness journalists, we explore topics that invigorate the senses and keep curiosity alive. We believe that glowing skin is the result of a healthy body and mind. Weaving beauty with science, we aim to inspire you to live young at every age.
