Sleep is intimately connected to our mental/emotional health and physical well-being. Like eating a nutrient-rich diet, exercising daily, and staying well hydrated, getting quality sleep is a component of overall health. 

​

Medical experts agree that there are essential benefits to getting a full night’s rest on a consistent  basis. The recommended amount of sleep for most adults is at least seven hours each night. 

​

Physical Health 
While sleeping, the body performs a series of rejuvenating processes that repair tissues, grow  muscle, and release growth hormones.  

​

Heart Health 
Quality sleep promotes cardiac health. When sleep occurs, the heart rate slows and blood  pressure decreases, giving both the heart and vascular system the ability to rest. 

Insufficient sleep is a risk factor for cardiovascular events. Extended lack of restorative sleep  increases the risk of heart disease, heart attacks, and heart failure.  

​

Stable Blood Sugar 
Diabetes and sleep are intricately connected. Many individuals with type 2 diabetes experience  poor sleep or insomnia. Sleep influences the body’s relationship with the hormone insulin, which  helps blood sugar or glucose enter the body’s cells, where it can be used for energy. Insulin  resistance occurs when the body has trouble producing insulin, or when insulin fails to transfer glucose into these cells. This leads to a buildup of glucose in the blood, otherwise known as high blood sugar, which is the hallmark symptom of diabetes. If not properly managed, this can have  severe consequences for the heart, kidneys, and other organs of the body. The good news is that  sleeping seven hours or more a night helps maintain a stable blood sugar in the body. 

​

Revitalized Immune System 
During sleep, the body produces necessary growth hormone that is vital for children and  adolescents to promote repair of tissues and development of cells. The body also produces  cytokines during sleep, which support the immune system in all individuals to fight infection. 

​

Chronic sleep loss can make individuals more susceptible to infection and over time can lead to  immunodeficiency. 

​

Maintenance of Healthy Weight 
Sleep deprivation can increase the amount of ghrelin, the “hunger hormone,” and decrease leptin,  the “satiety hormone.” This can lead to an increased desire to eat, and a tendency to choose the  wrong foods. Sleep restriction can also alter endocannabinoid levels, which affect appetite and  the brain’s reward system.  

​

People who consistently log in six or fewer hours tend to have a higher body mass index (BMI). In  one study, participants who increased their sleep duration by an average of over one hour per night reduced their caloric intake by 270 calories per day.

 

Athletic performance 
Quality sleep is a key element of athletic recovery. Growth hormone release is highest during sleep  and accounts for repair of tissue and contributes to muscle growth. 

 

Mental Health 
Brain activity fluctuates during sleep cycles or stages. Each stage of sleep plays a role in brain  health, allowing activity in different parts of the brain to ramp up or slow down enabling  restructuring and making neural connections. During sleep, these connections help individuals learn new information to help and form memories.  

​

A lack of sleep can have a negative impact on the ability to think clearly, form memories, learn new  information, and function at an optimal level daily. Insufficient sleep, or poor-quality sleep,  decreases the accuracy and efficiency of tasks. It is estimated that driver sleepiness is a factor in  about 100,000 car accidents per year, resulting in 1500 deaths. 

Sleep and good mental health go hand in hand with research showing that people who sleep poorly are much more likely to develop significant mental illness, including depression and anxiety, than those who sleep well. There is a bidirectional relationship between sleep and mental health in which sleeping problems may be both a cause and consequence of mental health problems. 

​

How to Improve Sleep and Your Health 

​

Make your bedroom your sanctuary. 
Reserve your bedroom for sleeping, and invest in a quality  mattress, quilt, and pillows to ensure you have the best sleep environment possible. 

​

Stay active and eat well. Exercise and nutrition are also essential pillars for health and wellbeing.  Move your body every day. Try to choose fresh food and avoid heavy meals too close to bedtime. 

​

Utilize relaxation techniques.

Meditation, deep breathing, and yoga offer a wide range of  benefits, from increased mental clarity to better quality sleep.  

​​

Set a digital curfew.

We are spending more time indoors and on screens than ever, especially  since COVID-19. Too much screen time is one of the most common causes of poor sleep. The  blue light emitted from technological devices can inhibit the production of the important hormone melatonin. This is a particular problem for teenagers who are prone to spending more time on their  phones before bedtime. Unplug one to two hours before going to bed, and get your whole family to do the  same. Unplug from phones, laptops, and cable. Give your body time to unwind and relax. 

​

Avoid stimulants in the afternoon.

Consuming caffeine can impact your sleep quality up to seven  hours after being consumed. Caffeine can dramatically affect our ability to sleep. 

Lastly, speak to a nurse or doctor if you’re experiencing signs of a sleep disorder, such as  trouble falling or staying asleep or trouble staying awake during the day. If you are  experiencing mental health issues, it is important to reach out to a physician or mental health provider.