Sleep is essential for a person’s health and well-being. Yet millions of people do not get enough sleep and many suffer from lack of sleep. Latest surveys by prominent institutions indicate that at least 40 million Americans suffer from over 70 different sleep disorders and 60 percent of adults report having sleep problems a few nights a week or more. Most of those with these problems go undiagnosed and untreated. In addition, more than 40 percent of adults experience daytime sleepiness severe enough to interfere with their daily activities at least a few days each month – with 20 percent reporting problem sleepiness a few days a week or more. Furthermore, 69 percent of children experience one or more sleep problems a few nights or more during a week.
Insufficient sleep has been linked to the onset of and correlates with a number of chronic diseases and conditions, including diabetes, cardiovascular disease, obesity, and depression. Insufficient sleep also contributes to motor vehicle crashes and machinery-related accidents, causing substantial injury and disability each year.
Although how much sleep is needed varies between individuals, most adults need 7–9 hours of sleep each night. More than a third of U.S. adults report sleeping less than 7 hours per night.3 Causes of insufficient sleep include lifestyle and occupational factors (e.g., access to technology and work hours). In addition, some medical conditions, medications, and sleep disorders affect the quantity and quality of sleep.
Good sleep practices are important for achieving healthy sleep.
Importance of Sleep
Keeps Our Heart Healthy: Lack of sleep has been associated with increased blood pressure and cholesterol levels, both of which are among the greater risk factors for heart disease and stroke. Our heart can be healthier if we get between 7 and 9 hours of sleep each night.
Reduces Stress: When our body is lacking sleep, it enters a state of stress. Body functions are on high alert. This increases blood pressure and causes the production of stress hormones. Stress hormones then, in turn, make it harder for us to fall asleep, while higher blood pressure, as mentioned above, increases the risk of heart attacks and strokes. By getting a good night’s sleep we can break the circle of stress and counteract its effects on our body.
Reduces Risk of Depression: Among the various biochemical substances affected by sleep, serotonin is perhaps the most famous one. Serotonin is a neurotransmitter that affects our mood. High serotonin levels create the feeling of happiness, and low serotonin levels can make us vulnerable to depression and other disorders. Making sure we are getting enough sleep, between 7 and 9 hours every night, will help us regulate serotonin levels, thus feeling happier and more productive.
Reduces Chronic Inflammation: The increase in stress hormones, caused by the sleeping disorders, has been associated with chronic inflammation disorders, such as periodontitis, atherosclerosis, rheumatoid arthritis, and even cancer, heart-related conditions, or diabetes. Chronic inflammation is also thought to be one of the causes of aging.
Makes You More Active: A good night’s sleep will make us feel more active and alert on the following day. Energy levels after a good sleep are higher, your mental awareness is more acute and you are more likely to smile more. A restful sleep session not only feels great, but it increases our chances for another good night’s sleep next time we go to bed.
Boosts Memory: Researchers may have long been arguing on why we dream, but they do agree on the many processes that occur during sleep, among which something called memory consolidation. While the body is resting, our brain is busy processing our day, and making connections between events, feelings, experiences and memories. Sleeping time is the most important time for our brain to shape memories and make the connections, which can make it easier for us to retrieve those memories in the future.
Can Help Lose Weight: Researchers have found that people who sleep for less than seven hours per night are more likely to be overweight or obese. Lack of sleep affects the levels of ghrelin and leptin, the hormones responsible for regulating our appetite. So, to put it simply, if you want to stay in shape, get more sleep!