Sleep is essential to good health. In fact, we need sleep to survive – just as we need food and water.
Many biological processes occur during sleep, and these processes are essential to our overall health. Without it, our bodies cannot function properly.
- The brain stores new information and gets rid of toxic waste.
- Neurons communicate and reorganize, supporting healthy brain function.
- The body repairs cells, restores energy, and releases molecules such as hormones and proteins.
What is the purpose of sleep? (1)
There is only one explanation for why we need sleep. It is likely necessary for several biological reasons. So far, scientists have found that sleep helps the body in several ways. The following are the most prominent theories and their causes.
Energy conservation
We need sleep to conserve energy. As sleep allows us to reduce our calorie needs by spending part of our time working with a low metabolism.
This concept is supported by the way your metabolic rate decreases during sleep. Research indicates that 8 hours of sleep for a person per day can provide 35 percent of energy per day over full alertness.
cellular repair
The idea is that sleep allows cells to recover and regrow. This is supported by many important processes that occur during sleep, including:
- Muscle repair.
- Protein synthesis.
- tissue growth.
- secretion of hormones.
improve brain function
Sleep is essential for brain function. Specifically, it allows neurons to reorganize.
When we sleep, the brain’s glymphatic (waste disposal) system removes waste products from the central nervous system. It removes toxic byproducts from the brain, which build up throughout the day. This allows the mind to function well upon awakening.
Research suggests that sleep contributes to memory function by converting short-term memories into long-term memories, as well as by erasing or forgetting unnecessary information that may cause havoc in the nervous system.
Sleep affects many brain functions, including:
- learning.
- memory.
- Problem solving skills.
- creativity.
- Decision making.
- concentration.
emotional stability
Sleep is essential to emotional health. Brain activity increases during sleep in areas that regulate emotions, supporting healthy brain function and emotional stability.
When you don’t get enough sleep, the area of your brain responsible for emotions can overreact. Research shows that sleep and mental health are intertwined. On the one hand, sleep disorders can contribute to the emergence and development of mental health problems, but on the other hand, mental health problems can also contribute to sleep disorders (depression-schizophrenia).
maintain weight
Sleep affects weight by controlling hunger hormones. These hormones include ghrelin, which increases appetite, and leptin, which increases feelings of fullness after eating.
During sleep, the hormone ghrelin decreases due to the consumption of less energy than when awake.
However, lack of sleep raises the level of the hormone ghrelin and suppresses the hormone leptin. This imbalance leads to feelings of hunger, which can increase the risk of eating more calories and gaining weight.
Recent research shows that chronic sleep deprivation may be associated with an increased risk of:
- obesity.
- metabolic syndrome;
- type 2 diabetes
proper insulin function
Insulin is a hormone that helps cells use glucose, or sugar, for energy. But in insulin resistance, cells don’t respond properly to it. This leads to high blood glucose levels and eventually type 2 diabetes.
Sleep may prevent insulin resistance. This keeps the cells healthy so they can easily absorb glucose. The brain also uses less glucose during sleep, which helps the body to regulate overall blood glucose.
immunity
A healthy and strong immune system depends on sleep. Research shows that sleep deprivation can dampen the immune response and make the body vulnerable to germs.
When you sleep, your body makes cytokines, which are proteins that fight infection and inflammation. It also produces some antibodies and immune cells. Together, these molecules work to prevent disease by destroying harmful germs.
This is why sleep is so important when you are sick or stressed. During these times, the body needs more immune cells and proteins.
heart health
While the exact causes aren’t clear, scientists believe sleep supports heart health. This stems from the link between heart disease and lack of sleep.
The Centers for Disease Control and Prevention (CDC) says the average adult needs 7 hours. Getting less than that on a regular basis can lead to health problems, many of which can harm heart health.
Lack of sleep is linked to risk factors for heart disease, including:
- Hypertension.
- Increased activity of the sympathetic nervous system.
- increased inflammation;
- High levels of cortisol.
- overweight.
- Insulin resistance.
How much sleep do we need? (1)(3)
The recommended amount of sleep depends on age. It also varies from person to person, but the CDC source (Centers for Disease Control and Prevention) suggests the following durations based on age:
- From birth to 3 months: 14 to 17 hours.
- 4 to 12 months: 12 to 16 hours per 24 hour period, including naps.
- 1 to 2 years: 11 to 14 hours every 24 hours, including naps.
- 3 to 5 years: 10 to 13 hours every 24 hours, including naps.
- From 6 to 12 years: from 9 to 12 hours.
- From 13 to 18 years: 8 to 10 hours.
- 18 to 60 years: 7 hours or more.
- From 61 to 64 years: 7 to 9 hours.
- 65 years and over: 7 to 8 hours.
What happens if you don’t get enough sleep?
Without enough sleep, the body struggles to function properly. Lack of sleep is linked to chronic health problems that affect the heart, kidneys, blood, brain, and mental health.
Also, lack of sleep increases the risk of accidents (such as traffic accidents and falls) due to drowsiness and lack of concentration.
Specific consequences of sleep deprivation can include:
- mood changes
- anxiety.
- Depression.
- memory weakness.
- poor concentration
- Impaired motor function.
- Fatigue
- Weakened immune system.
- overweight.
- Hypertension.
- Insulin resistance.
- Chronic diseases such as diabetes and heart disease.
- Increased risk of early death.
Most adults need 7 to 9 hours of sleep each night. So if you encounter sleep problems, you should consult a doctor to determine the cause and help get enough sleep.
How can we improve sleep quality? (2)
1- Exposure to bright light during the day:
The body has a natural time-keeping clock known as the circadian rhythm. Natural sunlight or bright light during the day helps maintain a healthy circadian rhythm. This improves energy during the day, as well as the quality and duration of nighttime sleep.
2- Reducing exposure to bright light at night:
Exposure to light during the day is beneficial, but exposure to light at night has the opposite effect. This is due to its effect on the circadian rhythm as mentioned earlier, tricking your brain into thinking that it is still daytime. This reduces hormones like melatonin, which aid relaxation and deeper sleep.
The blue light emitted by electronic devices such as smartphones and computers in large quantities – is the worst in this regard.
3- Not consuming caffeine late in the day:
Caffeine late in the day stimulates the nervous system and may prevent the body from resting normally at night. Caffeine can remain high in the blood for 6-8 hours. Therefore, drinking large amounts of coffee after 3-4 pm. Not recommended, especially if you are sensitive to caffeine or have trouble sleeping
4- Reducing irregular or long naps during the day:
Sleeping during the day infrequently or for an extended period of time can upset your internal clock and disrupt your nocturnal sleep regime.
5- Regulating sleep and wake times: This can help improve sleep quality in the long run.
6- Take melatonin supplements:
Melatonin is a master sleep hormone that tells the brain when it’s time to relax and head to bed. Melatonin supplements are a very popular way to help improve sleep quality and fall asleep faster. Melatonin supplements are taken when needed and after consulting a doctor or pharmacist.
7. Several supplements, including lavender and magnesium, can help with relaxation and sleep quality when combined with other strategies listed above.
8- Avoid drinking alcohol:
Avoid alcohol before bed, as it can reduce melatonin production during the night and disrupt sleep patterns.
9- Improve the bedroom environment by eliminating external light and noise to get a better sleep. Get a comfortable bed and pillow.
10- Eating a large meal before bed can lead to a lack of sleep and hormonal disruption.
11. Relaxation techniques before bed, including hot baths and meditation, may help you sleep.
12- Regular exercise during daylight hours is one of the best ways to ensure a good night’s sleep.
13 – Reducing fluid intake in the late evening and using the bathroom before bedtime.
Dear reader, sleep plays a major role in health, and if you are interested in optimal health, it is recommended that you make sleep a top priority in your life and apply the tips mentioned above.
Prepared by: Dalal Edriss
References:
1.
https://www.healthline.com/health/why-do-we-sleep
2.
https://www.healthline.com/nutrition/17-tips-to-sleep-better#_noHeaderPrefixedContent
3.