Sleep Is Your Superpower (A Case For Quantity And Quality)
Why sleep is the foundation of most, if not all the changes you want to achieve.
Hey friends!
Did you review your 2022 or make realistic resolutions for the current year? Perhaps 2023 is not feeling good to you yet, which is fine too.
REMINDER: You don’t need a new year or a holiday to make life changes. So, it's all good too.
If you are going to try only one thing this year, let it be sleep. It is the secret of champions.
NOTE: After publishing this essay, I came across “Sleep is Your Superpower”, a fantastic TED Talk that I recommend you watch by the sleep scientist Matt Walker.
Sleep Is Your Superpower
Don’t stop. Keep going. No pause, no rest. “You Can Sleep When You’re Dead”
I grew up on this shit; can you believe it? Maybe you did too. This toxic mindset guided me for nearly three decades. My closest friends, college buddies, and grad school roommates knew I wouldn’t let a minute go to waste unless I was sleeping; not because I actually wanted to, but because my mind and body would simply shut down along with the adrenaline that kept me awake and wired up. My grandma slept a few hours a day to sew, read, paint, or watch TV during the night, which made her happy. Guess what? I thought that was okay and over time my sleep patterns became unhealthy and counter-effective.
Sleep accounts for nearly one-third of the human lifespan. Unfortunately, most of us don’t value the benefits of sleeping at least 8 hours a day. If you follow the recommendations of sleep experts and scientists, one-third of your day must be devoted to sleep. There is a lot to deconstruct on the science, benefits, and neurological cycles of sleep, so I will limit this essay to make a case for the importance of sleep.
So, what exactly happens when you sleep?
During sleep, your mind and body are restored. Your brain and body slow down to engage in recovery processes fundamental to your long-term health. This promotes better physical and mental performance the following day and long-term. Lack of sleep short-circuits the necessary recovery and affects thinking, concentration, energy levels, and mood.
When falling asleep, thousands of neurons in the brain get to work and send signals to all your body. Your breathing and heart rate slow down, your cardiovascular and immune systems are optimized, and your metabolism is regulated.
Lebron James, one of the best athletes in the world, has publicly said that his secret to performing “at the highest level” is to sleep between 8 and 12 hours a day. Sleep has proven effective, with a track record of three NBA championship rings and four MVP awards. This February 2023, James, now 38 years old, is projected to break the all-time record of points made (38,397) established by former Laker Kareem Abdul-Jabbar in 1984.
Sleep is THE FOUNDATION of our mental and physical health. The quantity and quality of our sleep determine our performance in all endeavors.
Your body has hormones that need to be regulated by sleep. The body has an internal clock or circadian rhythm that plays an important role in regulating the production of numerous hormones, such as:
Melatonin, which facilitates going to sleep and achieving consistent quality rest.
Growth hormone, which supports bone and muscle development as well as metabolism
Cortisol, which is part of the body’s stress response system
Leptin and ghrelin, they help control appetite
Hormone levels fluctuate during different sleep stages, and the quality of sleep may also affect daytime hormone production.
According to Dr. Andrew Huberman, a neuroscientist and tenured professor of neurobiology and ophthalmology at Stanford School of Medicine, sleep is the best:
Nootropic (a substance that enhances cognition and memory and facilitates learning)
Stress-relief
Best trauma release
Best immune booster
Best hormone augmentation
Best emotional stabilizer
The above list is adapted from a tweet by Dr. Huberman, who has done a lot of research on sleep. If you want to dive deep into the science of sleep, he has several videos on his YouTube which are fascinating. He also has a short sleep tool kit, where he goes into specific dos and don’ts along with tools to optimize your sleep.
Freedom to sleep
I was shamed at home and by a few friends for sleeping late. Yet, I didn't sleep much, I just went to sleep really late because I found the night peaceful and quiet to engage in artistic and creative projects. For years, I wanted to be the early bird, but I just couldn't shut down and go to sleep early. There is a quote that reads: "Early to bed and early to rise makes a man healthy, wealthy, and wise." This quote was inspiring for many years, but it later became a heavy burden, because I couldn't go to bed early. The quote also implies that health, wealth, and wisdom are practically reserved for the early birds. I have learned that you are more likely to succeed in sleeping well if you go to sleep earlier in the night rather than making room for sleep past 8:00 am. After becoming a parent, I discovered that sleeping before 10 pm changed everything for my wife and me. Parenting is beautiful but extremely exhausting, both mentally and physically.
Sleep is the core foundation
Capitalism and high-level management applaud work at the cost of sleep. Remember silicon valley offices with beds and rooms? Even Elon Musk has set up rooms for his new Twitter vision. Sleep is the foundation of most, if not all the changes you want to achieve. Your mind and body need to recuperate so your gut can be healthy. Sleep restores your energy, and helps you become more creative, alert, and clear-headed. You will make better decisions and have better judgment. You will be nicer to yourself and to others. If you exercise, you will feel more power and if you are into weightlifting, you will see better muscle toning and resistance.
Sleep is an act of resistance
Rest and sleep are incredibly underrated. For 25 years, I have beaten my body and have not honored it properly. I got away with a few hours of sleep, but eventually, the mind and body took a toll. Now that I am a parent to a baby and a toddler, I have learned to sleep more than ever by going to bed early and taking naps. This change has resulted in increased clarity, creativity, and less stress. I can do more in less time when I am well-rested. My overall mood is better and I have better focus and retention.
I have become a huge sleep and naptime advocate. I’m convinced sleep is the secret to maximum efficiency and productivity. Sleep is THE tool.
Make sleep a priority this year. It is a life-changing habit. If you think you have sleeping problems, seek professional help. You don’t want to miss out on the restorative benefits that come from ordinary sleep.
It's naptime. See you later!
Thanks for reading. Hope you've enjoyed the issue this week. Please share if you think your friends will find value. If you got it from a friend, subscribe here.
Talk to me. Send me comments, links, ideas, and questions. Just hit reply to my email and I’ll get your message directly.
Your fellow human,
-Jorge Fusaro