Why We Need Sleep
Authored by Kyle Golden (October 9, 2023)
“I’ll sleep when I’m dead.”
It’s the mantra of many Americans. Doing what we are told to do to get ahead by limiting the amount of sleep we get. As a result, many of us are chronically sleep-deprived, often overlooking the importance of healthy, normal sleep in our lives. The demands of a career, school, and personal obligations often take precedence over restful sleep, leading to a culture that glorifies productivity at the expense of adequate rest. In our fast-paced society, sleep is often seen as a luxury rather than a necessity. However, this mindset overlooks the numerous detrimental effects of sleep deprivation on physical and mental health, often leading to chronic sleep disorders. It’s time we, as a whole, begin to recognize the value of sleep and prioritize it as a necessary component of overall wellness.
Adequate sleep is essential for maintaining good health. During sleep, the body repairs and rejuvenates itself, allowing for the proper functioning of various bodily systems. Quality sleep has been linked to a reduced risk of chronic diseases. It also plays a vital role in supporting cognitive function, mood regulation, and immune system function. Prioritizing quality sleep is crucial for overall well-being and optimal overall health.
Why We Ignore Sleep
In America, sleep is often disregarded due to the prevailing culture of productivity and the prioritization of work, school, and almost all other obligations. The demands of modern life, with its emphasis on achievement and success, have created a society that glorifies busyness and views sleep as a luxury rather than a necessity. Many individuals believe that sacrificing sleep is necessary to meet the demands of their responsibilities and to keep up with the fast pace of American life.
This mindset overlooks the detrimental effects of sleep deprivation on physical and mental health. The lack of awareness about the importance of sleep and its impact on overall well-being contributes to the chronic sleep deprivation experienced by many Americans. It is crucial for individuals and society as a whole to recognize and prioritize the value of sleep in order to promote better health and well-being.
So, What is Sleep?
Sleep is a natural state of rest that our bodies require for proper functioning. It consists of distinct phases that cycle throughout the night. The two main categories of sleep are rapid-eye movement (REM) sleep and non-rapid-eye movement (NREM) sleep.
NREM sleep is divided into three stages: N1, N2, and N3. N1 is the lightest stage of sleep, where we transition from wakefulness to sleep. N2 is a deeper stage characterized by decreased body temperature and heart rate. N3 is the deep sleep stage, also known as slow-wave sleep when the body repairs and regenerates tissue.
REM sleep is the stage associated with vivid dreams and increased brain activity. Understanding these phases of sleep can help us prioritize and optimize our sleep patterns for better health and well-being.
How much sleep do adults need?
The National Sleep Foundation recommends that an average healthy adult get between seven to nine hours of sleep per night. Of course, the number of hours we need can depend on many factors and can vary for each person. For example, poor sleep quality could also affect one’s sleep health and how many hours of sleep are needed.
Sleep and Weight Control
Adequate sleep plays a significant role in weight control. Lack of sleep has been associated with an increased risk of weight gain and obesity. Inadequate sleep can disrupt the balance of hormones that regulate appetite, ghrelin and leptin. Ghrelin is known as the "hunger hormone" and stimulates appetite, while leptin is known as the "satiety hormone" and signals fullness.
Insufficient sleep can lead to an increase in ghrelin levels, which can make us feel hungrier and more likely to overeat. At the same time, it can decrease leptin levels, which can reduce feelings of fullness and increase cravings for high-calorie foods. This disruption in appetite-regulating hormones can contribute to overeating and weight gain.
Moreover, sleep deprivation can impact our energy levels and motivation to engage in physical activity. When we are tired, we are less likely to participate in regular exercise, which can further contribute to weight gain.
On the other hand, getting enough sleep helps support healthy weight management. It allows our bodies to regulate appetite hormones, promoting feelings of fullness and reducing cravings. Sufficient sleep also aids in maintaining a balanced metabolism and proper energy utilization.
Sleep and Diabetes
Proper sleep plays a crucial role in insulin regulation and the prevention of diabetes. Insufficient sleep has been linked to an increased risk of insulin resistance, a condition in which the body's cells become less responsive to insulin. When insulin resistance occurs, it becomes more difficult for the body to regulate blood sugar levels effectively.
During sleep, the body undergoes processes that help maintain insulin sensitivity. Sufficient sleep allows for the proper release and utilization of insulin, which helps transport glucose from the bloodstream into cells for energy production. When we consistently get enough sleep, it supports the body's ability to regulate blood sugar levels efficiently.
Chronic sleep deprivation can lead to disturbances in insulin regulation. Lack of sleep can disrupt the balance of hormones involved in glucose metabolism, such as insulin and cortisol. This disruption can contribute to elevated blood sugar levels and an increased risk of developing type 2 diabetes.
Getting an adequate amount of sleep on a regular basis is crucial for preventing insulin resistance and reducing the risk of diabetes.
Sleep and Cognitive Function
Quality sleep plays a vital role in supporting cognitive function. During sleep, the brain consolidates and processes information gathered throughout the day, helping with memory retention and learning. Sleep has been shown to enhance memory and improve problem-solving skills, creativity, and critical thinking.
During deep sleep, the brain engages in a process called memory consolidation. This process involves transferring information from short-term memory to long-term memory, making it easier to retrieve and retain information. It is during this stage that the brain strengthens neural connections, reinforcing learning and memory formation.
In addition to memory consolidation, sleep also helps regulate various cognitive processes, such as attention, concentration, and decision-making. Sufficient sleep allows the brain to recharge and reset, enabling optimal cognitive functioning during waking hours. Lack of sleep can impair cognitive performance, leading to difficulties in concentration, focus, and problem-solving.
Sleep and Neurodegenerative Diseases
Quality sleep has been found to play a critical role in promoting brain health and reducing the risk of neurodegenerative diseases such as Alzheimer's and Parkinson's.
During sleep, the brain undergoes important processes that help clear out toxins and waste products that accumulate during the waking hours. This includes the removal of beta-amyloid plaques, which are associated with Alzheimer's disease. Sufficient sleep supports the brain's ability to efficiently clear these harmful substances, reducing the risk of cognitive decline and the development of Alzheimer's.
Sleep plays a role in regulating the production and balance of neurotransmitters, which are essential for proper brain function. Insufficient sleep can disrupt the delicate balance of neurotransmitters, including dopamine, which is involved in the regulation of movement and is depleted in Parkinson's disease. Prioritizing quality sleep may help support the production and regulation of dopamine, potentially reducing the risk of Parkinson's and promoting better motor control.
Adequate sleep helps strengthen neural connections and enhances the retention of information, which is important for learning and memory. By promoting optimal cognitive function and memory retention, quality sleep may help mitigate cognitive decline and improve overall brain health, reducing the risk of neurodegenerative diseases.
It is important to note that while sleep can play a supportive role in reducing the risk of neurodegenerative diseases, it is not a guaranteed preventive measure. Other lifestyle factors and genetic predispositions also contribute to the development of these conditions.
Tips for a good night’s sleep
Keep a sleep schedule: Go to sleep and wake up at the same time every day, including weekends. Keeping a healthy sleep schedule helps regulate your body's clock and promotes better sleep quality.
Relax Before Bedtime: Create a bedtime routine that tells your body that it's time for slumber. Try reading a book, taking a warm shower, or techniques such as deep breathing or meditation.
Create a sleep-friendly environment: Make sure your sleep environment is quiet, dark, and cool so you can fall asleep faster. The ideal sleeping temperature is between 60-67 degrees Fahrenheit. Use earplugs, eye shades, or white noise machines if needed. Consider investing in a comfortable mattress, pillows, and bedding.
Shut off electronic devices well before bed: Electronic devices like smartphones, tablets, and computers emit blue light that can interfere with your sleep cycles. Stop using these devices at least an hour before bedtime. If you need to, use blue light filters or night mode settings.
Avoid stimulants and heavy meals close to bedtime: Limit your intake of caffeine, nicotine, and alcohol, as these substances can disrupt sleep patterns. Also, avoid eating large meals or spicy foods close to bedtime, as they can cause discomfort and indigestion.
Engage in regular physical activity: Regular exercise can improve sleep quality and overall health by reducing stress and promoting relaxation. But, you will want to avoid vigorous exercise close to bedtime so as to not over-stimulate your body.
Remember, everyone's sleep needs are different, so it's essential to find what works best for you. If you continue to struggle with sleep or think you may be suffering from a sleep disorder like sleep apnea or chronic insomnia, it may be helpful to consult with a healthcare professional for further guidance.
(Consider this article as general information on health, fitness, and lifestyle. Always consult your physician or health care provider before making significant changes to your diet or lifestyle. This article should not be considered advice or a substitute for advice from your physician or other qualified health care provider.)
Hi, I’m Kyle Golden,
Founder and Coach at Vireo Fitness. For over 16 years I have helped hundreds of clients just like you find their path to better health. Get in touch today and find out how I can help you embrace a better lifestyle and realize your full potential!