The Importance of Sleep

Sleep is a natural process that promotes health and wellbeing across the body and brain. During slumber, our muscles repair themselves, the brain sweeps out waste and memories are converted to long-term storage. Our heart rate, breathing and blood pressure rise and fall to help keep our bodies in balance. Hormones are released that influence everything from our appetite to stress levels. The importance of a good night’s rest has even spawned an entire field of medicine known as sleep science.

While most people think of sleep as a passive state, it is actually a very active process. Modern research has found that sleep has many roles, influencing every function of the human body. While sleeping, the brain prepares for learning and memory, and releases hormones that control our hunger, stress levels and body temperature. In addition, the brain is actively processing and storing information from our daily lives, and converting short-term memories into long-term ones.

When we get enough sleep, our immune system is stronger and helps us fight off germs and illness. Ongoing sleep deprivation, however, can change the way our immune cells and proteins respond to illness. Research also shows that well-rested people are more likely to have a successful response to vaccines.

The amount of sleep each person needs can vary widely, and may change over the course of a lifetime. For example, infants require up to 18 hours of sleep each day (including naptime), and school-aged children need between 10 and 14 hours.

Adults who regularly get a good night’s sleep are less likely to develop a variety of health problems, including obesity, depression, diabetes and heart disease. Those who struggle to get enough sleep have a higher risk of these conditions and of dying prematurely than those who are regular sleepers.

Getting enough sleep can reduce the risk of cancer, obesity and diabetes, improve mental health, boost immunity, lower blood pressure and promote good heart health. It can also make it easier to concentrate, and reduce the chances of accidents at work or at home.

It’s important to set aside time for sleep, and a relaxing bedtime routine, such as reading or listening to music. This can “train” your brain to know when it’s time for sleep. It’s also important to avoid bright lights and electronics, especially close to bedtime, as they can disrupt the body’s natural sleep-wake cycles.

If you’re not getting enough sleep, talk to your doctor about it. There are ways to improve your sleep that can include changing your diet, getting more exercise, or taking certain supplements. If you have a chronic medical condition, such as heart disease or diabetes, it’s important to let your doctor know about any symptoms that may be related to sleep. Together, you can find the best strategies for improving your sleep and overall health.