Sleep matters: from productivity to health, and everything in-between

?? Is sleep the key to better productivity?

Sleep isn’t just about rest—it’s key to thinking, learning, and memory. Recent research1 ,2 reveals that while we sleep, the brain actively processes the day’s experiences, helping to solidify memories and enhance learning. When we're sleep-deprived, this process breaks down, making it harder to retain information, focus, and make decisions.

In the hippocampus, a part of the brain crucial for memory, neurons fire in specific patterns during sleep to organise what we’ve learned. But without enough sleep, these patterns get disrupted, weakening recall and problem-solving abilities. This means that inadequate sleep could be quietly undermining your cognitive function without you realising.

The risks extend beyond memory. A study from the University of Cape Town found that consistently poor sleep over four years led to negative cardio-metabolic effects in corporate executives, including increased risks for lifestyle diseases like cardiovascular disease, obesity, and type 2 diabetes. Men, in particular, showed stronger links between sleep deprivation and markers like higher BMI and waist circumference.

For both men and women, late nights and long hours exacerbated these health risks, suggesting that workplace culture needs to shift toward prioritising rest for better health and productivity.

The takeaway? Sleep matters . It’s not just about feeling rested but protecting your health and enhancing performance.?

?? From the research desk

In bad news for bed-time scrollers, a new study found that screen use in bed significantly reduces sleep quality, highlighting the need for better nighttime habits.

Research from the University of South Australia shows that daily physical activity greatly affects sleep quality, with more active people experiencing better rest and less fatigue.?

Decades of data reveal that even small amounts of sleep loss can dull positive emotions and raise anxiety levels.?

Lastly, trials on anti-diabetic drug Tirzepatide reveal its promise in treating obstructive sleep apnoea besides its powerful weight loss effects.

?? Trends to watch

"Smart beds" like Eight Sleep are transforming rest with built-in sensors and AI. These high-tech beds monitor sleep stages, heart rate, and temperature, then automatically adjust the bed's settings to maintain optimal conditions. The result? Improved sleep quality and insights into your sleep patterns for long-term health benefits. Just remember to be cautious of research claims from companies who have a vested interest in promoting their products.

Is sleep just a game to you? Apps like Pokémon Sleep are gamifying shut-eye by rewarding users for quality rest. By incorporating playful elements, these apps motivate healthier sleep routines, making tracking sleep both fun and engaging.

As sleep tech evolves , optimising and enhancing rest is becoming just as important as sleep itself.

?? Feature spotlight

Understanding your wellbeing starts with self-awareness, and Strove's Insight makes it easy. This quick tool covers five key areas: fitness, mood, calm, sleep, and coping. By checking in regularly, you can catch changes early and take steps to stay balanced.

Self-assessment matters. While wearable data offers useful metrics, subjective measures like sleep quality ratings can be even more valuable. Insight’s questions help you gauge how well you feel, beyond just the numbers. It’s not just about hours slept, but how refreshed you are.

Using Insight frequently shows patterns over time, helping you know when to seek extra support. Track trends, take action.?

It's a brief yet impactful way to monitor and improve your overall health.

?? Content roundup

Is alcohol ruining your rest? Find out in our dedicated article , where we explore how a nightcap affects sleep quality.

Calm your mind with "Breathe into Sleep"—a guided meditation by Jamie Clements in the library, perfect for winding down before bed.

Prefer a bedtime story? "Woodland Wandering" is the perfect tale to make those eyelids heavy.

The kids can struggle to fall asleep too. Try "Sleep Meditation for Kids" to help them relax and settle down for a peaceful night.

Discover these and more in the Strove app.

?? Quick tip of the month

If your sleep is suboptimal, start with good sleep hygiene —practices that help prepare your body and mind for rest. But when it's time to get to sleep, the "military sleep method" might be the trick to doze off faster.?

Here’s how it works:

1. Get comfortable: Lie down in bed and settle into a relaxed position.
2. Relax your facial muscles: Let go of any tension in your face, including your jaw and eyebrows.
3. Release tension in your body: Progressively relax your shoulders, arms, hands, chest, stomach, thighs, feet, and toes.
4. Breathe deeply: Focus on slow, steady breaths, allowing your body to feel heavier with each exhale.
5. Visualise calmness: Picture yourself sinking into your bed and let your mind drift.

The method uses deep breathing and muscle relaxation to help activate your body's relaxation response, which is key to falling asleep naturally. Sweet dreams, soldier. ??

?? News

Snore no more: Apple's Health app now includes an FDA-cleared feature for spotting sleep apnoea . Using wrist movement data, the app tracks "breathing disturbances" and flags them as "elevated" or "not elevated." If the app detects consistent signs of moderate-to-severe sleep apnoea, it sends a notification to users.

Sleep apnoea affects over 30 million Americans, yet only 6 million are diagnosed. This feature aims to close that gap by offering an accessible way to identify potential issues early.?

By catching symptoms sooner, the app could help users take steps to improve sleep quality and prevent serious health complications. However, as with all health tech, it’s wise to interpret results carefully.

?? Community corner

Feel the energy at Astron! ??

Our recent wellness day at Astron Energy was buzzing with excitement and positivity. Teams came together to move, laugh, and boost their wellbeing. Here’s to keeping that energy alive every day! ????♂?

Stepping up, Strove style! ??♀???♂?

Shout out to Sechaba and the Chartered Solutions team for embracing the October CS Strove Expedition! ?? It’s all about boosting wellbeing, team spirit, and some healthy competition. Let’s keep the energy high and crush each challenge! ????

?? Join the Strove movement!

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