Grew up on Cape Cod, Mass. Army Vet., Fmr. Director of Energy Conservation programs, RE Agent. Current residence: the Space Coast, FL.
The Importance of Sleep
Sleep plays a vital role in good health. Getting enough quality sleep at the right times can help protect your mental and physical health and your ability to enjoy a better quality of life.
Consistently getting a good amount of sleep is incredibly important, it’s just as important as eating healthy and exercising.
Ongoing sleep deficiency can raise your susceptibility to many chronic health problems, it has been linked to increased risk of high blood pressure, diabetes, heart disease, kidney disease, and stroke.
It will also affect how well you think, learn, react, and get along with others. Lack of sleep can also cause sluggish or delayed reaction leading to tragic accidents, such as car and aviation accidents.
Sleep's link to Weight gain
Sleep deprivation and poor sleep habits have strong links to weight gain. In fact, short sleep duration is one of the strongest risk factors to weighing significantly more than those who get adequate sleep
In one study, children suffering sleep deprivation were 90% more likely to become obese, in adults it was 55% more likely. The study showed this was linked to several factors including hormones released during sleep, the body’s ability to cleanse waste and toxins (many of which are contained in today’s processed foods), and its ability to repair and re-energize the body for the next day.
Sleep deprived individuals tend to eat more calories. Hormones linked to appetite regulation are impacted by sleep, those lacking in sleep tend to produce higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite.
If you are trying to lose weight having enough quality sleep is absolutely crucial.
Sleep lowers Risk of Heart Disease and Stroke
Sleep is involved in healing and repairing of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, high blood pressure, and stroke.
Several studies found that short sleepers are at far greater risk of heart disease or stroke than those who sleep an average of 8 hours per night. Whereas those who slept less than an average of 8 hours per night showed increased risk of heart disease and stroke.
Sleep lowers Risk of Diabetes
Studies have shown that restricting sleep to four hours per night, for only six nights in a row caused symptoms of pre-diabetes in young people who otherwise had no history or symptoms.
Sleep affects blood sugar and reduces insulin sensitivity. Insulin is the hormone that controls your blood glucose (sugar) level. Poor sleep habits are strongly linked to adverse effects on blood sugar. Studies have shown those sleeping less than 6 hours per night have increased risk for type 2 diabetes.
Sleep Improves Immune System performance
Your immune system relies on sleep to stay healthy. The immune system is the network of cells, tissues, and organs in your body that work together to defend the body against attacks by viruses and bacteria as well as other foreign or harmful substances. If you're sleep deficient, you may have trouble fighting common infections and healing may take longer.
Sleep effects the body’s Inflammatory Responses
Poor sleep is known to activate undesirable markers of inflammation and cell damage, and has been strongly linked to long-term inflammation of the digestive tract, in disorders known as inflammatory bowel diseases.
One study showed that sleep deprived patients with Crohn's disease were two times as likely to relapse as patients who slept eight hours or more.
Inflammation is also linked to heart disease, stroke, diabetes, arthritis, and premature aging. Research indicates that people who get six or fewer hours of sleep a night have higher blood levels of inflammatory proteins than those who get eight hours or more.
One study found that C-reactive protein, which is associated with heart attack risk, was higher in people who got six or fewer hours of sleep a night.
Sleep Affects Emotional and Social Interaction
Children (teens and younger) who are sleep deficient may have problems getting along with others. They are more likely to feel angry, be impulsive, have mood swings, feel sad or depressed, and lack motivation. They also may have problems paying attention, resulting in lower grades and feel stressed.
Studies have also shown that children who are awoken for school prior to their natural sleep pattern completing on its own, are likely to suffer these problems, children can need up to twelve hours of sleep to recover from the day’s stresses and the bodies growth and development.
Sleep deficiency can cause you to have trouble remaining calm, controlling your emotions and behavior, and coping with change. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.
Studies have shown that poor sleep affects your ability to recognize important social cues and process emotional information.
To summarize, sleep is equally important as proper nutrition and exercise in our daily lives.
Sleep Can Improve Memory and Concentration
While you're sleeping, your brain is preparing for the next day. It's forming new pathways to help you learn and remember information. Sleep improves your ability to concentrate and remember.
Studies show that a good night's sleep improves your learning and problem-solving skills. Sleep also helps you pay attention, make decisions, and be creative. Not having enough sleep has the opposite effects, causing you to have trouble making decisions and solve problems.
Good sleep maximizes problem solving skills and enhances memory. Poor sleep can impair brain function, the more severe the lack of sleep is, the worse the brain functions.
Five ways to improve your Sleep
Other than the obvious ones like Quit Smoking (nicotine is a stimulant), and limit or quit drinking Coffee (especially after your waking hours), things which often harm your health, not just your ability to sleep, here are some tips.
Don’t eat a heavy meal near Sleep time. A big meal just before bed isn’t good for your sleep, or your health. Eat lightly, if at all, before bed, and avoid foods that might cause you to have stomach trouble.
Get into a routine if possible. If your life allows it, become habituated to going to bed and getting up at set times, whether its a weekday or weekend. It might seem like a punishment on the weekends (or days off) but it will help your body, and your ability to fall asleep as the routine sets in.
Workout regularly. Adding exercise to your daily regimen helps with all kinds of things that may interfere with your sleep, from anxiety and depression. Polls have shown that people who exercise regularly, even if they don’t get any more sleep than non-exercisers, report a better quality of sleep.
Put away that laptop, phone, and tablet. If you want to read before bed, don’t use a light-emitting screen. All light slows down the production of melatonin, the hormone that helps us sleep. Studies have found that people who use these devices at bedtime take longer to fall asleep and have disrupted circadian rhythms.
Reduce disruptive sounds. You may be going to bed when other people in the house are still up and moving around. Or perhaps you live near a street with a lot of traffic noise. Using a sleep machine that creates background sound (rain, white noise) can help drown out those noises. You can even find videos on Youtube, Amazon, and elsewhere that you can let play that will give hours of rain falling or a fan running, whatever works to help you sleep.
Suzie from Carson City on November 22, 2018:
Ken....Excellent article. This is one topic on which I'm fairly well-versed. My memory tells me an entire half a semester involved the study of sleep and it's affects on the human brain & body. I usually hesitate to state my claim of never having had any issues whatsoever in this category. The insomniacs don't like to hear it! LOL. For as long as I can remember, I've had very healthy sleep habits/patterns. Simple luck, I think. However, I'm certainly well-aware of the havoc it has played on the overall health of some friends of mine.
In closing, I'd like to address the question from our friend,Yves, about sleep "aids." In all my research and guided by the experiences of others, steering clear of a sleep Rx is a very good idea. There actually is a long list of non-Rx substances that do a wonderful job, to include melatonin, valerian & a few homeopathic formulas. In any event, this is something that one should research thoroughly before deciding what to take.
The video was quite educational. Thanks for this work-well-done, as always, Ken. Paula
Life Under Construction from Neverland on November 21, 2018:
I need this. I haven't slept for 8 hours straight for a while. I'm doing what you are suggesting to improve my sleeping habit.
Ken Burgess (author) from Florida on July 12, 2018:
Yves, absolutely, and of course I am no doctor or expert on the field of sleep. But I also recognize that, whether people want to admit it or not, the medical industry is big business, and they will sell you a cure for anything. Some doctors don't even consider non-drug options to problems, they diagnose, prescribe, and move onto the next appointment. I guess it all depends on how well you know your doctor and how well she knows you. Thank you for taking the time to read this article and contribute.
Yves on July 12, 2018:
Ken...Thank you for a thorough answer with even more useful tips! I would say that if all else fails, a visit to the doctor would be in order, but certainly, the measures you've listed will generally make a big difference in one's quality of sleep.
Ken Burgess (author) from Florida on July 11, 2018:
I personally have bias against prescription drugs to help with sleep, as I feel we as a culture have become way too dependent on treating our problems with pills.
Some things I would suggest to help with sleep that aren't already mentioned above:
1) Put the Cellphone away, out of sight, preferably a bodylength away or more and silence notifications.
Many people have difficulty disconnecting from their phones, they have it right by their heads even when sleeping, when a BING goes off because they get a text, or when a SONG starts playing because their BFF is calling, it can wake them up or delay their deep sleep.
Your friends may want to tell you about the latest drama in their life, or a salesman from India might want to sell you the latest shoes at 2am, either way, if you are paying attention to your phone at 2am in the morning, you aren't going to get a good sleep.
2) Get the Wifi, Router, Boosters, etc. OUT of the room you are sleeping in, many believe these devices with their continual electromagnetic or radio-frequency, can cause sleep interference.
Since the introduction of Wi-Fi in 1997, researchers have performed dozens of studies to explore the subject. It has been proven Wifi can negatively affect your brain, especially in children.
In fact, in 2008 the well-renowned publication Scientific American ran a piece called “Mind Control by Cell Phone” which explained the danger Wi-Fi has on the human brain.
It’s been suggested that sleeping near a phone, in a home with Wi-Fi, or in an apartment building with many Wi-Fi signals can create chronic sleep problems as the constant bombardment of Wi-Fi interferes with falling asleep and sleep patterns.
Using MRI technology, research performed just last year found that persons exposed to 4G radiation had several areas of reduced brain activity. Removing distractions, and devices that are constantly producing micro-waves, radio-waves, etc. as far away from your body as possible might have a major impact on your ability to sleep.
3) Block out external noise if possible.
If you live near a busy street, in a noisy apartment, or have other sources of loud disruptive noises you can’t escape from, creating a source of ‘noise blocking’ may help you sleep. Sometimes the sound of a window fan, air-conditioner, can be the perfect source of steady noise that will block out other sharp sounds that could disrupt one’s sleep. They make ‘sound machines’ specifically to help block out noise and help people sleep as well.
Using drugs to counter something in the environment (area you sleep) that could be removed or countered with a non-drug might lead to even more problems.
Yves on July 11, 2018:
Quite a comprehensive and useful article. Sleep is very important to me. Without sleep, I feel wired, tired, hungry and unhappy. I have to get plenty of sleep, so I try to be in bed by 10:30 and asleep by 11 p.m. on weekdays.....otherwise, I feel like somewhat of a mess.
I did not watch your videos and it is possible I missed some things, such as the use of medication. What is your take on using prescribed medication to help with insomnia, if all else seems to fail? Truth is, sometimes individuals have a difficult time quieting their minds due to sustained circumstances beyond their control.
Good Article on June 03, 2018:
Better than many I have read elsewhere on sleep.