Power of Sleep

Sleep is a vital, often neglected, component of every person's overall health and well-being. Sleep is important because it enables the body to repair and be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration.

Modern-day living in the United States and many other countries does not always embrace the necessity for adequate sleep. Yet, it is important that people make an effort to get enough sleep regularly.

The following are some of the many benefits health professionals associate with getting a good night’s rest.

1. Better productivity and concentration

There were several studies that scientists did in the early 2000s that looked at the effects of sleep deprivation.

What the researchers concluded is that sleep has links to several brain functions, including:

🔹concentration

🔹productivity

🔹cognition

A more recent 2015 study in the Journal of Child Psychology and PsychiatryTrusted Sourceshowed that children’s sleep patterns can have a direct impact on their behavior and academic performance.

2. Lower weight gain risk

The link between weight gain and obesity and short sleep patterns is not completely clear.

There have been several studies throughout the years that have linked obesity and poor sleep patterns.

However, a more recent study in the journal Sleep MedicineTrusted Source concludes that there is no link between being overweight and sleep deprivation.

This research argues that many previous studies fail to account adequately for other factors, such as:

🔹drinking alcohol

🔹living with type 2 diabetes

🔹level of physical activity

🔹education levels

🔹long working hours

🔹long sedentary time

A lack of sleep may affect a person’s desire or ability to maintain a healthful lifestyle, but it may or may not be a direct contributor to weight gain.

3. Better calorie regulation

Similarly to gaining weight, there is evidence to suggest that getting a good night’s sleep can help a person consume fewer calories during the day.

For example, one study in the Proceedings of the National Academy of Sciences of the United States of AmericaTrusted Source says that sleep patterns affect the hormones responsible for appetite.

When a person does not sleep long enough, it can interfere with their body’s ability to regulate food intake correctly.

4. Greater athletic performance

According to the National Sleep Foundation, adequate sleep for adults is between 7 and 9 hours a night, and athletes may benefit from as many as 10 hours. Accordingly, sleep is as important to athletes as consuming enough calories and nutrients.

One of the reasons for this requirement is that the body heals during sleep. Other benefits include:

🔹better performance intensity

🔹more energy

🔹better coordination

🔹faster speed

🔹better mental functioning

5. Lower risk of heart disease

One risk factor for heart disease is high blood pressure. According to the Centers for Disease Control and Prevention (CDC)Trusted Source, getting adequate rest each night allows the body’s blood pressure to regulate itself.

Doing so can reduce the chances of sleep-related conditions such as apnea and promote better overall heart health.

6. More social and emotional intelligence

Sleep has links to people’s emotional and social intelligence. Someone who does not get adequate sleep is more likely to have issues with recognizing other people’s emotions and expressions.

7. Preventing depression

The association between sleep and mental health has been the subject of research for a long time. One conclusion is that there is a link between lack of sleep and depression.

A study appearing in JAMA PsychiatryTrusted Source examines patterns of death by suicide over 10 years. It concludes that lack of sleep is a contributing factor to many of these deaths.

Another study in the Australian and New Zealand Journal of PsychiatryTrusted Sourcesuggests that people with sleep disorders such as insomnia are likely to show signs of depression.

Sleep Stages:

Stage 1: non-REM sleep is the changeover from wakefulness to sleep.

Stage 2: non-REM sleep is a period of light sleep before you enter deeper sleep. 

Stage 3 :non-REM sleep is the period of deep sleep that you need to feel refreshed in the morning. 

REM sleep first occurs about 90 minutes after falling asleep.

Tips for better sleep

To improve your sleep health, consider the following tips.

During the day

🔹Exercise regularly, but try to schedule your workouts at least a few hours before you go to sleep. Exercising too close to bedtime may lead to interrupted sleep.

🔹Increase your exposure to sunlight or bright lights during the day. This can help maintain your body’s circadian rhythms, which affect your sleep-wake cycle.

🔹Try not to take long naps, especially late in the afternoon.

🔹Try to wake up at the same time each day.

Before bed

🔹Limit alcohol, caffeine, and nicotine in the evening. These substances have the potential to interrupt your sleep or make it difficult to fall asleep.

🔹Switch off electronics at least 30 minutes before bedtime. The light from these devices can stimulate your brain and make it harder to fall asleep.

🔹Get into the habit of a relaxing routine before bedtime, like taking a warm bath or listening to soothing music.

🔹Turn down the lights shortly before bedtime to help your brain understand that it’s time to sleep.

🔹Turn down the thermostat in your bedroom. 65°F (18.3°C) is an ideal sleeping temperature.

In bed

🔹Avoid looking at screens like the TV, your laptop, or phone once you’re in bed.

🔹Read a book or listen to white noise to help you relax once you’re in bed.

🔹Close your eyes, relax your muscles, and focus on steady breathing.

🔹If you’re unable to fall asleep, get out of bed and move to another room. Read a book or listen to music until you start feeling tired, then go back to bed.