Sleep and Health

The relationship between sleep and health is well established. There are many reasons why we need sleep. Your physical, emotional, mental and social health are affected by the quantity and quality of your sleep.

Why We Need Sleep

Nerve cells, skin cells and other cells are repaired. Hormones are balanced, including the hormone responsible for appetite control. Some hormones that regulate body functions are timed to release as we sleep.

During deep sleep, the brain rests and extra blood flow is sent to the muscles. This allows them to repair and build energy for the next day.

It's not just your physical health and sleep that are related. Your mental health is also affected. Getting enough sleep lowers the risk of depression and helps you be alert and energized the next day. It helps you think clearly.

Another reason why we need sleep is memory formation. As you snooze, your brain processes the day. It makes connections between events, feelings, prior memories, emotions and sensory input. This is how we form memories.

Sleep Deprivation Effects

Either way, it doesn't take long for sleep deprivation effects to become obvious.

Not getting enough sleep is very stressful. Mental and physical stress increases the release of stress hormones.

This can cause a vicious cycle. When stress hormone levels are high, it is difficult to fall asleep. Instead of feeling sleepy, you feel wired, alert and wide awake.

If you are purposely sleeping less to get more done, note that lack of sleep actually lowers mental function and productivity. Sleepy people are more likely to be irritable and moody.

You have more of a chance of falling or having an accident when sleepy. Sleep deprivation affects your motor skills and increases clumsiness.

People who often get six hours a night sleep or less have three times as many car accidents as those who sleep more. They are less alert, have slower reaction time, or fall asleep at the wheel.

With less than seven hours of sleep, you have a higher chance of gaining weight. Hormones that regulate appetite do not function properly with lack of sleep.

Regular sleep deprivation also contributes to diabetes, heart disease, stroke, and infection.

Sleep Tips

Keep in mind, however, that sleep needs are individualized. Older adults may sleep less at night, but may nap during the day.

If you regularly wake feeling refreshed and alert, you are probably getting the right amount of sleep. If you need the alarm clock to wake you up every morning, and feel groggy and tired, try going to sleep a little earlier at night.

If you have been burning the candle at both ends and are concerned about your lack of sleep and health effects, try napping.

Napping is a great habit. Even if you get enough sleep, it's normal to feel drowsy after being up for eight hours. A short nap can help you sail through the rest of the day.

Nappers experience less stress, improved memory and better mood than sleep deprived people who don't nap. A 20-60 minute nap is more restful than getting extra sleep in the morning. Just try not to interrupt a sleep cycle or you'll feel groggy when you wake up.

If you're not one to sleep during the day, take twenty minutes to close your eyes and meditate or rest. This slows down your brain waves and help you rejuvenate. Five minutes of eyes closed with deep relaxed breathing can work wonders.

Make a commitment to getting enough quality sleep. Establish and stick with habits that help you wind down and sleep well.

If you regularly have trouble sleeping, visit these related pages:
Insomnia facts
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Natural Remedies for Insomnia