Sleep plays a vital role in maintaining your physical and mental health. Getting enough high-quality sleep on a regular basis can help improve brain function, enhance mood, and reduce the risk of many diseases. But why exactly is sleep so essential?
Sleep Allows Your Brain and Body to Recharge
During sleep, your body goes through different stages that allow it to repair itself and consolidate memories.
The Stages of Sleep
Sleep progresses in cycles that repeat throughout the night. Each cycle consists of 3 stages of non-rapid eye movement (NREM) sleep followed by rapid eye movement (REM) sleep.
NREM Sleep
NREM sleep gets progressively deeper.
- Stage 1 is light sleep where you drift in and out of sleep.
- Stage 2 is deeper sleep marked by slower brain waves.
- Stage 3 is the deepest stage of sleep.
Getting enough slow wave sleep (stages 2 and 3) is important for feeling well-rested.
NREM Sleep
REM sleep is when you dream. Your brain is active during REM sleep, even though your body is paralyzed. REM sleep is thought to be important for memory consolidation and learning.
Sleep Cleans the Brain
Recent research has shown that sleep helps "clean" the brain. A study found that during sleep, the brain's drainage system kicks into high gear to flush out toxins. This waste removal may help prevent Alzheimer's disease.
Sleep Supports Growth and Development
Deep sleep triggers the release of growth hormone which fuels growth in children and teens. This is why inadequate sleep can negatively impact physical development.
Sleep Maintains Your Physical Health
Not getting enough sleep negatively affects your heart, metabolism, immune system, and more.
Heart Health
Lack of sleep raises the risk of heart disease, high blood pressure, and stroke. During sleep, your blood pressure and heart rate decrease. But not sleeping enough prevents that healthy dip, putting stress on your cardiovascular system.
Metabolic Health
Skimping on sleep messes with your metabolism and hormone levels. It's linked to weight gain, obesity, and diabetes. When you're sleep deprived, your body may have higher levels of "hunger hormones" and be less responsive to insulin.
Immune Function
Sleep is a chance for your immune system to strengthen its defenses. Getting insufficient sleep leaves, you more vulnerable to viruses like the common cold.
Sleep Supports Brain Function
Going without adequate sleep hampers your cognitive abilities. Drowsiness impairs your focus, thinking, and reactions. Sleep is necessary for forming memories, learning, and critical thinking skills. A good night's sleep prepares your brain to function at its best.
How Much Sleep Do You Need?
How much sleep a person should get depends on their age, activity level, and any ongoing physical ailments. Here's how much sleep is needed on a daily basis for different age groups.
- Infants: 12-16 hours
- Toddlers: 11-14 hours
- Preschoolers: 10-13 hours
- School-age children: 9-12 hours
- Teens: 8-10 hours
- Adults: At least 7 hours
If you regularly have problems sleeping, talk to your doctor. Treatments and positive lifestyle changes can help ensure you get enough high-quality sleep. Making sleep a priority is vital for both your physical and mental health.
