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Shocking facts about Sleep (deprivation)

We all know sleep is important for our health. Still, sleep is often the first thing we cut if we need to make more space in our lives. Ironically, cutting back on sleep takes a toll on productivity, creativity, concentration, communication skills and basically whatever  makes us function as  human.
So for whatever reason you’re cutting sleep, you’re doing it worse.
Here’s a couple of notes I took of the video “Why Sleep is critical for the Body and Brain”. It’s a great video and a great channel to subscribe to. Check the quick facts here but be sure to watch the full video when you have time.
– Less sleep decreases the ability to consider alternative solutions to problems.  Our prefrontal cortex is responsible for planning, decision making, reasoning and problem solving and is significantly impaired with less sleep.
– Slow wave sleep and REM sleep is needed to take information from short term memory to long term memory.
– When you dream the brain is seeing how unrelated pieces of information fit together and simulating scenarios you need to be prepared for. Sometimes this can lead to insights you would otherwise never have (Paul Mcartney came up with the melody for “yesterday” in a dream)
– The Amygdala processes emotional information and is more active when you’re sleep deprived. The less sleep, the more likely you overreact to things.
– Only 5% of the population functions well on less than 6 hours of sleep. And even if you think you’re functioning well on your amount of sleep, would you know? Activity in prefrontal cortex goes down when sleep deprived, and that is the only part of the brain that has the power of self assessment. To “think” about how it’s functioning. so would you know if you didn’t get enough sleep?
– Sleep is also essential for tissue repair, balancing of hormones and maintenance of metabolic pathways.
– It’s also important for weight-loss: participants on a calorie restricted diet that could only sleep for 5 hours lost 55% less body fat compared to 8 hour sleepers on the same diet.
They also lost  60% more fat-free mass (muscle)
– Hormone levels are impaired with sleep decrease:
Higher Grehlin levels (causes fat retention and hunger) 15% higher
Leptin (making you feel saturated) was significantly less
Melatonin was less (anti -aging, anti cancerous)
Increased of cortisol (increases the worst fat, visceral fat)
HGH was less (cognitive function, muscle mass, tissue repair)
– 10pm to 2am seems like the most bang-for-your-buck sleep (the most growth hormone)
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