Our bodies need high-quality sleep to perform at their best — but getting good sleep isn’t just about getting physical rest. It’s when our bodies perform functions to help sustain our physical and mental health and it allows our bodies and brains to recover and prepare for the next day.
In this episode, Jim LaValle, RPh, CCN, explains the critical role of sleep for health and longevity, the barriers to getting enough quality sleep, and practical strategies for sleep improvement.
This episode of Life Time Talks is part of our series on Performance and Longevity with MIORA.
Jim LaValle, RPh, CCN, is a clinical pharmacist, the cochair of the American Academy of Anti-Aging Medicine, the chair of the International Peptide Society, and the Chief Science Officer for Life Time.
In this episode, LaValle shares why sleep is crucial for health and longevity and how we can get improved rest:
- Sleep plays a critical role in enhancing performance and promoting longevity. Among its many roles, sleep serves as a vital reset mechanism for the body, aiding in repair and detoxification processes that are essential for health. It also plays a crucial role in maintaining cognitive function.
- Many people tend to compromise their sleep in favor of productivity, often at the expense of their health. There is a difference between reducing your sleep by choice (for example, to fit more into your day) and clinical insomnia in which an individual cannot get to sleep.
- Consequences of insufficient sleep can include cognitive decline, reduced sharpness, increased fatigue, neuroinflammation and reduced neurotransmitter pools, a disrupted immune system, and altered stress hormone responses. Sleep deprivation can also profoundly affect circadian rhythm and hormone production, which can contribute to health issues.
- The use of technology, screens, and exposure to blue light in the evenings can affect sleep quality.
- Insomnia, as described by LaValle, is a disorder of the HPA (Hypothalamic-Pituitary-Adrenal) axis, leading to a state of hyperarousal that disrupts sleep. Various stress and lifestyle factors, including overcommitment and anxiety, can contribute to the development of insomnia.
- Sleep apnea can be caused by various factors, including airway issues, excess weight, and central nervous system dysfunctions. The health effects of sleep apnea can be significant, and include increased heart rate and risk of heart attacks. It’s crucial to identify and address sleep apnea for overall health and to prevent long-term complications.
- Short naps can be beneficial for rejuvenation during the day, but naps too close to bedtime can negatively affect nighttime sleep and lead to further sleep disruptions.
- Maintaining a consistent sleep schedule (waking up and going to bed at the same time every day) is crucial for optimal sleep quality. Sleep hygiene habits are also important and start earlier than in the evening, with helpful steps to consider including the following:
- Morning sunshine is a key factor in supporting a healthy circadian rhythm.
- Stress management techniques, such as box breathing, can be helpful to perform throughout the day.
- Create a bedroom environment that’s conducive to sleep, such as one that’s dark, cool, and free of electronics. Other calming strategies, such as diffusing lavender oil, can also be considered.
- Supplements that can support sleep include magnesium (for relaxation); valerian root, passionflower, and other herbs (for their calming effects); and melatonin (for its ability signal that it’s time to wind down and get to sleep).