Sleep is often undervalued, but its importance cannot be overstated. The World Health Organization (WHO) has declared a lack of sleep an epidemic in developed nations, with two-thirds of adults failing to get the recommended eight hours of sleep per night (Walker, 2017). The benefits of sleep touch every aspect of our physical and mental well-being.

Sleep Debt: You can’t “make up” your sleep. People who sleep only 5 hours (short sleeping) a night have 65% higher risk of mortality (Walker, 2019). Sleep is not a credit system!

Let’s explore why sleep is critical, what happens to our bodies during sleep, and how to improve its quality.

The Vital Role of Sleep

According to sleep researcher Matthew Walker, “Every physiological system in the body and every single operation of the mind is wonderfully enhanced by sleep when you get it and demonstrably impaired when you don’t get enough” (Walker, 2017). Sleep is not a luxury; it is a biological necessity. Skimping on sleep—even for a few hours—comes with steep costs. Chronic short sleeping (less than five hours per night) has been linked to a 65% higher risk of mortality (Walker, 2019). Unlike other aspects of health, sleep cannot be “made up” or treated like a credit system.

What Happens to Our Body When We Sleep

While we rest, our body undertakes essential processes. During sleep, the brain undergoes detoxification, clearing out toxins and waste products to maintain optimal function. Short-term memories are consolidated into long-term memories, and the day's experiences are processed. Additionally, sleep promotes physical healing by boosting the production of growth hormones, which aids tissue repair and growth. The immune system is also highly active, supporting long-term health. On a cellular level, cells shrink by 60%, allowing the liver and kidneys to remove toxins more effectively.

Sleep Cycles

Sleep isn’t a uniform process; it’s a dynamic sequence of stages:

Non-Rapid Eye Movement (NREM) Sleep

Stage 1: Transition from wakefulness, lasting 5-10 minutes.
Stage 2: Light sleep with sleep spindles, where short-term memories begin transferring.
Stages 3 & 4: Deep sleep characterized by slow brainwaves and physical repair processes.

Rapid Eye Movement (REM) Sleep

Active sleep phase associated with dreaming, emotional renewal, and cognitive alignment.
Comprises 20-25% of total sleep in adults, playing a crucial role in mental health.

The Consequences of Poor Sleep

A lack of quality or quantity of sleep impacts decision-making, physical performance, and emotional regulation. Sleep deprivation increases stress hormone levels (cortisol), impairs impulse control, and raises the risk of chronic conditions such as obesity, diabetes, and cardiovascular disease.

How to Improve Your Sleep Hygiene

Good sleep hygiene—the practices that promote better sleep—can make a significant difference:

Set a Routine: Go to bed and wake up at consistent times.
Limit Screen Time: Avoid screens an hour before bedtime to reduce exposure to blue light.
Create a Sleep-Friendly Environment: Use blackout curtains, reduce noise, and keep the temperature between 60-70°F.
Watch Your Diet: Avoid caffeine and heavy meals late in the day. Limit alcohol, which disrupts REM sleep.
Practice Relaxation: Incorporate calming activities like reading, meditating, or using essential oils.

“Fun Facts” About Sleep

Sleep deprivation can cause weight gain by increasing hunger hormones and reducing satiety signals.
Older adults experience lighter, more fragmented sleep, partly due to reduced melatonin production.
Poor sleep can lead to immune dysfunction, mood disorders, and even insulin resistance.
Sleeping with your head pointing south may lower stress levels (Shrivastava et al., 2009).

Sleep is the foundation of good health. By prioritizing quality sleep, you can unlock a wealth of physical, mental, and emotional benefits. Take steps today to improve your sleep hygiene and embrace the profound advantages of restorative rest. Your body and mind will thank you.

Resources:

Ebrahim IO, Shapiro CM, Williams AJ, Fenwick PB. Alcohol and sleep I: effects on normal sleep. Alcohol Clin Exp Res. 2013;37(4):539‐549. doi:10.1111/acer.12006

Gamble, J. (2010, July). Jessa Gamble: Our natural sleep cycle is nothing like what we do now | TED Talk. Retrieved from TED: hdps://www.ted.com/talks/ jessa_gamble_how_to_sleep

Grandner M. A. (2017). Sleep, Health, and Society. Sleep medicine clinics, 12(1), 1–22. https://doi.org/10.1016/j.jsmc.2016.10.012

Grandner MA, Jackson N, Gerstner JR, Knutson KL. Dietary nutrients associated with short and long sleep duration. Data from a nationally representative sample. Appetite. 2013; 64:71‐80. doi:10.1016/j.appet.2013.01.004

InformedHealth.org [Internet]. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. What is “normal” sleep? 2013 Sep 18 [Updated 2016 Dec 30]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279322/

Nutritional Therapy Association, 2019.

Patrick, R. (n.d.). Sleep loss impairs glucose regulation (but exercise helps). Retrieved March 4, 2020, from https://www.foundmyfitness.com/episodes/sleep-loss-glucose-regulation

Reid, M., Maras, J. E., Shea, S., Wood, A. C., Castro-Diehl, C., Johnson, D. A., Huang, T., Jacobs, D. R., Jr, Crawford, A., St-Onge, M. P., & Redline, S. (2019). Association between diet quality and sleep apnea in the Multi-Ethnic Study of Atherosclerosis. Sleep, 42(1), zsy194. https://doi.org/10.1093/sleep/zsy19

Takeda, A., Watanuki, E., & Koyama, S. (2017). Effects of Inhalation Aromatherapy on Symptoms of Sleep Disturbance in the Elderly with Dementia. Evidence-based complementary and alternative medicine : eCAM, 2017, 1902807. https://doi.org/10.1155/2017/1902807

Vaidyanathan, V., Ashish, Lunawat, R., Ashwin, Staughton, J., Peshin, A., & Daftardar, I. (2019, December 2). Why Is Sleep Important? What Are Benefits Of Healthy Sleeping? Retrieved May 24, 2020, from https://www.scienceabc.com/eyeopeners/why-is-sleep-important.html

Walker, M. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. New York, NY: Scribner.

Useful websites:

https://www.sleepfoundation.org/articles/sleep-hygiene

Mathew Walker on YouTube https://www.youtube.com/watch?v=lRp5AC9W_F8

Dr. Rhonda Patrick website: Found My Fitness (https://www.foundmyfitness.com/), she also has many YouTube videos and interviews with Mathew Walker.

Sleep: What is it Good For? Absolutely Everything!