A woman enjoying a peaceful sleep in bed with a white blanket, promoting longevity.

Why Sleep Matters Most

November 8, 2023
3 minute read

Everyone knows they should get enough sleep, yet it’s always the one thing that gets pushed to the side in favor of catching up on emails, scrolling through Tik Tok or watching another mindless episode on Netflix.

Getting optimal sleep has a ton of amazing benefits, including:

  • Achieving optimal body composition 
  • Accelerating recovery from hard training
  • Optimal hormone production & function
  • Reducing inflammation throughout the body
  • Managing stress levels
  • Improving happiness

Is Getting Less than 7 Hours of Sleep Really That Big of a Deal?

In a word, YES. Here are a few of the major problems associated with not getting enough sleep:

  • Inability to sustain attention & maintain brain performance. If you consistently average less than seven hours of sleep per night, you start to build a sleep deficit. This makes it harder to perform complex and even simple tasks. It also slows down reaction time and the ability to make decisions, which has obvious negative impacts for athletes and working professionals alike.
  • Increased risk of obesity. Lack of sleep can impair your ability to metabolize glucose and increase cravings for carbohydrates and sugar, which if eaten excessively can cause weight gain. Furthermore, the unwanted weight gain now greatly increases your risk of cardiovascular related diseases.
  • Increased risk of sleep apnea. Chronic sleep deprivation can trigger a cascade of negative events; from sugar cravings to weight gain, which can even lead to disorders like sleep apnea. Sleep apnea is a condition where you have pauses in breathing while you sleep. These pauses can last from a few seconds to minutes, and can occur multiple times throughout a sleep cycle.  A person who suffers from sleep apnea is essentially starving the heart of oxygen multiple times throughout the night, which increases the risk of high blood pressure and heart disease.

Ok I Get It.  How Can I Get More Sleep?

Now that the point has been made, here are a few simple strategies you can use to ensure you get more sleep, more quality sleep, and fall asleep faster every night:

Create a simple pre-bed routine. As humans, we thrive best on routine. Babies are a great example of the importance of routine. For an infant or toddler, having consistent activities pre-bed (i.e. bath time, story time, a bottle of milk, etc.) generally leads to a more peaceful sleeping experience that night. If this routine is disrupted too often, problems arise.  As adults, we can learn from this. For you it may be a shower followed by 15-20 minutes of non-work related reading (preferably with a book or magazine, not a tablet). Consistently following this routine can help to improve the quality of your sleep over time.

Spend a few minutes writing in a journal. Taking a few minutes to reflect on the events of the day and writing down things you’re grateful for is a proven way to calm the mind, reduce anxiety and set you up for higher quality sleep.  

Ensure the room is as dark as possible. Exposure to light during sleep (from a window or from electronics like your TV, tablet or phone) can really disrupt sleep. Try to make sure your room is as dark as possible by investing in a sleep mask or black out curtains. And keep your electronic devices in another room to eliminate the impact of blue light on your sleep.

Supplement with Reishi in the evening. Reishi mushroom consumption in the evenings can support quality sleep without the negative side effects that pharmaceutical alternatives can have.  Supplementing with Reishi will help to calm your nervous system and relax your muscles, making it easier to fall asleep and improving sleep quality. 

Take home message: Get more sleep! This is non-negotiable and there’s no getting around it.  Consistently getting more sleep each night will just about every aspect of your life ☺

by Coach PK Mills

Longevity Path Founder PK Mills has been at the forefront of health and performance optimization for over two decades. A former university All-Canadian in track & field, two-time Canadian National champion in powerlifting, and a bronze medalist at the World Powerlifting Championships, Coach PK has guided hundreds of individuals along with teams and businesses to optimize their health and enhance their performance.

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