The Importance of Sleep
Getting good quality sleep is an essential part of a healthy life. It promotes mental and physical health, a strong immune system, and good cardiovascular function. In fact, the Centers for Disease Control and Prevention recommend that adults get 7 to 9 hours of sleep per night. However, many people struggle to get the amount of sleep they need. Several factors influence the amount of sleep that an individual needs, including their age and lifestyle habits. In addition, some individuals are predisposed to certain sleep disorders that can affect their quality of sleep and their overall health.
Sleep is a complex process that influences almost every tissue and system in the body. Scientists are only beginning to understand its role in the body and mind, and it is a key factor in determining your health and mood. A lack of sleep has been linked to a variety of diseases, including heart disease, high blood pressure, obesity, diabetes, depression, and anxiety.
The biological processes that drive your internal clock to match the 24-hour cycle of day and night are called circadian rhythms. They work alongside the sleep drive, a natural desire to sleep that builds as the time since you last slept grows longer. The drive balances the need for rest with the energy your body needs to function during the day and night, keeping your internal clock in sync with the world around you.
During sleep, the body “powers down” and most organ systems become less active. This allows your body to conserve energy and use the stockpiled resources from the day to keep working when you’re awake.
In the brain, sleep has been shown to strengthen memories and improve emotional regulation. It also helps the brain clear out waste products, called toxins, that build up throughout the day. A drainage system in the brain called the glymphatic system removes these toxins twice as fast during sleep than it does during wakefulness.
Sleep has been shown to help your immune system fight infections and maintain a healthy weight. It also plays an important role in development during childhood and adolescence, when the body produces growth hormones that support physical development. Getting enough quality sleep can also reduce your risk of developing an addiction or eating disorder.
A growing body of evidence suggests that poor sleep is associated with an increased risk for a variety of disorders, including heart disease, diabetes, depression, and Alzheimer’s disease. It may even increase your risk for accidents and injuries, like car crashes.
The best way to ensure you get the quality sleep you need is by following a regular sleep schedule. Try to go to bed at the same time each night and set a reasonable alarm for when you need to wake up. In addition, it’s important to avoid caffeine and alcohol before bed, and practice stress-reduction techniques. It’s also helpful to exercise and eat a healthy diet.