Sleep and Why It's Important

Wellness Program Manager, Chuck Chapa, lays down the facts about sleep, the disruption to our health caused by lack of sleep, and the seven things you can do to improve your sleep health and your overall well-being. 

With all the demands of everyday life, sleep often comes in last as an essential part of our daily routine. In reality, sleep ranks right up there alongside proper nutrition and exercise when we think about overall health and well-being. I remember during my time in the military, they told us that the human body needs a minimum of four hours of continuous sleep to function. I don’t know how much truth was actually in that statement, but I can promise you that trying to do anything with only four hours of sleep is miserable.

Sleep is more than just a time for your body and mind to rest. It’s a restorative process that allows the body to repair itself, consolidate memories, and regulate hormones that control everything from mood to metabolism. Without sufficient, high-quality sleep, these four functions are compromised:

Cognitive Performance: Lack of sleep impairs focus, attention, and decision-making. When you're well-rested, you're more productive, your memory improves, and you can think more clearly. On the other hand, sleep deprivation can lead to poor academic or work performance, making it harder to absorb new information or solve problems effectively.

Emotional Health: Sleep is closely linked to emotional regulation. Without enough sleep, you're more likely to experience irritability, anxiety, and even depression. Chronic sleep deprivation can significantly affect your mood and ability to cope with stress.

Physical Health: Sleep is when your body performs critical functions such as repairing tissue, building muscle, and regulating the immune system. Not getting enough sleep increases your risk of chronic conditions like heart disease, obesity, and diabetes. It can also weaken your immune system, making you more susceptible to illnesses.

Hormonal Balance: Sleep influences hormone production, including those that control appetite. Sleep deprivation can increase levels of ghrelin, the hormone that makes you feel hungry while decreasing levels of leptin, the hormone that signals fullness. This imbalance can lead to weight gain and other metabolic problems.

For years during and after my time in the military, I struggled with insomnia and poor sleep health. During combat operations, we could go as long as 48-72 hours on little-to-no sleep. What I lacked in sleep, I made up for with caffeine and other stimulants. Not exactly the healthiest approach and definitely not a recipe for making friends and getting along well with your coworkers. Finally, after getting to a point where it started to impact my physical and cognitive health, I started to get serious about ways to improve my sleep hygiene.

So how much sleep do we need? The National Sleep Foundation recommends that adults aim for 7-9 hours of sleep each night. The amount of sleep you need can vary depending on your age, lifestyle, and personal health. It's not just about quantity, though—quality matters just as much. Waking up frequently during the night or spending too little time in deep sleep can leave you feeling tired even if you've spent plenty of time in bed.

Ways to improve your sleep health

Stick to a Sleep Schedule: One of the best things you can do for your sleep health is to maintain a consistent sleep schedule, even on weekends. Going to bed and waking up at the same time every day helps regulate your body’s internal clock (circadian rhythm) and can improve the quality of your sleep.

Create a Relaxing Bedtime Routine: Engage in calming activities before bed to signal to your brain that it's time to wind down. This could include reading, taking a warm bath, meditating, or practicing deep breathing exercises. Avoid stimulating activities like watching TV or using your phone, as the blue light emitted by screens can interfere with melatonin production, the hormone that regulates sleep.

Optimize Your Sleep Environment: Your bedroom should be a sleep-friendly environment. Keep it cool, quiet, and dark. Consider using blackout curtains, earplugs, or a white noise machine if necessary. A comfortable mattress and pillows are also great for promoting restful sleep.

Limit Caffeine and Alcohol: While caffeine can give you a temporary energy boost, consuming it too late in the day can make it harder to fall asleep. Try to avoid caffeine in the afternoon and evening. Similarly, while alcohol may make you feel sleepy initially, it can disrupt your sleep cycle and prevent you from reaching deep sleep stages.

Be Mindful of What You Eat and Drink: Large, heavy meals right before bed can cause discomfort and indigestion, making it harder to fall asleep. If you're hungry, opt for a light snack, but avoid fatty, spicy, or acidic foods that can disrupt sleep. Additionally, drinking too much liquid close to bedtime can result in frequent trips to the bathroom, interrupting your sleep.

Exercise Regularly: Physical activity can help you fall asleep faster and enjoy deeper sleep. That said, try to avoid vigorous exercise too close to bedtime, as it can have the opposite effect and leave you feeling too energized to sleep.

Manage Stress and Anxiety: Stress and anxiety are major culprits of sleep disturbances. Incorporating good sleep hygiene practices, such as mindfulness activities (meditation, journaling), exercises like progressive muscle relaxation or stretching (tensing and releasing muscle groups one at a time), or visualization exercises (imagining a calming scene) into your nightly routine can help you manage stress and promote a calmer state of mind at bedtime.

Prioritizing sleep health is essential for overall well-being. By making small changes to our daily habits and creating a sleep-friendly environment, we can enjoy the long-term benefits of better sleep. Remember, sleep is not a luxury, it's a necessity. Take the time to care for your sleep health, and you'll likely start to see improvements in all areas of your life.

Source:
https://www.thensf.org/how-many-hours-of-sleep-do-you-really-need/