We know that good quality sleep is essential to restoring our bodies and brains to recover and restore ourselves. As a member of the ‘3.00 am thoughts’ club,also known as night owls- it is very hard for me to stop what I’m doing and go to bed at a reasonable time that will allow adequate sleep. However, there is no denying the fact that sleep is the time to recover the body and rejuvenate the mind, and not getting enough sleep can easily harm your health.
Sleep is so important that American Heart Association just added it to their Life’s Essential 8- which are key measures for improving and maintaining cardiovascular health. Sleep is now as important as physical activity, diet, stopping smoking, maintaining a healthy weight, blood pressure,cholesterol level and blood sugar.
The Benefits of Sleep Include:
The healing and regeneration of cells, tissues, and blood vessels: Our body releases growth hormones while we sleep, which helps to repair damaged cells and tissues. This is why babies and growing children need more sleep than adults. Adequate sleep also helps in maintaining healthy blood pressure levels.
Enhanced immune system function: Our immune system works best when we are asleep. Lack of sleep can weaken our immune system, making us more susceptible to illnesses and infections.
Improved mood and energy: Getting enough sleep can have a positive impact on our mood and energy levels. When we are well-rested, we are able to tackle daily tasks with more enthusiasm and focus.
Better memory and cognitive function: While we sleep, our brain consolidates memories and processes information from the day. This is why getting sufficient sleep can help improve our memory and overall cognitive function.
Weight management: Lack of sleep has been linked to weight gain as it affects the hormones that regulate appetite. People who don’t get enough sleep may experience increased cravings for high-calorie foods, leading to weight gain over time.
Less risk of chronic disease: Good sleep habits have been linked to a reduced risk of chronic diseases such as diabetes, heart disease, and obesity. This is because sleep helps regulate important bodily functions and hormones that are essential for maintaining overall health.
Regulation of mood, appetite, and libido: Quality sleep helps regulate our hormones and neurotransmitters, which can affect our emotions, appetite, and sexual desire. Lack of sleep has been linked to mood disorders, increased appetite, and decreased libido.
Overall well-being: Getting enough restful sleep is crucial for our overall well-being. It not only helps us physically but also has a significant impact on our mental and emotional health. Adequate sleep can improve our quality of life and increase our ability to cope with daily stressors.
The Stages of Sleep
Scientists concur that we experience four distinct stages of sleep, cycling through them multiple times each night. The first three stages comprise non-rapid eye movement (NREM) sleep, while the fourth stage is known as rapid eye movement (REM) sleep.
Stage One: During the initial non-REM stage of sleep, the body and brain shift from wakefulness to slumber, leading to a relaxation of muscle tone throughout the body. This phase is often marked by occasional twitches as we begin to drift into sleep.
Stage Two: The second non-REM stage is characterized by a decrease in body temperature, accompanied by a slowing heart rate and breathing. During this stage, brainwaves also continue to slow down.
Stage Three: The third stage of non-REM sleep is deep sleep, a crucial phase that our bodies require to awaken feeling refreshed and rejuvenated. During this stage, heart rate, breathing, and brain activity reach their lowest levels.
Stage Four: The REM (Rapid Eye Movement) sleep stage, characterized by light dreaming, is the fourth and final phase of the sleep cycle. According to the National Institute of Neurological Disorders and Stroke (NINDS), this stage typically occurs approximately 90 minutes after falling asleep.
Detrimental Effects of Insufficient Sleep
While the benefits of sleep are well-documented, as are the detrimental effects of insufficient restful sleep, one often overlooked aspect is its significant link to weight gain. How can this be? For starters, inadequate sleep disrupts your body’s ability to regulate hunger hormones like ghrelin and leptin, affecting your appetite and increasing cravings, which can lead to overeating. A sleep-deprived brain is also more likely to crave unhealthy snacks and meals. Additionally, lack of sleep can elevate cortisol levels, contributing further to weight gain, particularly around the midsection. Yikes! Prioritizing good sleep is essential for maintaining a healthy weight.
In addition to the importance of going to bed on time for quality sleep, there is compelling evidence that a sleep-deprived brain is less alert and sharp. This lack of rest can impair memory and concentration, leading to what we commonly refer to as “brain fog”—a state akin to navigating through dense fog.
Most adults require 7 to 9 hours of sleep each night for optimal health. Unfortunately, research indicates that approximately 30% of Americans are not experiencing the restful and restorative benefits of quality sleep, with over half potentially resorting to self-medication.
Strategies to Enhance Sleep Quality
Minimize blue light exposure: Limit the light emitted by devices like cell phones, tablets, and computer screens by turning them off ideally 45 to 60 minutes before bedtime.
Establish a consistent sleep schedule: This means going to bed and waking up at the same time each day.
Limit caffeine intake 6-7 hours before bedtime: Be mindful of hidden sources of caffeine, such as chocolate and certain foods, which can impact your sleep quality.
Exercise: Avoid working out too close to bedtime. While restorative yoga and stretching can be beneficial, any activity that raises your heart rate is typically best avoided before sleep.
Eat Wisely at Night: Avoid heavy foods and large meals close to bedtime, as they can overload your digestive system. Aim to finish eating a few hours before you sleep for better rest.
Rethink Your Drink: While alcohol may initially make you feel sleepy, its effects can lead to increased wakefulness later in the night. Who wants to wake up with a dry mouth, dull skin, and puffy eyes? That’s not a flattering look for anyone, at any time.
Be mindful of when you drink water: If you sip too close to bedtime, you’re likely to make several trips to the bathroom during the night, which can make it challenging to fall back asleep.
Lighting and Temperature: Ensure the bedroom is kept dark and maintain a cooler temperature for optimal comfort.
Free your mind – the distractions, worries, and challenging decisions will still be waiting for you in the morning. Consider calming music, meditation, a warm bath, or the soothing scent of lavender to help quiet your thoughts and find tranquility.
Yes, Sleep is Very Important!
There’s a lot more to uncover on this topic, and I hope you’ll join me as we continue to explore sleep. Please remember that the information shared here is not intended as personalized medical advice and should not replace the recommendations of your healthcare provider.
Wishing you happy Zzzzzs and pleasant dreams!
Dr. Corinne Rao is a leading expert in Lifestyle Medicine and Functional Medicine, dedicated to helping patients achieve optimal health through evidence-based practices and personalized care.
