At least 7 hours of sleep is the single most effective thing we can do to maintain a good mental and physical health
If we all slept enough? …our healthcare burden would plummet, we would have better mental health and fewer suicides… our business would be more productive, global economies would be healthier, our roads would be safer and our children would be smarter (they would develop their brains more completely in childhood). We would lower our lifetime risks of common mortality issues, we would have happier relationships and healthier marriages physically and psychologically.
(…) sleep is the very best health insurance policy you could ever wish for- and for the most part, it is democratically and freely available universal healthcare plan; one that is rather painless yet extraordinarily effective.
Source : Interview of Matthew P. Walker by Vikas Shah MBE on thoughteconomics.com
Early risers have a 12 -- 27 percent lower risk of being depressed than intermediate types.
That is the result of a June 2018 study carried on 32 000 middle-to older-aged women female nurses. The research shows depression risk is not only driven only by environmental (e.g. light exposure) and lifestyle factors (e.g. work schedules) as we might think; but also by the chronotype – the propensity for the individual to sleep at a particular time during a 24-hour period.
Research founds that late chronotypes are less likely to be married, more likely to live alone and be smokers, and more likely to have erratic sleep patterns.
Are night owls doomed to be depressed? Not as long as they get enough sleep, exercise, spend time outdoors, dim the lights at night, and try to get as much light by day as possible.
Still, 4 years of study and 2,581 cases of incident depression show that early chronotypes have lower risk of depression.
Go to bed early and feel better.
Source : Prospective study of chronotype and incident depression among middle- and older-aged women in the Nurses’ Health Study II, Céline Vetter, Journal of Psychiatric Research, August 2018 ...
Perhaps you have also noticed a desire to eat more when you’re tired? This is no coincidence. Too little sleep swells concentrations of a hormone that makes you feel hungry while suppressing a companion hormone that otherwise signals food satisfaction. Despite being full, you still want to eat more. It’s a proven recipe for weight gain in sleep-deficient adults and children alike. Worse, should you attempt to diet but don’t get enough sleep while doing so, it is futile, since most of the weight you lose will come from lean body mass, not fat.
Under-slept employees are not, therefore, going to drive your business forward with productive innovation. Like a group of people riding stationary exercise bikes, everyone looks like they are pedaling, but the scenery never changes. The irony that employees miss is that when you are not getting enough sleep, you work less productively and thus need to work longer to accomplish a goal. This means you often must work longer and later into the evening, arrive home later, go to bed later, and need to wake up earlier, creating a negative feedback loop. Why try to boil a pot of water on medium heat when you could do so in half the time on high? People often tell me that they do not have enough time to sleep because they have so much work to do. Without wanting to be combative in any way whatsoever, I respond by informing them that perhaps the reason they still have so much to do at the end of the day is precisely because they do not get enough sleep at night.