Sleep is one of the pillars of good health, just as important as nutrition and physical activity. Getting enough high-quality sleep has been proven to provide wide-ranging health benefits, while not getting enough can negatively impact nearly every aspect of your health. This article will explore why sleep matters, how much we need, what constitutes quality sleep, and provide tips for getting the healthy, restorative sleep your mind and body requires.
Why Sleep Matters
Sleep allows your body and brain to recharge after a long day. Without adequate sleep over time, the effects compound and can be quite detrimental. During sleep is when your body heals itself and restores chemicals, proteins, and energy levels that were depleted during waking hours. Sleep is also vital for learning, memory formation, creativity, decision making, mental health, moderating mood, immune system function, disease resistance, stress response, metabolism, appetite regulation, and much more. Simply put, without sufficient sleep, your body cannot function properly which leads to increased risk for disease, mental health issues, accidents, and subpar performance.
How Much Sleep Do We Need?
Sleep requirements can vary slightly by individual; however, general guidelines suggest that healthy adults need 7-9 hours per night. The American Academy of Sleep Medicine and Sleep Research Society recommend that adults ages 18-60 sleep at least 7 hours per night on a regular basis to promote optimal health. Needs do change throughout different life stages, with infants requiring significantly more and seniors able to get by on slightly less. The majority of adults likely fall somewhere in the 7-9 hour range for ideal sleep duration.
What Constitutes Quality Sleep?
In addition to getting enough sleep consistently, the quality of your sleep also plays a vital role. High-quality sleep has the following characteristics:
Continuity
Sleeping through the night without frequent or long awakenings results in more restorative sleep cycles. Waking several times a night fragments sleep, preventing you from reaching optimal stages of sleep.
High Percentage of Deep Sleep
Deep, slow-wave sleep is one of the most restorative stages. Spending significant time in deep sleep allows waking chemicals and hormones to rebalance, repairs tissue damage, stimulates growth and muscle mass, and boosts immune function.
Appropriate Amounts of REM Sleep
REM sleep stimulates regions involved in learning and emotional processing and helps consolidate memory. Too little REM sleep can impair cognitive function, creativity, and emotional health.
Efficiency
Higher quality sleep means spending minimal time awake trying to initially fall asleep and falling back asleep easily upon night wakings without remaining awake for long periods. High sleep efficiency provides more minutes asleep relative to time spent in bed.
Quality sleep nourishes both the body and mind, allowing you to reach your full health and performance potential when awake. Now that you understand why sleep matters and what defines healthy sleep, let’s move on to practical tips for optimizing your sleep.
Tips for Improving Sleep Quantity and Quality
Many obstacles can stand between you and the high-quality sleep your body craves. However, implementing some of these healthy sleep hygiene habits can help you overcome challenges:
Maintain a Consistent Sleep Schedule
Have a regular bedtime and wake time that allows for enough sleep opportunity while also catering to your natural circadian rhythm for optimal alertness during daytime hours.
Optimize Your Sleep Environment
Keep your bedroom cool, dark and quiet. Consider blackout curtains, a white noise machine, ear plugs and an eye mask if needed. Reserve bedrooms for sleep to condition your body and mind to wind down at bedtime.
Be Strategic With Naps
Limit naps to 30 minutes to avoid interfering with nighttime sleep. Take naps at least a few hours before bedtime to allow waking chemicals to rebalance before bed.
Avoid Stimulants in the Evening
Cut off caffeine intake early in the day and limit alcohol which can fragment sleep. Nicotine and eating large, heavy meals 2-3 hours before bed can also impair sleep quality.
Relax and Unwind Before Bed
Spend 30-60 minutes before bed transitioning into sleep mode by dimming lights, reading, meditating, gentle yoga, listening to calm music or taking a bath. Blue light from phones, tablets and TVs can hinder melatonin release, so avoid screens.
Move Your Body and Get Daytime Sun
Aim for regular exercise, even light activity daily. Exposure to bright natural light, especially early in the day helps regulate circadian rhythms.
Evaluate and Treat Any Underlying Issues
Conditions like stress, anxiety, chronic pain, gastroesophageal reflux disease (GERD), restless leg syndrome and sleep apnea can all interfere with high-quality sleep. See your doctor to identify and properly treat any underlying issue.
Keep a Consistent Routine on Weekends/Vacations
Staying up late and sleeping in on weekends can shift your body clock and negatively impact your ability to fall asleep and wake up on time for work on Monday. Try to keep bed/wake times within 1-2 hours even on days off.
Allow Yourself to Sleep In Occasionally
Although consistency is key, research shows allowing yourself to sleep without an alarm occasionally can help “pay off” modest sleep debt and enhance well-being. Honor your body if it needs to sleep a bit longer on occasion.
Most adults cut themselves short on much needed sleep. Prioritizing quality restorative sleep provides incredible benefits including improved concentration, productivity, athletic performance, learning, creativity, immune function, heart health, weight management, disease resistance, lifespan and overall wellness. Start implementing some of these tips tonight to start experiencing the many perks of healthy sleep habits. Your mind and body will thank you!
