Sleep

Sleep is an absolute requirement for health. Every system in the body relies on sleep to carry out essential functions. The body digests food, synthesizes protein, fights infections and heals wounds. The brain consolidates memories, improves motor skills, and dreams!

Getting enough sleep is absolutely crucial, but how much is enough? The answer is that it varies from person to person, but seven hours is the general recommendation for adults. Sleep is considered adequate when there is no sleepiness or dysfunction during the daytime. The best option is to track your nightly sleep and make notes on how you feel! This will allow you to find the optimal amount of sleep for yourself. (Check out this article on sleep tracking apps)

In addition to getting enough sleep, it is also important to get sleep in sync with one's circadian rhythm. Without going into too much detail, the circadian rhythm is a 24-hour oscillation of different processes in the body. In order to get the most out of sleep, an individual's biggest sleep session must occur around the same time every day, and it must be at night. Sleeping consistently will help keep your body functioning at 100%.

Not sleeping enough, or going into sleep debt, is associated with a large decline in many aspects of bodily functions. Sleep debt negatively affects the immune system, as well as tissue recovery. Additionally sleep debt results in diminished high-level cognitive functioning. Functions such as working memory, logic and practical reasoning all require more work from the brain in a sleep-deprived state. One way or another, all brain functions are linked to sleep. To keep your brain in tip-top shape getting enough sleep is crucial.

To summarize: adults need sleep 7+ hours at a consistent time every day for optimal health.