By Avni Dalal, ND
Did you know that over one-third of adults do not get enough sleep?1 Sleep is a fundamental biological necessity, playing a crucial role in our physical and mental well-being. Unfortunately, most of us are getting less than 6-7 hours of rest per night, and sleep deprivation is especially prevalent among women between 20 and 59 years old.2 As we delve into the importance of sleep, we’ll explore its profound impacts on health and provide tips for achieving a better night’s rest.
Understanding Sleep: A Biological Necessity
Sleep is an active process crucial for maintaining numerous bodily functions, rather than a mere passive state. It consists of several stages, including REM (rapid eye movement) and non-REM sleep, each serving unique purposes. Our circadian rhythm—a natural internal clock—helps regulate our sleep-wake cycles, guiding us to feel awake and alert during the day and sleepy at night.
To optimize health, at least 20% of nighttime sleep should occur in deep sleep cycles, characterized by the slowest brain wave frequencies. This is a vital period for replenishing metabolic systems, recovering immune system function, and strengthening the performance of the central nervous system.
If you’re asking yourself, “Am I getting enough quality sleep?” you are not alone. Read more about the effects and indications of insufficient deep sleep.
Sleep and Physical Health
The relationship between sleep and physical health is extensive. Adequate sleep supports a healthy immune system, allowing our bodies to fend off infections properly. It also regulates hormones, such as cortisol and insulin, which are vital for maintaining a healthy weight and energy levels. Numerous studies link sleep deprivation to chronic conditions, such as obesity, diabetes, heart disease, stroke, and neurodegenerative conditions.1,3 Prioritizing sleep is not just a luxury; it is crucial for protecting our longevity.3
Sleep and Mental Health
Most of us reading this know how even one night of disturbed sleep affects our mood and cognition, and you didn’t make it up in your head. In fact, sleep significantly influences our mental health. Poor sleep is associated with heightened feelings of anxiousness and depression, and inadequate rest can impair cognitive functions we need to get through our day-to-day, such as attention, recall, and memory formation, which may also increase the risk of accidents and injuries.1,4 Research shows that individuals with sleep disorders are at a greater risk for developing mental health disorders.1,4 By recognizing the effects of sleep on our mental health, we can better understand the importance of restorative sleep in maintaining emotional well-being.
The Consequences of Sleep Deprivation
The effects of insufficient sleep are both immediate and long-term. Common consequences include fatigue, irritability, and decreased productivity compared to your normal baseline.1,3 Long-term sleep deprivation can increase the risk of chronic conditions and even reduce life expectancy.1,3,4 It is vital to acknowledge these risks and prioritize sleep as an integral part of our health.
Continue reading to learn more about practical strategies to ensure restful sleep.
Tips for Improving Sleep Quality
To enhance your sleep hygiene, consider these practical tips:
- Create a sleep-friendly environment: Ensure your bedroom is dark, quiet, and cool. Use blackout curtains, ear plugs or a white noise machine, and comfortable bedding.5
- Establish a regular sleep schedule: Go to bed and wake up at the same time each day. This helps regulate the body’s internal clock.6
- Limit screen time before bed: The blue light emitted by screens can disrupt your circadian rhythm, so put the devices away at least one hour before bed and consider wearing blue-light blocking glasses.6
- Get adequate exposure to natural light during the day, especially in the morning, to help maintain healthy sleep-wake cycles.5
- Practice meditation, deep breathing, or gently stretching to wind down before sleep.6
- Consider supplementing with targeted nutrients: Supplements like melatonin, Ashwagandha, l-theanine, and lemon balm extract can help you fall asleep and stay asleep to improve overall sleep quality.7,8,9
Conclusion
Prioritizing sleep is essential for achieving and maintaining optimal health and well-being. By understanding the impacts of sleep on our bodies and minds, we can make informed choices to improve our sleep quality. Take a moment to assess your sleep habits and consider implementing these strategies for better rest. Your health will thank you.
References:
1. Liu Y et al. MMWR Morb Mortal Wkly Rep. 2016;65(6):137-141.
2. Pankowska MM et al. Prev Chronic Dis. 2023;20:E53.
3. Mukherjee S et al. Am J Respir Crit Care Med. 2015;191(12):1450-1458.
4. Zhao Z et al. Front Neurol. 2017;8:235.
5. Denlinger CS et al. J Natl Compr Canc Netw. 2014;12(5):630-642.
6. Baranwal N et al. Prog Cardiovasc Dis. 2023;77:59-69.
7. Chan V et al. Postgrad Med J. 2022;98(1158):285-293.
8. Carlos RM et al. Chronobiol Int. 2024;41(6):817-828.
9. Gratwicke M et al. Nutrients. 2021;13(5):1586.
