Why is Sleep So Essential For Our Health?
Do you get enough sleep?
If you spend every night struggling to fall sleep or are waking during the night, you probably already know that your sleep habits need attention. Did you know that our body relies on uninterrupted sleep in order to experience a restorative state of sleep and allow for healing and recovery to occur within the body?
Sleep is important for many different aspects of our health but if you are experiencing chronic pain, a good night’s sleep is one of the best remedies!! Studies have shown that good quality sleep can affect your perception of pain and decrease your pain sensitivity.
Sleep is a vital component to a healthy lifestyle and can affect how you think, behave, interact with others, work, learn, heal and restore, so it is important to everyone!
Scientific research makes it clear that sleep is essential at any age. But how much sleep do we really need in order to get these benefits? The National Sleep Foundation guidelines advise that healthy adults need between 7 and 9 hours of sleep per night. Babies, young children, and teens need even more sleep to enable their growth and development.
For many people, bad habits in the lead up to bedtime are a major contributor to a restless night’s sleep. If you find that it takes you more than 20 minutes to fall asleep or you are experiencing chronic pain and think that sleep may be a contributing factor, check out my tips for a better night sleep in my next post!
Why sleep is essential for health?
Improves mental health:
Lack of sleep influences your mood and how you interact with others. Poor sleeping patterns are strongly linked to depression and anxiety, particularly for those with a sleeping disorder like insomnia or sleep apnoea.
Decreases pain:
Many studies have shown a link between sleep loss and a lower pain threshold. If you are experiencing any type of chronic pain, prioritising sleep is always my first recommendation!
Reduces inflammation:
Sleep can have a major effect on inflammation in your body. Poor sleep has been strongly linked to long-term inflammation, especially of the digestive tract.
Improved immune function:
Loss of sleep has been shown to impair immune function. Sleep helps the body repair, regenerate, and recover. Some research shows that better sleep quality can help the body fight off infection.
Improved concentration & productivity
Sleep is important for various aspects of brain function. Studies have shown that a good sleep improves problem-solving skills, attention, productivity and memory.
Enhanced athletic performance & decreased injury risk:
Longer sleep has been shown to improve many aspects of athletic and physical performance such as reaction times, accuracy, increased stamina and mental wellbeing
Live longer:
Poor quality sleep has been shown to be associated with a shorter lifespan
Lowers stress:
Stress has long been known to be linked with sleep problems. If your body doesn’t get enough sleep, it can react by producing elevated levels of cortisol (stress hormone). The HPA axis plays an important role in modulating the 24-hour sleep-wake cycle. Prolonged stress levels and elevated cortisol have been correlated with HPA axis over-activity leading to decreased sleep duration and quality.
Lowers risk of cardiovascular disease:
A regular sleep pattern can help to lower the levels of stress and inflammation to your cardiovascular system, which in turn can reduce your chances of a heart condition.
Maintains a healthy weight
Unfortunately, sleep won’t directly make you lose weight, but it can help you keep it under control by regulating the hormones that affect your appetite and reducing your cravings for high calorie foods
Tips for a health sleep:
Develop a bedtime routine. This helps give your body cues that it is time to slow down and prepare for sleep. This may include reading a book, having a cup of tea, listening to relaxing music, stretching, breathing exercises or a warm bath.
Exposure to natural light during the day time helps regulate your circadian rhythm. Try get out into the sunshine or have the blinds open if inside.
Maintain regular bedtimes and wake times, aiming for 7 to 8 hours sleep.
Aim to be in bed before 10pm. The window of sleep you get between the hours of 10pm-12am is the most important and restorative period of the whole night.
Make sure you get enough omega -3 in your diet. A deficiency in omegas can contribute to a deficiency in melatonin. Melatonin helps you fall and stay asleep.
Avoid alcohol and stimulants like caffeine, these inhibit restorative sleep and increase the likelihood that you will feel groggy the next morning. Try a herbal tea before bedtime instead.
Make sure your bedroom is quiet and comfortable, avoiding using your phone/laptop in bed or watching tv in your room.
Get a good quality magnesium supplement. Magnesium calms the nervous system, encourages relaxation and improves sleep quality.
Go to bed when you feel sleepy.
Reduce evening screen time as blue light is stimulating and can disrupt your body’s natural sleep rhythm. Blue light suppresses the production of melatonin, enhances cortisol (the stress hormone) and reduces your quality of sleep.
Regular moderate exercise can help improve restorative sleep
Avoid taking naps throughout the day, this can reduce your sleepiness in the evening.
Start incorporating some of these small changes to help you fall asleep faster, sleep soundly and wake up feeling refreshed
For more advice on how to achieve sound sleep, or for guidance around which herbs/supplements are best suited to your needs - speak with your healthcare practitioner as some supplements are contraindicated with certain medical conditions. If you don't have a good naturopath/nutritionist, reach out and I can recommend someone great for you!
Written by Dr Emma Berry (Osteopath)