WHY IS sleep so IMPORTANT TO our health?

Good, quality sleep is one of the most important foundations to overall health.

You wake up in the morning just as the alarm is going off. You stretch quickly and almost bounce to your feet. You think to yourself as you open the bedroom shades: “Wow! I slept great last night!” You feel rested, recharged, alive, focused and capable of whatever the day has in store for you.

For many, sleep is something we take for granted. However, for anyone who has suffered from multiple nights of poor sleep, the realization that sleep is pretty important— quickly becomes very obvious.

Sleep is an essential aspect of human health and well-being. It plays a critical role in a wide range of physiological and psychological processes, including the regulation of mood, memory, and cognitive function. In recent years, a growing body of research has highlighted the importance of sleep in maintaining overall health and well-being, and has shed new light on the many ways in which sleep can impact various aspects of our lives.

One of the most obvious ways in which sleep affects our health is through its impact on physical well-being. Studies have shown that individuals who regularly get adequate sleep are less likely to develop a range of chronic conditions, such as obesity, diabetes, and cardiovascular disease. This is because sleep plays a critical role in regulating metabolism and glucose levels, as well as in maintaining a healthy immune system. In addition, sleep is also important for the repair and rejuvenation of tissues and cells in the body, which can help to reduce the risk of injury and illness.

Interestingly, our heart rate during sleep is quite different from our heat rate when we are awake. A few minutes after we fall asleep, our heart rate tends to follow a downward trend as our body temperature drops and our muscles start to relax. As our body transitions from light to deep sleep, our heart rate should slow down dropping to approximately 20%-30% below our Resting Heart Rate (RHR). RHR is the heart rate of our body at complete rest. During REM sleep, our heart rate can vary depending on our dreams.

Sleep is also crucial for cognitive function and mental health. Studies have shown that individuals who regularly get adequate sleep are less likely to suffer from depression and anxiety, and are more likely to be able to perform well academically and at work. This is because sleep plays a critical role in the consolidation of memories, the regulation of emotions, and the ability to think clearly and focus.

Recent studies have also shown that sleep can affect the overall quality of life. People who have a good night's sleep will be more productive and creative. They will be more effective in problem solving and will be more likely to make better decisions. People who don't get enough sleep may be more likely to suffer from negative moods, such as irritability, frustration, and mood swings.

Moreover, recent studies have found that sleep is important for healthy aging. Studies have shown that elderly individuals who get adequate sleep are less likely to suffer from age-related diseases, such as Alzheimer's and dementia, and are more likely to maintain their physical and cognitive function as they age. According to a study published by the CDC, the recommended amount of sleep a person should get each night varies with age. Both young adults and middle aged adults need at least 7 hours of sleep per night. Older adults between 61-64, should aim for 7-9 hours per night and Adults age 65 and older typically need 7-8 hours of sleep in a 24hr. period. As people age, their melatonin levels become less consistent, which may lead to a need for less sleep. It’s important to understand that no matter how much sleep you ideally require, aim for durations long enough to progress through a full sleep cycle from light sleep, to slow-wave deep sleep to REM sleep. Wearing devices such as an Apple Watch and using apps like Pillow can help to illuminate how you’re sleeping.

What can one do to get better sleep?

There are several things you can do to improve your sleep and get a better night's rest:

1. Stick to a regular sleep schedule: Going to bed and waking up at the same time each day can help regulate your body's internal clock and make it easier to fall asleep and wake up.

2. Create a sleep-conducive environment: Keep your bedroom dark, quiet, and cool (ideal sleep temperature is 60-68 degrees) to promote sleep. Use comfortable bedding and pillows, and consider using earplugs or a white noise machine if noise is a problem. Many people sleep with their dogs on their bed. If this is an issue that causes sleep disruption, you need to find a better option.

3. Avoid screens before bed: The blue light emitted by electronic devices can suppress the production of melatonin, making it harder to fall asleep. Avoid screens for at least an hour before bed.

4. Relax before bed: Establish a bedtime routine that helps you relax and unwind before going to sleep. This could include activities such as reading, listening to music, or taking a warm bath.

5. Watch what you eat and drink: Avoid heavy meals, caffeine, and alcohol close to bedtime, as these can disrupt sleep. ideally stop eating 3hrs. before going to bed.

6. Exercise regularly: Regular physical activity can help improve sleep, as long as it is not done too close to bedtime—this can make it difficult for some people to downshift.

7. Consider therapy or medication: If you have insomnia or other sleep disorders such as sleep apnea, therapy or some medications may be helpful. For some, taking over the counter melatonin can be effective at breaking the cycle. Always consult a sleep specialist or doctor to discuss options.

8. Be mindful of your thoughts and feelings: If you're having trouble falling asleep, try to clear your mind and focus on your breath. Mindfulness practices such as meditation or yoga or journaling can help calm the mind and promote sleep. It is important to note that what works for one person may not work for another, so it may take some experimentation to find what works best for you.

Clearly, sleep is an essential aspect of human health and well-being. It plays a critical role in a wide range of physiological and psychological processes, including the regulation of mood, memory, and cognitive function. Therefore, it is important to prioritize sleep and make sure to get adequate amounts every night. People who get enough sleep are less likely to suffer from various chronic conditions and mental health issues, and more likely to lead a healthy, productive and fulfilling life. Make sleep a priority—your health depends on it!