The Importance of Sleep

The importance of sleep is often overlooked. Sleep is important for brain function and healthy functioning of the body. Getting adequate sleep is as important for health as eating healthy foods and exercising.

According to the World Health Organization (WHO), “health is a state of complete physical, mental, and social well-being”. Having a good night’s sleep is significant for wellness, and for mental health.

With age, sleep can become disrupted, which can have an adverse affect on health. Recommendations are that newborn babies from 0-3 months old need at least 14-17 hours of sleep a day; infants from 4-12 months need 12-16 hours per 24 hours including naps; toddlers from 1-2 years need 11-14 hours per 24 hours including naps; preschoolers need 10-13 hours per 24 hours including naps; preteens from 6-12 years need 9-12 hours per 24 hours; teens need 8-10 hours per 24 hours; while adults and older need 7 or more hours per night. This data is based on Studies by the Centers for Disease Control and Prevention (CDC).

Not having enough sleep can make affect mood, causing grumpiness and can impact social interactions. Lack of sleep can also affect cognition, concentration, and productiveness.

However, too much sleep can also be disruptive to healthy body function.

Regular, good sleep habits can help to improve health, with better blood circulation, effective functioning of body organs, and better mental acuity.

The Importance of Sleep –

Adequate sleep helps to:

1) Sharpen minds

If running low on sleep, recall can be affected. This is because sleep plays a big part in both learning, taking in information, and also memory, retaining information. Sleep helps the brain to catch up, and prepare for what is next.

2) Sleep Can Brighten Moods

While sleeping, the brain is also processing emotions.

Lack of sleep can also raise a chance of having a mood disorder.

Studies show that people with insomnia are five times more likely to develop depression and odds of anxiety or panic disorders.

Studies have also found that sleep deprivation impacts mental stability. Deprived of sleep, a person will begin to hallucinate and go into a state of psychosis.

Refreshing the body by getting a good sleep can be like hitting the reset the button on a bad day. This can improve outlook, stabilise emotions, and assist the brain function.

3) Sleep Can Improve Heart Health

During sleep, blood pressure reduces, giving the heart and blood vessels time to rest. With less sleep, blood pressure is staying high for longer during a 24-hour cycle. High blood pressure can lead to heart disease and potential stroke.

4) Sleep Can Improve endurance

Endurance for sport activities is improved with good sleep. Endurance sports like running, swimming, and biking can be adversely affected by sleep loss, whereas performance for sports like wrestling or weightlifting, that require quick bursts of energy, are less impacted..

Proper rest helps muscle repair, boost energy levels, and improve performance.

5) Sleep Improves Blood Circulation and Glucose Levels

Studies show that during the deep, slow-wave part of the sleep cycle, the amount of glucose in the blood reduces. If there is not enough time in the deep stage of sleep, the body is not getting enough opportunity to rest and repair. Reaching and remaining in deep sleep assists in maintaining a healthy blood sugar level and potentially avoid moving towards the development of diabetes. .

6) Sleep Boosts Immune Systems In The Body

Getting enough sleep can gives the body the opportunity to prevent, or overcome, illnesses with better functioning of the immune system. Good sleep helps avoid the tired, worn-out feeling,

7) Sleep Helps Fitness and Appetite Modulation

When well-rested, hunger is reduced, which can potentially aid in avoiding weight gain. Being sleep-deprived disrupts hormones in the brain, including those that affect appetite.

8) Sleep Increases Productivity

With good sleep, energy levels, concentration, and productiveness improve.

9) Sleep Benefits the Maintenance of Youthfulness

Inadequate sleep affects the appearance of youthfulness, causing poor skin, tired and stressed appearance, and potentially impacting body age. Sleep also helps maintain more youthful energy levels.

Better sleep habits:

Create bedtime routine.
Go to bed at around the same time each night and wake up at around the same time each morning, including weekends. The optimal time for settling to sleep in around 10.30 in the evenings as this tends to fit with circadian rhythm. Be consistent, to train the body clock.
Establish a comfortable and relaxing sleep environment, and reduce distractions. Reduce light with blinds or curtains.
Remove electronic devices, such as TV, computer or smartphones from the bedroom area.
Avoid watching news programs before bed, or programs which may be unsettling.
Avoid caffeinated drinks, and large meals in the hours before bedtime.
Get exercise during the day. Being physically active during the day can help us fall asleep easier at night.

If settling to sleep is a challenge, there are some tips to try –

A warm bath before bedtime can be restful.

Hot chocolate, or warm milk is often suggested.

Vitamin supplements of Magnesium can induce restfulness.

The essential oil Lavender is often used for relaxation.

Ambient music can set a restful mood.

Sleep or relaxation meditations can help with relaxing the body and mind.

The levels of Melatonin in the body can reduce with age. Melatonin aids in settling to sleep and maintaining the length of sleep. Seek advice from a doctor if Melatonin supplements may be an option.