Hi readers, as promised, this week’s topic covers Pillar 3 of Lifestyle Medicine, and that is, the importance of SLEEP!
I don’t know if you’re aware, but sleep is vitally important for your physical, mental and emotional well-being. Most of us underestimate the importance of a good night’s sleep. And even more so, most of us underestimate the importance of a good night’s sleep on a consistent basis.
Allow me to explain.
There was a study conducted where they looked at the impact of sleep deprivation on inflammation. Basically what they found was that after just one night of sleep loss, the markers of inflammation increased in the blood stream. And why is this so important?
If you read my previous articles on the Mediterranean diet and ‘Exercise is Medicine’ you may recall that inflammation underlies all chronic diseases such as depression, anxiety, stress, musculoskeletal problems, obesity, metabolic syndrome, Type 2 Diabetes, high blood pressure, coronary heart disease, dementia, cancer and many other chronic diseases.
This is why a good night’s sleep on a consistent basis, is vital for your health and well-being.
So what exactly happens during sleep?
Good regular sleep helps with the following functions within the brain and body, it:-
1. Supports overall health and longevity:
Having a good night’s sleep, on a regular basis, helps you lower your risk of cardiovascular diseases. For example, it lowers your chances of having high blood pressure, a heart attack and stroke.
2. The body repairs and restores itself:
Any injured tissues (for example micro tears in muscles, tendons, blood vessels, stomach or intestinal linings, etc.) are repaired during sleep.
Your immune system works more efficiently with good sleep, to fight off infections and deal with inflammation.
When you don’t get enough sleep on a consistent basis, you increase the inflammatory response in the brain and body.
3. The brain, its functions and cognitions are supported:
When you sleep, everything you have learnt during the day is consolidated i.e. sleep helps create new neural connections or pathways in the brain that lock in new information and support learning and forming memories.
When you are sleeping, your brain is problem-solving. This is why people say, “sleep on it!”.
When you don’t get enough sleep on a consistent basis, you compromise your memory, focus, attention, concentration, problem-solving and decision-making capabilities.
4. Mental health and emotions are regulated:
Having a good night’s sleep, on a regular basis, helps you manage your stress levels by lowering cortisol, the stress hormone.
When you don’t get enough sleep on a consistent basis, you become more prone to being irritable, stressed, anxious and depressed.
5. Hormones are supported:
When you sleep, the hormones that manage hunger (e.g. ghrelin and leptin) are working more optimally.
When you don’t get enough sleep on a consistent basis, you get imbalances in these hormones. This can lead to increasing hunger signals for more food, including triggers for more unhealthy foods. This can lead to weight gain, in the long term.
6. Metabolism is supported:
When you sleep the hormones that manage blood glucose levels can work more optimally.
When you don’t get enough sleep on a consistent basis, you run the risk of developing insulin resistance. This increases your risk of developing Type 2 Diabetes, in the long term.
6. Physical performance is enhanced:
When we are physically active during the day, a good night’s sleep helps muscles recover and leads to better performance next time you use your muscles. Also, the hormones responsible for repair and growth i.e. the growth hormone, is mainly active during sleep.
When you don’t get enough sleep on a consistent basis, you are more likely to have reduced energy levels, poorer reaction times and motor skills, leading to poorer physical performance and less physical coordination. This is especially important for athletes.
7. The brain ‘cleans’ itself during sleep:
You may have heard of the lymphatic system or not! Briefly, it’s purpose is to clean ‘debris’ from the body and it requires daily physical activity to work efficiently, among other things. Well, the brain also has its own ‘cleaning’ system called the glymphatic system, and it needs sleep to work efficiently, among other things, of course. The glymphatic system’s job is to clear out waste products and toxins that build up during the day.
As you can see, sleep isn’t just a pause in a 24-hour cycle for rest, it has many important functions that support us physically, mentally and emotionally. Sleep deprivation causes the brain and body to work at a level well below ideal. You are not at your best when you are sleep-deprived. I’m sure I didn’t need to tell you this. You have probably already worked this out for yourself!
The next question is…
How Much Sleep Is Enough?
According to the National Institute of Health:
- Adults (18 years and over) need 7-8 hours of sleep every night
- Teenagers (13-18 years) need 8-10 hours of sleep every night
- Children (6-12 years) need 9-12 hours of sleep every night
- Children (3-5 years) need 10-13 hours of sleep (including naps)
- Children (1-2 years) need 11-14 hours of sleep (including naps)
- Babies (4-12 months) need 12-16 hours of sleep (including naps).
So, the message is clear – get the right amount of sleep.
And, when you have a challenge or problem to solve… SLEEP ON IT!
Your mental, physical and emotional well-being depend on it.
Join me next time, as I discuss Pillar 4 of Lifestyle Medicine: Stress management.
Have a great week.
For more information or to enquire about public speaking engagements and bookings, visit drfay.com.au
DISCLAIMER:
- The purpose of this article and its contents is for disseminating health information for the benefit of the public.
- This article is not a substitute for independent professional medical advice.
- disease/disorder/condition, nor should it be used for therapeutic purposes or as a substitute for your own health professional’s advice.
- We do not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided in this article.
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