The Benefits of a Good Night’s Sleep

For people who struggle with stress, a good night’s sleep may seem like an impossible dream. Insufficient rest can lead to anxiety, depression and a host of other mental health issues. But a good night’s rest also has a number of physical benefits. The body’s complex system of sleep is an important part of our daily functioning and helps us to heal from illness, injury and exercise.

During sleep, your heart rate slows down and blood pressure decreases. Your eyes and muscles relax, brain waves spike then slowly slow down, and your breathing becomes shallower. You move through four stages of sleep, each lasting varying lengths of time. The first three are called non-rapid eye movement (NREM) sleep and the final stage is rapid eye movements (REM). A cycle of REM occurs throughout the night and makes up about 25% to 30% of total sleep.

Scientists aren’t sure exactly why we sleep. One theory is that we’re wired to sleep in a single consolidated block at night, rather than alternating between periods of wakefulness and sleeping. This might have helped early humans avoid predators, conserve energy and meet their need for rest, all at the same time.

Another possibility is that sleep plays a vital role in regulating chemicals in the brain that affect emotions, so a good night’s rest contributes to emotional well-being. It also may help the brain to consolidate memories and convert short-term ones into longer-term ones, a process that explains why it’s so important for learning. Sleep is also believed to be essential for a healthy immune system. It reduces inflammation and boosts the body’s ability to fight disease, repair cells and tissues, and respond to vaccines.

The need for sleep is a fundamental aspect of human biology, finely tuned by millions of years of evolution to enable us to survive and thrive. But modern life, with its artificial light and noise pollution, overnight shift work, electronic devices, poor diet and stress, has disrupted the natural course of sleep for many of us. Insufficient sleep is associated with a host of chronic health problems, including memory loss, high blood pressure, diabetes and heart disease.

Getting enough sleep can help you perform better at work and school, have stronger immune function, improve your mood and make smarter decisions. It also may reduce your risk of stroke, cancer and obesity. A growing body of evidence shows that lack of sleep is linked to an increased risk of mental health problems, including depression and anxiety. In addition, poor sleep can lead to motor vehicle accidents and other dangerous behaviors.