Why is sleep so important to our health and how much do we really need?
No matter who you are or what you do, getting enough sleep is essential to maintaining good health and well-being. Sleep is as vital as our daily balanced diet and keeping ourselves fit and healthy with regular exercise.
When we sleep our bodies stay active, repairing muscles used in the day whilst removing toxins that accumulate in the brain in the hours that we are awake. It allows our body to recharge and gets you ready for the brand-new day ahead. The brain cannot function properly without adequate sleep and can really impact your day as it will be difficult to concentrate, focus, think clearly and most importantly process memories.
Most adults need between 7-9 hours sleep whereas children and teenagers need more.
In saying that, everybody is different, and so are our genetics. Some of us may require 6 hours sleep a night whereas others may need 8 hours. However, it is not just the quantity but also the quality of sleep. If your sleep quality is poor then you may feel tired after what you thought to be a ‘good night’s sleep’. If your sleep quality is good, you may not need as much.
According to The Sleep Foundation, if you are not getting enough sleep and the quality of that sleep is poor, studies have found that you are at a higher risk for certain diseases and medical conditions. These include obesity, type 2 diabetes, high blood pressure, heart disease, stroke, poor mental health, and early death.
10 Reasons why it is important to be getting in the quality ZZZ’s
1. Better Productivity and concentration
Who doesn’t want to feel focused and on the ball every day? Good sleep leads to better, concentration, productivity & cognition and performance. Sleep deprivation and poor sleep quality will have a negative impact on all of this. It has also been shown that good sleep improves problem solving skills and enhances memory for children and adults alike so get your ZZZ’s in to be switched on!
2. Calorie regulation
Do you find that when you are tired you want to eat more? There is evidence to suggest that with poor sleep comes poor calories regulation. Getting a good night’s sleep can actually help to consume fewer calories during the day as sleep patterns affect the hormones responsible for appetite. When we don’t get enough sleep, the body produces ghrelin, a hormone that boosts appetite. At the very same time there will be a decrease in Leptin, a hormone that lets you know you are full. This combination will have you raiding the snack cupboard in no time!
3. Improve exercise performance
Studies have shown that sleep enhances athletic performance. If you get a good nights sleep you will reap the benefits of;
- Having more energy
- Better focus and coordination
- Improved speed
- Improved performance intensity
If you love to workout, hit the gym hard, run for miles, dance, whatever it may be, get your sleep in to get the very best out of yourself and your training sessions.
4. Lower risk of heart disease and stroke
Getting enough sleep helps to regulate our blood pressure which in turn will help prevent heart disease which can also reduce the chances of sleep-related conditions such as sleep Apnoea. Getting a good night’s rest promotes all round better health for your heart which is vital.
5. Reduce inflammation in the body
Lack of sleep increases the stress levels in the body and in turn raises the level of inflammation. This can put us more at risk of heart related conditions, diabetes, and cancer. It is suggested that there is a link between sleep deprivation and inflammatory bowel diseases. These affect the gastrointestinal tract. This was taken from a study found in the World Journal of Gastroenterology. Sleep deprivation can contribute to these diseases and in turn these diseases can contribute to sleep deprivation.
6. Quality sleeps helps to prevent depression
There is a strong link between mental health issues, such as depression and sleeping disorders / poor sleep quality. Many of the chemicals in our bodies are impacted when we sleep including serotonin. Those people with serotonin deficiencies are more likely to suffer from depression. It is estimated around 90% of people with depression complain about the quality of the sleep they are getting. It is sadly linked to an increase in the risk of suicide.
7. Sleep improves your immune function
Numerous studies have found that getting a good night’s sleep will help boost your immune system. Researchers in Germany have found that sleep improves our T cells which are those found in the immune system.
“T cells are a type of… immune cells that fight against intracellular pathogens, for example virus-infected cells such as flu, HIV, herpes, and cancer cells,” This is a quote from Stoyan Dimitrov, PhD, a researcher at the University of Tübingen and an author of the study.
8. You sleep well – Your mood is great!
When we sleep well, we are well rested. We therefore have more energy to take on the day and with that are less likely to feel tired, irritable, and ratty. Even the smallest things can get on your nerves after a rubbish night’s sleep, so do yourself and everyone else around you a favour and get the ZZZ’s in!
9. Look great!
As we know our bodies rest and repair when we sleep. The more we sleep, the more it can get to work at resetting and getting us not just ready to feel great for a brand-new day but look good. Good adequate sleep will also reduce if not completely remove, dark circles and bags under the eyes whilst giving you a spring in your step and a smile on your face.
10. Lack of sleep can lead to dangerous driving
According to studies you are more likely to be involved in a car accident when you are not getting adequate sleep. As you are not well rested it your concentration and focus is not as it should be and therefore your reaction time is a lot slower. Get your ZZZ’s in and stay safe!
Tips for improving your sleep
1. Create calmness – Get into a routine of getting in the mood for sleep with any or all of the following; Listen to calming music, read a book, soak in a hot bubble bath, meditation, camomile tea or warm milk.
2. Ensure you have a cosy and comfortable environment – A dark and quiet room that is the of the right temperature will help you achieve good sleep. Not too hot or too cold. Ensure you are not in a noisy environment.
3. Sleep in comfort – Ensure you have a comfortable bed, duvet, sheets, and pillows etc.
4. Keep a routine and schedule – Regulate your inner clock by going to bed at the same time each night.
5. Be mindful of what you consume – Try to avoidalcohol and large meals in the few hours leading up to bedtime. There have been studies to link caffeine, alcohol and nicotine to poor sleep quality so try and minimise these stimulants and avoid caffeine in the afternoon and evening
6. Exercise during the day – Get moving during the day and use your energy. This will help you unwind and be prepared for a good night’s sleep.
7. Get off your phone at bed time! – Watching TV, looking at your phone, laptop, iPad immediately before you try to sleep has been linked with poor sleep quality from the blue light these screens emit. Try keeping your television watching to a different room to the bedroom and reading a book for 20 minutes before bed, or anything other than looking at a screen.
I have used the following references as a source of information;
The Sleep Foundation, Healthline, VeryWell Health, Healthline