Our daily lives are becoming busier, and we often attempt to stretch every hour and minute of our day to the maximum of its utility. Unfortunately, we sometimes sacrifice sleep thinking that we can use that time to catch up with what we didn’t do during the day, then drink a cup of coffee or energy drink in the morning to hit the next day running. Yet, there exists a multitude of compelling reasons why we should be concerned about getting a healthy night’s sleep.
Why humans need better sleep
To understand how sleep is essential to the proper functioning of the human body, we must first understand what sleep really is. Some people still believe that sleep is a period of “dormancy” where the body and brain are inactive, but there’s a more comprehensive understanding of what sleep is (and its impact) than what most people realize. The truth is that sleep is a series of physiological processes happening within the body that work to keep it in a healthy state.
According to research, 1 in 3 American adults do not get adequate sleep. Regrettably, this means most adults are deprived of the essential sleep needed to carry out vital body maintenance processes, leaving many Americans vulnerable to the detrimental health effects of sleep deprivation.
How sleep affects your health
The most commonly-discussed consequences of sleep deprivation are on the brain and its healthy functioning in areas like reasoning, problem-solving, attention to detail, productivity, and mood. Lack of sleep can wreak havoc on your daily activities, preventing you from completing necessary tasks efficiently and — in some cases — safely. For example, several studies have shown that the level of impairment from drowsy driving is nearly equivalent to driving drunk.
But the repercussions of sleep deprivation don’t end at the brain, as its pervasive effects can impact many body systems and elevate the risk of ailments ranging from diabetes and obesity to cardiovascular disease and beyond. For those who aspire to lead a wholesome lifestyle, high-quality sleep is imperative to maintain optimal bodily functioning.
Scientists have studied how sleep can directly impact the immune system and have found that there are several ways in which this essential bodily function is necessary for the body’s self-maintenance. During sleep, the body’s energy-consuming processes are reduced to their minimum levels, freeing up energy for the immune system to do its critical function of defending the body against threats.
During sleep, the body naturally adjusts its vital functions, such as heart rate, breathing, and blood pressure. This regulation is necessary for good cardiovascular health, as the lack of it causes higher daily average blood pressure, which increases the risk of heart disease and stroke. It has been observed through research that the less you sleep, the higher your average blood pressure will go — those sleeping six or fewer hours per day experience the sharpest increase (when there is a greater need for self-repair and restoration).
Additionally, hormones are released as part of the body’s natural “repair” process during sleep, which helps restore cells and control the body’s use of energy. These same hormones have also been associated with obesity.
Some hormones released by the body during sleep include ghrelin — which makes you feel hungry — and leptin — which makes you feel full. Without sleep, the body’s levels of ghrelin and leptin can become unbalanced. In cases where ghrelin levels are increased and leptin levels are decreased, feelings of excessive hunger and overeating become more commonplace.
Another hormone regulated during sleep is insulin — the hormone that regulates glucose (i.e., blood sugar) levels in the body. Lack of sleep can affect how your body reacts to insulin, and also puts you at higher risk of developing Type-2 diabetes. And in known diabetics, sleeping less than 7 hours a night can make managing the condition harder by increasing insulin resistance, making you hungrier the next day, and reducing how full you feel after eating.
How to adjust your sleep for a healthier life
It is well known that the amount of sleep a person needs can vary significantly based on factors such as age and overall health. For adults, the optimal amount of sleep ranges between seven to nine hours per night, with those receiving fewer than seven hours likely to encounter a slew of critical health complications.
Growing teenagers and children require even more sleep for psychological functioning, with the greatest need arising for infants aged between four months and one year, who need 12-16 hours of sleep per day to thrive.
The pathway to a revitalizing and restorative rest is within reach, as we can all take actionable steps to elevate our sleep quality and quantity. While change can be challenging, breaking free from unhealthy habits empowers us to unleash the full potential of quality sleep, leaving us feeling energized, refreshed, and motivated to tackle any challenge necessary.
Nurturing healthy sleep habits, such as going to sleep at a consistent time every night, steering clear of caffeine and heavy meals before sleep, minimizing electronics in your bedroom and nighttime routine, and staying physically active throughout the day, can unleash the full potential of restful restorative sleep patterns.
Elevating your sleep quality can be a game-changer. It can be the key to unlocking your full potential, fueling your productivity, and empowering you to live your best life. By making a conscious effort to cultivate healthy sleep habits, you can overcome the negative effects of poor sleep and revitalize your mind and body. You can also awaken each day with renewed energy, purpose, and mental clarity by simply making quality sleep an integral part of your overall well-being.
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