As the days get longer, and summer brings about celebrations and vacations, sleep can sometimes be put on the back burner. But it shouldn't be!
Sleep is so important to our overall well-being—including our physical, mental, emotional, vocational, relational, and spiritual health. That’s why in this article, we’ll be going over why sleep is important, the science behind what happens when we sleep, and last but not least, tips for improving your sleep.
We’ve been told “go to bed” by our parents and the term 'beauty sleep’ gets tossed around a lot…but why exactly is it important? First and foremost, our sleep gives our bodies and minds time to rest and recharge after the busy days we live which allows us to get up and do it all over again. In fact, sleep affects every single system in our bodies, including our heart and circulatory system, respiratory system, immune system, and metabolism.
Don’t believe us? Science has shown that good sleep improves brain performance, mood, and health, whereas consistently getting poor sleep is linked to diseases like heart disease, stroke, and dementia.1
Here are some other health benefits of hitting the hay2:
One last thing we’ll mention is that when it comes to sleep, both quantity and quality are important. You want to get enough hours in bed and make sure that time spent is a deep, restorative, uninterrupted sleep.
As humans, we live off a 24-hour clock called our circadian rhythm. This clock works alongside our sleep drive, which is a system in our bodies that creates a desire to sleep the longer you have been awake. Every night, as darkness sets in, the body releases a sleep hormone called melatonin. With the morning light, the level of melatonin in our system becomes almost undetectable to help us wake up.
Throughout the night, our bodies also cycle through 4 stages of sleep. N1 is the lightest and we spend the shortest amount of time in it. N2 is where most adults spend half the night here, our typical sleep. N3 is the deepest sleep; being in this stage is what helps you wake up refreshed and rejuvenated in the morning. Last, but not least, the REM stage is where we dream and it typically accounts for 25% of your sleep, tending to happen closer to the morning.2
So, we learned that sleep is important, but now let’s dive into the science behind what sleep does for a few of our body systems.3
Circulatory System: Your parasympathetic nervous system takes over while you sleep so your heart gets a break because it doesn’t have to work as hard
Hormones: Sleep helps release hormones through the body throughout the day. This includes melatonin which we mentioned above to help you sleep and cortisol upon waking up which promotes alertness.
Immune System: When you sleep, a certain type of immune cell works harder. So if you don’t sleep, your immunity can drop and it’s easier for you to get sick.
Learning and Memories: Sleep can help with learning and forming long-term memories.
Here are 7 tips to help you sleep more and sleep better!
Going to bed and waking up at similar times, even on the weekends, helps create a consistent schedule for your body and ensures you’re getting enough sleep all 7 days of the week.
Naps are okay to take, but if you do, make sure to keep them short, under 30 minutes. Longer naps, especially in the afternoon, can mess with your circadian rhythm and make you less tired when it’s naturally time to go to bed at night.
Exercise does 2 things that help sleep. First, it increases the production of melatonin, which is the hormone used to promote sleepiness at night. Second, exercise reduces stress which can often interfere with sleep.
Sunlight, especially in the morning, helps stimulate your circadian rhythm which helps your sleep-wake cycle and the functioning of your body.
Blue light from electronics can mess with your circadian rhythm, especially before bed. So, limit your screen time before bed and instead choose a non-electric activity to wind down such as reading, listening to music, or coloring.
Your sleep environment plays an important role in the quality of your sleep. Typically, spaces that are cold, dark, quiet, and create a relaxing atmosphere for you will help you wind down, fall asleep, and get quality sleep.
We’ve all been there, laying in bed, tossing and turning, trying to fall asleep. If after 20 minutes you still can’t fall asleep, don’t just lie in bed. Get up and do something relaxing until you feel tired and are able to go to bed.
Sleep is so important for the functioning of your body and mind, and therefore, should not be overlooked for your overall health and wellbeing. Of course, it can be frustrating when you aren’t able to sleep or still wake up tired. Try the tips listed above or talk to your doctor if sleep issues persist.
One thing that could be causing sleep problems is if you’re stressed out about a problem in your life. If mental health, grief, relationship or work issues, or something else is on your mind, talking to someone can help clear your mind and release stress in your life. We can help connect you with someone to talk to about whatever it is you’re going through today. Your sleep and health are worth it!
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