Sleep might as well be a performance enhancing drug. We rarely get enough and thus suffer from chronic deprivation. Adults that are able to achieve close to 8 hours a night of quality sleep see dramatic improvements in the following areas:
We will take a closer look at six different clinical studies that have found sleeping an extra 1-2 hours per night over the recommended minimum level of 7 hours for adults can have significant benefits. Perhaps what is most concerning is just between the years 1998 – 2005 (we barely had smartphones) there was a 4% increase in people getting less than six hours of sleep per night.
DSST (Digit Symbol Substitution Task) – 13% faster
SA Selective Attention – 10% faster response time
POMS Fatigue – decrease 39.7%
Tension – decrease 33.8%
Daytime Sleepiness – decrease 36.8%
Weight / Diabetes / Insulin
Lower fasting blood sugar, insulin and weight loss have been found to occur with longer sleep durations. Three studies looked more into this. A 2014 NIH
, 2015 from Belgium
and a 2007 from UPENN
. The physiological changes induced through chronically low sleep (< 7 hours per night) led to obesity, heart disease and mortality. Adequate sleep of 7-8 hours per night is vital.
4/2017 – UCSF
Sleep Loading Improves Visual Search Response Time and Reduces Fatigue in Professional Baseball Players
7/2011 – Stanford
The effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players
11/2015 – Yale / UW
1/2014 – NIH
Sleep extension improves neurocognitive functions in chronically sleep deprived obese individuals.
5/2015 – Brussels, Belgium
Beneficial Impact of Sleep Extension on Fasting Insulin Sensitivity Adults with Habitual Sleep Restriction
8/2007 – UPENN
Behavioral and Physiological Consequences of Sleep Restriction