Why you should pay more attention to healthy sleep

Sleep is an essential component of our lives. Nevertheless, it is often neglected in our modern society. While many believe they are more productive with less sleep, research shows the opposite: healthy sleep is crucial for our health, our well-being, and our performance. The book "Why We Sleep" by Matthew Walker summarizes numerous scientific findings on the topic of sleep and shows just how essential it is for our lives. But why exactly do we sleep? What functions does sleep fulfill and how can we optimize it? In this article, we dive into the importance of sleep, how you can use it to your advantage, and how essential good sleep is for your progress in training.

The biological foundations of sleep and the individual sleep stages

Our sleep is controlled by two central mechanisms:

The circadian rhythm: Our internal clock regulates when we are tired and awake. This clock is influenced by light, especially daylight.

Sleep pressure from adenosine: The longer we are awake, the more adenosine accumulates in the brain, which increases our fatigue. During sleep, this molecule is broken down so that we wake up refreshed.

Furthermore, our body goes through different sleep stages, each of which has different functions.

• Light sleep: Transition between being awake and deep sleep
• Deep sleep (Non-REM): Especially important for physical regeneration and memory formation
• REM sleep (Rapid Eye Movement): Crucial for emotional processing and creative thinking

The most important reasons why we sleep

Physical regeneration: During deep sleep, our body repairs cells, strengthens the immune system, and promotes muscle growth. For athletes in particular, sufficient sleep is essential, as growth hormones are released that are indispensable for muscle building and recovery.

Memory and learning: Studies show that sleep plays a decisive role in the consolidation of information. During deep sleep, new memories are solidified, while REM sleep helps to link knowledge creatively.

Emotional processing: Sleep deprivation leads to emotional instability and an overactive amygdala, the fear center of our brain. People who are sleep-deprived are therefore often more irritable, stressed, and susceptible to anxiety disorders and depression.

Hormonal balance and metabolism: Sleep significantly influences our hormone balance.

With too little sleep:

• The hormone ghrelin, which increases hunger, rises.
• Leptin, which is responsible for the feeling of satiety, is reduced.
• The cortisol level increases, which can lead to stress and fat accumulation. This increases the risk of obesity and diabetes.

Strengthening the immune system: During sleep, our body produces immune cells and anti-inflammatory substances. Observations show that people with sleep deprivation are more susceptible to infections and recover more slowly from illnesses.

Sleep and athletic performance: Sleep plays a crucial role in physical performance. Especially for athletes, the recovery processes during deep sleep are essential.

• During deep sleep, growth hormones are released that promote muscle regeneration and muscle building.
• Sleep deprivation can reduce maximum strength, endurance, and reaction time by up to 30%.
• REM sleep supports motor learning and helps to refine movement patterns.
• A sleep deficit increases the cortisol level, which results in muscle breakdown and delayed recovery.
• Studies show that athletes who regularly sleep 7–9 hours have higher performance, lower injury rates, and faster recovery.

Anyone who trains regularly should take sleep just as seriously as nutrition and the training itself.

Why is sleep quality constantly declining

Despite the immense importance of sleep, many people nowadays sleep less than recommended. This has various reasons.

• Electronic devices: The blue light from screens suppresses the production of melatonin, our natural sleep hormone.
• High cognitive and emotional activation: Through the consumption of fast-cut and colorful short videos before sleeping, the brain is highly stimulated and does not find rest. In addition, one loses track of time through endless scrolling and goes to bed later.
• Irregular sleep times: Those who constantly go to bed at different times confuse their circadian rhythm.
• Caffeine and alcohol: Both substances significantly impair sleep quality.
• Stress and overload: Many people take their worries to bed, which makes falling asleep difficult.
• The myth of short sleep: Many believe they can get by with only 4–5 hours of sleep per night and still be productive. But the paradox is that sleep deprivation impairs our ability to self-assess. People with a chronic sleep deficit often feel "normal" and hugely underestimate their actual cognitive and physical deficits.

5 tips for better sleep hygiene and a better sleep rhythm

Maintain consistent sleep times: Go to bed and get up at the same time every day, even on weekends.

Avoid blue light: Do not use screens for an hour before going to sleep or wear blue-light blocking glasses.

Create an optimal sleep environment: A dark, cool, and quiet bedroom promotes better sleep.

Avoid caffeine and alcohol: Do not drink any more caffeine in the afternoon and reduce or abstain from alcohol.

Evening relaxation and rituals: Meditation, reading, or a warm bath help prepare the body for sleep.

Conclusion

Sleep is not a waste of time. It is one of the most important pillars for a healthy and productive life. Those who take sleep seriously and optimize it can not only improve their health but also increase their mental and physical performance. If you have neglected sleep until now, now is the best time to give it priority again.