The Benefits of Sleep
If you’ve ever experienced the daytime effects of not getting enough sleep—loss of appetite, trouble concentrating, irritability and moodiness—you know how important it is to get the recommended seven to eight hours of rest every night. Sleep is a vital activity that carries out many critical (but often surprising) health functions, from supporting a healthy weight to regulating your circadian rhythm and even improving memory. But despite its apparent dormancy, your brain is very active during sleep, and scientists are constantly finding new ways that it contributes to your physical and mental health.
Before the 1950s, it was believed that sleep is a time when the brain and body “shut down.” But researchers now have a much more complex understanding of the functions of sleep. The amount of sleep you need each night depends on your age and general health, but most adults need at least 7-8 hours per night. Make the most of your restful hours by having a consistent bedtime and avoiding bright lights, computers or other electronic devices at least two hours before you go to sleep. A relaxing bedtime routine can also help to “train” your body and brain that it’s time for sleep.
During sleep, the body conserves energy by turning off and slowing down most of its systems. However, some activities are still needed. Most importantly, the brain’s glymphatic system clears out waste from the brain throughout the night. This process is thought to be crucial for the formation of memories and forming and strengthening neural connections in the brain. In addition, sleep supports a variety of cognitive activities, including emotional regulation, sound judgment and decision making, problem solving and attention.
The body is also working hard to maintain a balanced level of nutrients and hormones during sleep. For example, during sleep, growth hormone is released to support tissue growth and repair. The immune system is also kept strong by changes that occur during sleep, which reduces the risk of infection and improves your response to vaccines.
A good night’s sleep can also make you feel more emotionally stable and less likely to experience negative emotions, like anxiety or depression. It can also support healthy eating patterns and better manage your appetite, which in turn helps with weight control. Research suggests that sleep is crucial for maintaining a healthy heart, as it can lower your blood pressure and cholesterol levels. Adults who don’t get enough sleep are at an increased risk for type 2 diabetes because they may not be able to regulate their blood sugar levels.
The science of sleep is a bit like a partially assembled jigsaw puzzle. Scientists have found that a certain number of pieces—including sleep-wake cycles, the use of electricity and light, and melatonin production—but we still don’t know exactly how the parts fit together. Still, there’s no question that the benefits of sleep are powerful and well worth pursuing.