Sleep is So Important to Our Health That It’s Impossible to Survive Without It
Sleep has long been considered one of the pillars of human health, along with diet, exercise, social engagement and moderation in alcohol intake. It has been convincingly tied to a healthier body inside and out, better immune function and longer lifespans. But, despite its obvious importance to physical and mental well-being, most of us aren’t getting enough sleep. Sleep disorders are common and often associated with poor health outcomes, such as heart disease, diabetes, high blood pressure and depression.
Behavioral and electrophysiological data have established sleep as the most active state in the human brain, although it is not entirely clear what exactly happens during this time. A wide range of behaviors have been observed during sleep, but the most widely accepted criteria for defining sleep involve relaxation of skeletal muscles and a general lack of overt goal-directed behavior.
Researchers have identified two different stages of sleep: non-rapid eye movement (non-REM) and rapid eye movement (REM). Non-REM sleep usually lasts 90 to 120 minutes, while REM sleep usually takes about 2 hours to complete. Both phases are characterized by distinct changes in brain activity. Earlier assumptions that sleep is an undifferentiated, passive state have been largely replaced with views that emphasize the varying activation of different parts of the brain during these periods.
While we’re asleep, our brains are working hard to keep us healthy and functioning properly. Sleep plays a critical role in many important physiological processes, including memory consolidation, emotional regulation and the development of healthy immune responses. It also allows the brain to clear away cellular and protein debris that would otherwise accumulate, leading to inflammation and cell death.
Sleep is so vital to our health that a growing number of scientists believe that it’s impossible for people to survive without it, at least not in the way we know now. Among the most obvious effects of inadequate sleep are the heightened risks of obesity and chronic diseases such as heart disease and diabetes. Other less-appreciated but no less important consequences are decreased cognitive performance, impaired driving ability and reduced work efficiency.
The good news is that a few simple lifestyle choices can improve the quality and duration of our sleep. The best strategy is to establish a regular bedtime and wake-up schedule and stick to it. Try to relax before going to sleep, such as by taking a hot bath or reading a book. It’s also important to keep your bedroom cool, dark and quiet and to avoid bright lights and electronic devices before you go to sleep. Eventually, these strategies “train” your body to go into a sleepy state when it’s supposed to do so. In addition, try to make sleep a priority in your life and be patient: it may take a while for your brain to get used to this routine. But the rewards are well worth it.