What We Don’t Know About Sleep
Sleep has a huge impact on our physical and mental health. It’s essential for brain development, growth and repair, as well as physical health like muscle growth. And it plays a big role in managing stress, regulating hunger hormones and controlling the immune system. Getting the right amount of rest also helps us think clearly and respond quickly to challenges. But just how much sleep we need varies by age and individual factors, and can be influenced by conditions like anxiety and depression.
While you’re asleep, your body and mind slow down and shut off from the outside world. In fact, within a minute of falling asleep, notable changes begin to happen. Your heart rate and breathing slow down, the brain’s activity ramps down, the senses become numb, and the body’s temperature drops.
The reason for this, according to some theories, is that humans evolved on a planet with a 24-hour day-night cycle. Having one consolidated block of sleep at night allowed early humans to avoid predators, conserve energy, and meet their needs for rest. The circadian rhythms that control sleep and wakefulness, along with the drive to sleep that increases as people get older, evolved to help us live in this natural 24-hour cycle.
During sleep, the brain forms new pathways to help remember and learn. It also consolidates emotional memories in a neurochemically safe environment, helping us process stressful situations and cope with mood swings. This is why poor quality sleep can lead to depressive symptoms.
Other benefits of adequate sleep include maintaining a healthy weight, regulating the hormones that control appetite and stress, and promoting growth. It’s important for good cardiovascular health, too, by lowering blood pressure and heart rate, as well as increasing blood flow to the brain and muscles. Sleep may also reduce blood sugar levels, thereby decreasing the risk of diabetes.
There’s a lot that we don’t know about sleep. But we do know that lack of it has some pretty serious consequences, including a weakened immune system, increased risk of obesity and type II diabetes, lowered alertness and thinking skills, as well as a higher risk of mental health issues like depression and anxiety. If you can’t get enough sleep, try setting a consistent bedtime and sticking to it. Establishing a daily routine can help reinforce sleep-wake homeostasis, as can avoiding bright lights and electronic devices close to bedtime. Then, make sure to choose activities that can calm and relax the body, such as reading or listening to soothing music. And be sure to stick to the recommended amount of sleep for your age.