The Importance of Sleep

The sleep-wake cycle is one of the body’s most basic needs, and it has a huge impact on how well we feel during our waking hours. It’s no wonder, then, that getting the recommended amount of sleep is a key part of good health—and that people who don’t get enough sleep have higher risk of obesity, heart disease, depression, high blood pressure, and memory problems.

The science of sleep is still evolving, but we know that during slumber your body is hard at work: Your muscles repair themselves, the brain sweeps out waste, and memories are consolidated. Your body also releases hormones that influence everything from hunger to stress levels, and it’s clear that sleep is key for mental and physical health.

For many years, scientists believed that when you were asleep, your brain shut down and took a break. But new research shows that when you’re sleeping, the brain and body are active, and certain processes that only happen during slumber are vital for a healthy life.

Sleep is essential for brain function, and it’s particularly important for learning and memory. During sleep, the brain deals with information received during the day, consolidates memories, and clears cellular and protein debris that accumulates throughout the day, including plaque-forming amyloids and tau proteins associated with Alzheimer’s disease.

In addition, during sleep, the brain creates new neural pathways that can help you deal with stressful situations or improve your ability to learn and remember. Sleep is also essential for emotion regulation, and research suggests that adults who don’t get enough rest are more likely to become depressed or anxious.

A lack of sleep is also associated with weight gain, poor nutrition, and decreased energy levels. Moreover, sleep deprivation can affect the immune system, which may lead to more infections and slower wound healing.

The most important factor for getting a good night’s sleep is to have a consistent routine, including going to bed and waking up at the same time every day. A good sleep environment is important, too: Make sure the bedroom is cool and dark and that there’s no noise or light coming in from outside. Avoid using electronics (especially bright screens) near bedtime, as these can disrupt the release of melatonin, which signals the body that it’s time for sleep.

Try to keep a regular schedule, especially on weekends and holidays, so that your body can adjust easily to the routine and set its internal clock. Aim for a goal of 9-12 hours of sleep per night for school-age kids, and 8-10 hours for teens. If you have trouble falling asleep, read a book or do something quiet and relaxing for 30 minutes before trying to fall asleep again. It helps to have a “sleep-friendly” room, which includes dark curtains and a comfortable mattress. It also helps to have a “sleep-friendly” bedtime routine, such as putting on pajamas and reading a book or talking about the day’s events.