The role sleep plays in our health
We know that a healthy diet of varied whole foods like vegetables, lean meats, fruits, fish, eggs, legumes, nuts, seeds, whole dairy, whole grains, and healthy oils plays a large role in keeping the body healthy, but sleep is also essential for a healthy body.
We need proper sleep for healthy physical and mental function. A lack of sleep can impact our ability to fight disease, maintain a healthy metabolism, cause mood swings, anxiety, and depression, and increase our risk for chronic conditions (1) (3).
Sleep is a time for the body to rest, repair, and detoxify from the day (2). During sleep, hormones are released that promote growth, proteins are synthesized, and body tissue like muscle is repaired (2).
Aspects of sleep
The duration, timing, and quality of our sleep are all important aspects, affecting how sleep impacts our health.
A sleep duration of 7-8 hours per night is recommended for adults, as this length of time is associated with a lower risk for disease outcomes (4). Just one less hour per night is associated with an increased risk for diseases like heart disease and type 2 diabetes (4).
An irregular sleep schedule (bedtime/wake-up time and the midpoint of sleep) is associated with sleep disturbances because it affects the sleep-wake timing and circadian system leading to compromised metabolism and health complications like insulin resistance and type 2 diabetes (5). An ideal bedtime is between 10 and 11 pm with a wake-up time between 5-7 am and a midpoint of sleep between 2-4 am (6).
Quality sleep is directly connected to the brain and the body's ability to develop, renew, and recuperate (7). Moving smoothly through the sleep cycle multiple times each night is important to achieving high-quality sleep that supports a healthy body (7).
Sleeps two major phases in four stages
Non-rapid eye movement (NREM) is named for the lack of eye movement during this phase, and it occurs in three stages. Stage one of this phase is when the individual first falls asleep and lasts for about 1-7 minutes. Stage two can last 10-25 minutes the first time as body temperature drops, muscles relax, breathing and heart rate slow, and memory consolidation is said to occur at this point (2). Deep sleep is stage three, lasting between 20-40 minutes while the body grows, develops, and recovers from the day (7).
Rapid eye movement (REM) is the final stage and is the time when vivid dreams occur as brain activity increases, lasting between a few minutes to an hour (7).
Sleep deprivation has a negative impact
A lack of sleep will negatively impact the body both physically and mentally.
Physically: Sleep plays a role in just about all body systems, and a chronic lack of sleep increases the risk for cardiovascular disease, type 2 diabetes, cancer, obesity, and injury (8).
Mentally: When we lack quality sleep or don’t get enough sleep it impairs our ability to respond properly to emotional stressors and can increase the risk for mental health disorders like depression, anxiety, and even suicide as sleep deprivation also decreases positive emotions (3).
Simple Steps to improving your sleep
· Maintain a sleep schedule allowing for 7-9 hours each night
· Get direct sunlight in the morning to impact melatonin
· Exercise during the day
· Avoid caffeine and alcohol in the late afternoon to evening hours
· Keep your sleep space cool (between 65 -75 degrees F), dark, and comfortable
· Avoid blue light (devices) at least 1 hour before sleep
· Test for sleep apnea if you have concerns
· Incorporate a wind-down activity like reading or prayer before bedtime
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