The Importance Of Sleep

Why Is Sleep Important?

Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

The way you feel while you’re awake depends in part on what happens while you’re sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.

The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.

Healthy Brain Function and Emotional Well-Being

Sleep helps your brain work properly. While you’re sleeping, your brain is preparing for the next day. It’s forming new pathways to help you learn and remember information.

Studies show that a good night’s sleep improves learning. Whether you’re learning math, how to play the piano, how to perfect your golf swing, or how to drive a car, sleep helps enhance your learning and problem-solving skills. Sleep also helps you pay attention, make decisions, and be creative.

Studies also show that sleep deficiency alters activity in some parts of the brain. If you’re sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.

Children and teens who are sleep deficient may have problems getting along with others. They may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation. They also may have problems paying attention, and they may get lower grades and feel stressed.

Physical Health

Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.

Sleep deficiency also increases the risk of obesity. For example, one study of teenagers showed that with each hour of sleep lost, the odds of becoming obese went up. Sleep deficiency increases the risk of obesity in other age groups as well.

Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don’t get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you’re well-rested.

Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose (sugar) level. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes.

Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility.

Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances. Ongoing sleep deficiency can change the way in which your immune system responds. For example, if you’re sleep deficient, you may have trouble fighting common infections.

Daytime Performance and Safety

Getting enough quality sleep at the right times helps you function well throughout the day. People who are sleep deficient are less productive at work and school. They take longer to finish tasks, have a slower reaction time, and make more mistakes.

After several nights of losing sleep—even a loss of just 1–2 hours per night—your ability to function suffers as if you haven’t slept at all for a day or two.

Lack of sleep also may lead to microsleep. Microsleep refers to brief moments of sleep that occur when you’re normally awake.

You can’t control microsleep, and you might not be aware of it. For example, have you ever driven somewhere and then not remembered part of the trip? If so, you may have experienced microsleep.

Even if you’re not driving, microsleep can affect how you function. If you’re listening to a lecture, for example, you might miss some of the information or feel like you don’t understand the point. In reality, though, you may have slept through part of the lecture and not been aware of it.

Some people aren’t aware of the risks of sleep deficiency. In fact, they may not even realize that they’re sleep deficient. Even with limited or poor-quality sleep, they may still think that they can function well.

For example, drowsy drivers may feel capable of driving. Yet, studies show that sleep deficiency harms your driving ability as much as, or more than, being drunk. It’s estimated that driver sleepiness is a factor in about 100,000 car accidents each year, resulting in about 1,500 deaths.

Drivers aren’t the only ones affected by sleep deficiency. It can affect people in all lines of work, including health care workers, pilots, students, lawyers, mechanics, and assembly line workers.

As a result, sleep deficiency is not only harmful on a personal level, but it also can cause large-scale damage. For example, sleep deficiency has played a role in human errors linked to tragic accidents, such as nuclear reactor meltdowns, grounding of large ships, and aviation accidents.


Should I Exercise Before Bed ?

It is important that you don’t exercise immediately before going to bed. As this can lead to the adrenaline from the activity still being present in your body. Which will keep you awake and make sleeping even more difficult.  However, as long as the activity is carried out at least three hours before you go to bed, you should  notice the benefit  .  In the middle of the afternoon is the ideal time to exercise as far as your body is concerned, but this is rarely practical in today’s world.

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4 thoughts on “The Importance Of Sleep

  1. Lack of sleep is such an important topic and often so undermined. After reading your article just when thinking about it, the feeling waking up after a 7 or 8 hour sleep is not the same if you sleep for 4 or 5 hours. After a good sleep you feel invigorated and ready for the day. If not, I wake up and start moving mechanically on autopilot to get through the day. It all reminds me the sleep revolution approach from Arianna Huffington about the important of getting a good night sleep one night at a time. Great article!

    1. Hi Jose,

      Thank you for your thoughts, experiences and opinions regarding my article on sleep. easier said than done but before bedding down for the night we need to find a calm mind, a satisfied tummy, a good bed and a lovely soft pillow. Oh yes, and a “heartner” who doesn’t snore  🙂

      Keep well, Jose and all the best.


  2. I definitely agree on that – sleep is crucial in our lives. Yet, most people tend to not get enough of it due to work etc. They just do not know about the risks of sleep deficiency. Nice article.

    What do you think about caffeine, can it worsen the problem?

    1. Yes Jan, we need to make sleep a priority in our lives. Need to find natural ways to calm the mind. Soft, relaxing music is a great way of preparing for sleep.

      Caffeine and alcohol are massive enemies of sleep. Both attack sleep in the same way. They seem to kick in after 4 hours of sleep usually and it’s a case of a sudden awakening, like a light switch. After being deep in sleep you suddenly wake with eyes wide open.And that’s you wide awake for a good spell until the “kick” wears off. I speak from experience.

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