1. 8 hours a night. . . is that really necessary?
Yes! And sometimes, even more, is necessary! In fact, going without sleep for 24 hours has the same cognitive impairments as being legally drunk.
2. What does it feel like to get 8 hours of sleep?
Aside from just feeling well-rested, you may notice:
Better concentration + productivity
Better social + emotional intelligence
Better memory performance + problem-solving skills
Maximized athletic performance
3. How exactly does sleep work?
The retinas of your eyes process light and relay signals indicating whether it is day or night. With increased light, the body releases less melatonin, a hormone that helps regulate your sleep.
Melatonin levels peak at 3 am and are the lowest in the afternoon:
Circadian rhythms are the underlying mechanism directing the wakefulness, body temperature, metabolism, and release of hormones in the body. They are a 24-hour cycle driven by light and are the reason why you feel sleepy at night (dark) and naturally wake up in the morning (light).
4. Daytime Drowsiness?
Eating a big meal can make you feel drowsy due to increased blood flow to the small intestine which means that simultaneously there is decreased blood flow to the brain. This alludes to one of the internal biological mechanisms regulating sleep: homeostasis. Sleep-wake homeostasis controls the intensity of sleep and reminding your body to sleep at particular times. This process is the reason why you get sleepier as the day progresses and why you may sleep longer after being sleep deprived.
5. Team No Sleep
How is it that our brains get hit so hard by insufficient sleep? One reason is that the neurons in their brain lose their plasticity which means they are unable to form strong neural connections and memories. Inadequate sleep impairs the body from retrieving glucose, which is an energy source, from the bloodstream. This causes the brain's prefrontal cortex to suffer, making it hard to pay attention and easier to drift off.
6. How does caffeine affect sleep?
Aside from melatonin, adenosine is another important chemical playing a role in our sleep schedule. It slows down neural activity as the day goes on. When we fall asleep and rest, the adenosine molecules break down and the cycle restarts. Caffeine's chemical structure is similar to adenosine so it can bind to adenosine receptors in place of adenosine which ultimately leaves us feeling less sleepy. While drinking coffee may help us stay awake, it cannot serve as a substitute for sleep, so make sure you get your 8 hours!
So the next time you think about pulling an all-nighter, or just staying up past your bedtime, I recommend you reconsider. Try shutting off your phone or TV and listen to your body when it is telling you to go to sleep.
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