(Sleep) Protecting and Improving the Mental and Physical Health of Students and Young Professionals

My name is Boban Zlatkovic, and I'm the founder of Vibrante, a multi-service company. Some of you already know that I'm truly passionate about mental health and well-being, particularly when it concerns students and young professionals. Over the past two decades, I have dedicated nearly every free moment of my life to expanding my knowledge on this subject. In my pursuit, I even became a certified personal trainer and nutritionist to gain deeper insights into certain issues.

My belief is that reinforcing our mental and physical health involves looking back at our evolutionary roots. As human beings, we have certain inherent characteristics that won't change any time soon. Respecting these "default settings" can significantly improve how we feel, work, and live. In the past few decates, we've observed a troubling trend of growing mental and physical issues among students and young professionals, leading to heightened self-harm and suicide rates. Addressing these challenges is crucial, and I'll try to provide concrete and applicable solutions in a series of notes covering topics such as sleep, nutrition, movement, and time management.

Let's talk about sleep—the ultimate remedy.

Adequate and high-quality sleep is vital for maintaining physical and mental well-being. By raising awareness about the importance of sleep and adopting healthy sleep practices, both young and old can protect and enhance their overall health and productivity.

Below you’ll find a list of health issues that can be improved by proper sleeping habits:

Preventing weight problems and lowering food cravings

Adequate sleep significantly impacts weight management. A study from the University of Chicago found that individuals who slept for 8.5 hours per night lost more fat than those who slept for only 5.5 hours, despite both groups following the same diet. Lack of sleep disrupts hunger-regulating hormones, leading to increased appetite and cravings for unhealthy foods. Research from the University of Chicago: Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, Penev PD. Insufficient sleep undermines dietary efforts to reduce adiposity. Ann Intern Med. 2010;153(7):435-441. doi:10.7326/0003-4819-153-7-201010050-00006

Preventing heart disease, hypertension, and mood disorders

Poor sleep is associated with a higher risk of heart disease and hypertension. A meta-analysis published in the European Heart Journal revealed that short sleep duration was linked to a higher risk of coronary heart disease. Additionally, chronic sleep deprivation is linked to higher rates of depression and anxiety. Meta-analysis from the European Heart Journal: Cappuccio FP, Cooper D, D'Elia L, Strazzullo P, Miller MA. Sleep duration predicts cardiovascular outcomes: a systematic review and meta-analysis of prospective studies. Eur Heart J. 2011;32(12):1484-1492. doi:10.1093/eurheartj/ehr007

Strengthening the immune system

Sleep plays a vital role in maintaining a robust immune system. Research from the journal Sleep indicates that individuals who sleep less than seven hours per night are more susceptible to infections. Research from the journal Sleep: Irwin MR. Why sleep is important for health: a psychoneuroimmunology perspective. Annu Rev Psychol. 2015;66:143-172. doi:10.1146/annurev-psych-010213-115205

Lowering the possibility of alcohol abuse

Adequate sleep can be a preventive factor against alcohol abuse. Studies show that individuals who consistently get insufficient sleep are more likely to turn to alcohol as a coping mechanism, leading to addiction and health problems. Study on sleep and alcohol use: Roehrs T, Roth T. Sleep, sleepiness, sleep disorders and alcohol use and abuse. Sleep Med Rev. 2001;5(4):287-297. doi:10.1053/smrv.2001.0165

Prolonging lifespan and “health-span”

Sleep directly impacts longevity and overall health-span. According to the Sleep Health Foundation, consistently getting less than seven hours of sleep per night is associated with a higher risk of premature death. Study by the Sleep Health Foundation: Magee CA, Caputi P, Iverson DC. Short sleep mediates the association between long work hours and increased body mass index. J Behav Med. 2011;34(2):83-91. doi:10.1007/s10865-010-9286-8

Improving physical appearance

Adequate sleep contributes to better physical appearance by promoting healthy skin and reducing the appearance of dark circles and wrinkles. During deep sleep, the body repairs and regenerates tissues, leading to a healthier and more youthful appearance. Study on sleep and skin health: OyetakinWhite P, Suggs A, Koo B, Matsui MS, Yarosh D, Cooper KD, Baron ED. Does poor sleep quality affect skin ageing?. Clin Exp Dermatol. 2015;40(1):17-22. doi:10.1111/ced.12455

Enhancing creativity and cognitive functioning

Sleep improves memory consolidation, problem-solving skills, and creativity, allowing young individuals to perform better in high-stress professions. Study on sleep and creativity: Vartanian O, Beatty EL, Smith I, Blackler K, Sahakyan L. Chronic sleep deprivation and the left hemisphere: down but not out. J Sleep Res. 2018;27(3):e12629. doi:10.1111/jsr.12629

Protecting against dementia and cancer

Chronic sleep deprivation increases the risk of neurodegenerative diseases such as dementia and certain types of cancer, including breast and colon cancer. Research on sleep and neurodegenerative diseases: Lucey BP, Bateman RJ. Amyloid-β diurnal pattern: possible role of sleep in Alzheimer's disease pathogenesis. Neurobiol Aging. 2014;35 Suppl 2:S29-S34. doi:10.1016/j.neurobiolaging.2014.03.035 / Study on sleep and cancer risk: Thompson CL, Larkin EK, Patel S, Berger NA, Redline S, Li L. Short duration of sleep increases risk of colorectal adenoma. Cancer. 2011;117(4):841-847. doi:10.1002/cncr.25507

Let's address factors adversely influencing sleep quality:

Artificial light

Artificial light, especially the blue light emitted by electronic devices like smartphones, tablets, and computers, can have a significant impact on our sleep quality. Exposure to blue light in the evening suppresses the production of the sleep hormone melatonin, which plays a crucial role in regulating the sleep-wake cycle. When melatonin production is disrupted, it becomes harder to fall asleep at the desired bedtime. This is particularly problematic for those who use electronic devices before going to bed or during the night, as the exposure to blue light can delay the onset of sleep and lead to sleep disturbances. Study: Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237. doi:10.1073/pnas.1418490112

Caffeine

Caffeine is a stimulant found in coffee, tea, energy drinks, and some sodas. It is widely consumed for its ability to increase alertness and combat fatigue. However, consuming caffeine late in the day can interfere with the body's natural sleep-wake cycle. Caffeine blocks the action of adenosine, a neurotransmitter that promotes drowsiness. When adenosine is blocked, the brain's wakefulness signals become more active, leading to increased alertness and reduced feelings of fatigue. If caffeine is ingested several hours before bedtime, its effects can still be present, making it harder to fall asleep. Study: Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195-1200. doi:10.5664/jcsm.3170

Environment temperature

The temperature of our sleeping environment can significantly impact the ability to fall asleep and maintain a restful sleep. Extreme temperatures, either too hot or too cold, can be uncomfortable and disruptive to sleep. The body naturally cools down as part of its sleep preparation process, so a slightly cooler room temperature is generally more conducive to sleep. Study: Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31, 14. doi:10.1186/1880-6805-31-14

Alcohol

While alcohol may initially make individuals feel drowsy and can even help some people fall asleep faster, it has negative effects on the overall quality of sleep. Alcohol disrupts the normal sleep cycle, leading to fragmented and restless sleep. It can suppress REM (rapid eye movement) sleep, which is essential for restorative processes in the body, such as memory consolidation and emotional regulation. As a result, individuals who consume alcohol before bedtime may experience more frequent awakenings during the night and wake up feeling less refreshed. Study: Roehrs, T., Roth, T., & Koshorek, G. (2001). Sleep, sleepiness, sleep disorders and alcohol use and abuse. Sleep Medicine Reviews, 5(4), 287-297. doi:10.1053/smrv.2001.0165

Late-night heavy eating

Consuming heavy or large meals close to bedtime can lead to discomfort and disrupt the process of falling asleep. The body's digestive system becomes more active after eating, and lying down immediately after a heavy meal can cause acid reflux and indigestion, making it harder to relax and drift off to sleep. To promote better sleep, it's recommended to have dinner at least 2-3 hours before bedtime to allow for proper digestion. Study: St-Onge, M. P., Mikic, A., & Pietrolungo, C. E. (2016). Effects of Diet on Sleep Quality. Advances in Nutrition, 7(5), 938-949. doi:10.3945/an.116.012336

Lastly, In addition to identifying the main issues, here are few solutions that could improve sleep and overall mental and physical health:

Designate the bedroom for sleep (and sex)

Create a sleep-conducive environment in the bedroom by using it primarily for sleeping and intimacy. While stimulating activities like working or studying should be avoided in bed, sex is allowed and welcomed. By associating the bedroom with relaxation, rest, and positive intimate experiences, you can train your brain to recognize it as a place for both sleep and connection, making it easier to unwind and fall asleep when you go to bed. Engaging in sexual activity has been found to contribute positively to good quality sleep. Sexual intimacy helps release endorphins, which act as natural mood boosters and stress relievers. These endorphins also promote relaxation and a sense of calmness, making it easier to drift off to sleep afterward. Additionally, sexual activity can lead to the release of oxytocin, often referred to as the "love hormone," which fosters feelings of bonding and connection, further promoting a sense of security and tranquility conducive to restful sleep. Overall, a healthy and satisfying sex life can contribute significantly to improving sleep quality and overall well-being.

Make it dark

Darkness plays a vital role in regulating the body's sleep-wake cycle. Use blackout curtains or blinds to block out external light sources, such as streetlights or early morning sunlight, that may interfere with your sleep. Consider using a sleep mask if eliminating all light is not possible.

Make it cool

The temperature of your sleep environment can significantly impact your sleep quality. A bedroom temperature of around 21°C (70°F) is considered optimal for most people. Adjust the thermostat or use fans or blankets to achieve a comfortable sleep temperature that suits your preferences.

Digital curfew

Electronic devices emit blue light, which can suppress the production of the sleep hormone melatonin and disrupt the circadian rhythm. Establish a curfew for electronic device usage at least an hour before bedtime. Instead, engage in relaxing activities, such as reading a book or practicing mindfulness exercises.

Limit caffeine intake

Caffeine, a stimulant found in coffee, tea, and energy drinks, can interfere with falling asleep by blocking adenosine, a crucial substance that promotes drowsiness. When adenosine is blocked, the brain's wakefulness signals become more active, leading to increased alertness and reduced feelings of fatigue. To ensure better sleep quality, avoid consuming caffeinated beverages, such as coffee, tea, or energy drinks, in the late afternoon and evening. Opt for decaffeinated options if you need a warm drink before bedtime.

Moderate alcohol consumption

While alcohol may initially make you feel drowsy, it can disrupt sleep patterns and lead to fragmented and poor-quality sleep. If you choose to drink, do so in moderation and avoid alcohol close to bedtime.

Consistent sleep schedule

Maintain a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. Consistency reinforces your body's internal clock, making it easier to fall asleep and wake up naturally without relying on alarms.

Monitor daytime napping

While short power naps can be refreshing, excessive daytime napping can interfere with nighttime sleep. Limit naps to 20-30 minutes and avoid napping late in the day, as this may make it harder to fall asleep at night.

Early evening meals

Heavy meals close to bedtime can cause discomfort and disrupt your sleep latency. Try to eat dinner at least 2-3 hours before bedtime to allow for proper digestion.

Regular exercise

Regular physical activity has been linked to improved sleep quality. Engage in moderate aerobic exercises, such as walking, swimming, or cycling, but try to avoid vigorous workouts close to bedtime, as they may be too stimulating.

Relaxing pre-bedtime routine

Establish a calming bedtime routine to signal your body that it's time to wind down. Consider activities like taking a warm bath or shower, reading a book, practicing gentle yoga, or meditating to promote relaxation.

Hydration timing

Staying hydrated is essential for overall health, but consuming most of your daily fluids earlier in the day can prevent frequent trips to the bathroom at night, reducing sleep disruptions. Aim to drink more fluids in the morning and early afternoon and reduce intake closer to bedtime.

Sleep is also strongly conditioned by our cultural habits.

We tend to positively judge those who wake up early, and we find those who sleep until late as lazy and nonproductive. However, there are genetic predispositions for sleep that, if observed and understood, can go a long way in preventing a series of issues that we, as the human race, impose on ourselves by sheer ignorance. I also believe that this specific subject needs to be understood better to facilitate students in their learning.

Night Owls and Morning Larks are terms used to describe individuals with different sleep preferences. Night owls, also known as "evening types," have a natural inclination to stay up late and find it easier to be productive during the evening and night. On the other hand, morning larks, or "morning types," prefer to wake up early and are most alert and productive during the morning hours.

These sleep preferences are partly attributed to specific genetic variations that affect the production and sensitivity of certain sleep-regulating hormones and neurotransmitters. One such gene, known as the PER3 gene, has been associated with the propensity to be either a night owl or a morning lark.

A classic example of these sleep preferences can be found in certain animal species. Some birds, like owls, are well-known for being active at night, while others, like larks, are most active during the day. These characteristics are often genetically ingrained in the species to enhance survival and adaptation to their environment.

Humans, too, exhibit variations in sleep preferences that can be attributed, at least in part, to genetic factors. While the majority of individuals fall somewhere in between the extremes of night owls and morning larks, a significant portion of the population exhibits more pronounced inclinations towards one end of the spectrum.

Understanding one's genetic predisposition to sleep patterns can be very beneficial. Recognizing whether they are night owls or morning larks can help them optimize their daily routines to suit their natural inclinations. For night owls working in industries that often demand early morning commitments, adopting strategies to adjust their sleep schedules can be very beneficial. Similarly, morning larks in professions requiring late-night shifts can explore ways to adapt their routines to avoid disrupting their natural sleep patterns.

Ultimately, while genetic predisposition does influence an individual's sleep patterns, it's essential to recognize that sleep habits can still be modified and optimized through the adoption of healthy sleep practices. By understanding their genetic tendencies and incorporating the tips mentioned earlier, young individuals in high-stress industries can work towards achieving better sleep quality, promoting overall health, and enhancing their productivity and well-being. Embracing one's natural sleep inclinations and aligning daily routines accordingly can lead to more balanced and fulfilling lives, allowing individuals to harness the power of a well-rested mind and body.

In many societies, there is a prevailing belief that waking up early is synonymous with productivity, discipline, and success, leading to the notion that morning larks are somehow more virtuous or worthy.

However, the truth is that we are all different, and our sleep preferences are a natural part of

our genetic makeup. Embracing and respecting these individual differences is crucial for promoting a healthier and more inclusive perspective on sleep habits. It's important to recognize that productivity, success, and worthiness are not determined by the time one wakes up or goes to bed but by the quality of work, achievements, and contributions made.

To conclude, adequate and high-quality sleep is an indispensable aspect of protecting and improving our physical and mental health. By understanding the numerous benefits of sufficient sleep and the adverse effects of sleep deprivation, we can make informed choices to prioritize our sleep health. Embracing healthy sleep habits, can significantly enhance physical and mental well-being, thus contributing to a more fulfilling and successful life.

Please let me know your thoughts about what you just read. It would help me improve my knowledge about the subject. It’s my intention to share my experience and knowledge on Vibrante’s social media platforms and website. If you’d like to share your opinions and views on these subjects, I would love to learn more about them. You can do so by emailing me at info@govibrante.com. Also, please share this note with those you think could benefit from it. If, by doing so, we can improve one life, or better yet, save one, we have done a tremendous job.

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