As humans, we spend about one-third of our lives sleeping, or at least attempting to rest. Many of us take it for granted, but in reality, 1 in 3 adults doesn’t get enough sleep, averaging only 6.8 hours a night.
Understanding What Happens When You Sleep
Though scientists are still uncovering the mysteries of why sleep is so crucial, we know that getting enough rest regularly brings numerous benefits, and lacking sleep can have serious health consequences. It’s essential to understand why sleep matters, how it enhances health, and what to do if you’re falling short.
Why is Sleep Important?
Sleep is vital for both youngsters and adults. It aids in growth and brain development for kids and teens, while for adults, it recalibrates every system in the body. This includes the brain, nervous system, immune system, heart, and digestive system. Without proper rest, cells age and deteriorate faster, leading to infections and chronic diseases, not to mention mental fog and mood issues. Simply put, sleep helps stave off various health problems, both short and long-term.
What are the Health Benefits of Sleep?
Getting enough sleep boosts mental clarity, energy levels, mood, metabolism, and immune function, promoting overall well-being. It supports heart health, balances hormones, and minimizes inflammation. Let’s explore six ways that sufficient sleep can lead to a healthier, longer life.
Sleep and Emotional Health
The brain resets itself during sleep, and sleep deprivation often leads to mental health issues like depression or anxiety. Without enough rest, it’s challenging to handle emotions and life stresses constructively. Proper sleep balances hormones, improving mood and reducing irritability, stress, and anxiety.
One study involving 10,000 people found that sleep deprivation made individuals five times more likely to develop depression, anxiety, or panic disorders. Sleep, therefore, plays a crucial role in maintaining emotional balance and mental health.
Sleep and Brain Health
Poor sleep can lead to forgetfulness, slow reaction times, and difficulty concentrating. The brain needs sleep to reset its neurons and maintain proper communication among them. Over time, lack of sleep can lead to serious cognitive issues, memory problems, and even conditions like Alzheimer’s or Parkinson’s disease.
Dr. Valerie Cacho, an integrative sleep medicine doctor, emphasizes the importance of deep sleep in cleaning out brain toxins. Without it, these toxins can build up, increasing the risk of neurodegenerative diseases. However, factors such as family history and lifestyle choices also play a role in brain health.
Sleep, Healthy Weight, and Steadier Blood Sugar
Proper sleep helps maintain a healthy body mass index (BMI). Lack of sleep can cause an imbalance in hunger hormones, leading to increased appetite and weight gain. One study on college students found significant weight gain linked to reduced sleep.
Getting enough rest balances hunger hormones, supports healthier food choices, and stabilizes blood sugar, reducing the risk of diabetes. Just one night of poor sleep can induce insulin resistance, a precursor to diabetes.
Sleep and Heart Health
Adequate sleep lowers the risk of heart disease and hypertension. Sleep deprivation disrupts the autonomic nervous system, raising blood pressure and stress levels. Chronic sleep deprivation is linked to higher rates of hypertension, a predictor of heart disease.
Quality sleep supports the brain chemicals that protect against atherosclerosis (hardening of the arteries), reducing inflammation and the risk of heart disease.
Sleep and Immunity
Without enough sleep, the immune system weakens, leaving you more susceptible to colds and other infections. Sleep strengthens T cell production and enhances the proteins that fight pathogens, offering protection against acute and chronic illnesses.
A healthy sleep pattern can also reduce the risk of diseases linked to immune dysfunction, such as rheumatoid arthritis and lupus, by supporting the overall health of the immune system.
Sleep, Digestive Health, and Reduced Inflammation
Quality sleep reduces inflammation, which is linked to chronic diseases like heart disease and neurodegenerative conditions. Insufficient sleep leads to overproduction of inflammatory proteins, impacting gut health and potentially leading to digestive disorders and certain cancers.
What Should I Do if I Can’t Sleep?
If getting enough sleep is a struggle, consider where you are now, examine your lifestyle, and keep a sleep diary. Dr. Cacho suggests tracking sleep patterns and implementing changes like better nutrition, mindfulness, and self-compassion. Prioritizing sleep and experiencing its benefits firsthand can lead to lasting improvements in your health and well-being.
