There’s a reason sleep deprivation is often used as a torture tactic not getting enough sleep can severely disrupt our biological functions. Quality sleep affects both brain and body health. Without it, we risks feeling irritable and even physically unwell. Here’s why sleep matters.
What Happens When You’re Sleep Deprived?
Sleep deprivation leads to harmful biological changes, whether from a lack of sleep overall or insufficient quality sleep. Common issues linked to sleep loss include:
- High blood pressure
- Diabetes
- Heart attack
- Weight fluctuations
- Depression
- Cognitive impairment
- Lowered immunity
- Increased cortisol levels
Chronic sleep deprivation can also manifest in physical changes, such as dark circles under the eyes and increased skin wrinkling. A good night’s sleep is foundational for facing each day, enabling better decisions regarding meals, activity levels, and overall health.
As Important as Diet and Exercise
Health experts assert that adequate sleep is as crucial as balanced nutrition and regular exercise. While our certified nutritionists can help you develop a great meal plan, neglecting to prioritize sleep can hinder your progress. So, how much sleep do you really need?
The National Sleep Foundation recommends the following hours of sleep per 24-hour period, based on age:
- 65+ years: 7 to 8 hours
- 26 to 64 years: 7 to 9 hours
- 18 to 25 years: 7 to 9 hours
- 14 to 17 years: 8 to 10 hours
- 6 to 13 years: 9 to 11 hours
- 3 to 5 years: 10 to 13 hours
- 1 to 2 years: 11 to 14 hours
- Under 12 months: 12 to 17 hours
If you often wake up feeling unrested, you’re not alone—about 35% of American adults report insufficient sleep. So how can you improve your sleep quality?
How to Get Better Sleep?
Prioritize sleep just as you would your work schedule or meal plan. If you don’t invest in good sleep habits, you may struggle to achieve restful nights.
Be Consistent
Establish a regular sleep schedule, aiming to go to bed and wake up at the same time daily. While sleeping in on days off might be tempting, it can disrupt your body’s natural circadian rhythm.
Reduce Screen Time
If your day involves screen use, consider blue-light blocking glasses. Additionally, try to limit phone, computer, and tablet use at least one hour before bedtime. Research shows that the blue light from screens can impair your body’s ability to prepare for quality sleep.
Get Enough Sunlight
To help your body maintain a healthy sleep cycle, ensure you get ample natural light during the day. Exposure to bright morning light within 30 minutes of waking can help set your internal clock. In the two hours leading up to bedtime, minimizing bright light exposure can signal to your body that it’s time to wind down.
The Benefits of Good Sleep
Beyond simply feeling refreshed, quality sleep offers numerous benefits:
Weight Maintenance
If you’re focused on maintaining or losing weight, quality sleep is vital. It allows for recovery and helps regulate hormones, both of which contribute to successful weight management. Good sleep affects metabolism and lower the risk of Type 2 diabetes.
Improved Concentration
Sleep deprivation can hinder your ability to concentrate and process information, leading to slower response times and more mistakes. For both children and adults, sleep is critical for consolidating and retaining new information.
Enhanced Athletic Ability
Just as your work performance can suffer from lack of sleep, so can your athletic performance. Adequate sleep affects enhances fine motor skills, endurance, and overall power.
Mood Booster
While exercise is known to elevate mood, so is sleep! Poor sleep can lead to feelings of depression, impacting daily life. The positive cycle of good sleep is as follows: when you sleep well, you have the energy to exercise, which boosts mood-enhancing hormones. This cycle encourages healthier eating, social engagement, and hobbies, ultimately making it easier to fall asleep at night.
