When life gets busy, often the first thing we sacrifice is our sleep. There’s just too much to get done. Unfortunately, this is just the opposite of what we should be doing. Sleep is critical for our bodies to function at their best.
The Importance of Sleep
Sleep is critical for our overall health and longevity. During sleep, your body heals, recharges, and repairs itself. For most adults, 7-9 hours of sleep each night is needed for cognitive, behavioral, and physical functions of the body to run properly. When we deprive ourselves of adequate sleep there are serious consequences. You can learn more about sleep deprivation and the effects it has on the body here.
Behavioral and Brain Functions
Research shows sleep is linked to several factors influencing your brain and the overall ways you act and think. Specifically, in children, sleep can have a significant impact on their attitudes, appetite, and interactions with other people. If your child is not getting the recommended amount of sleep this can negatively impact how they act each day. Children often put on excess weight or have increased irritability or trouble focusing when they haven’t had enough sleep.
Other brain functions that are impacted by sleep include:
- Ability to concentrate
- Productivity
- Overall cognition – ability to think, memory function, reflexes, etc.
- Moodiness or change in mood
This is significant as many of us are guilty of skimping on sleep to work more hours. Unfortunately, this is counterproductive. The less sleep we get, the less we can mentally function. You may be putting in more hours, but the quality of work is likely suffering.
Physical Effects
A good night’s rest helps us optimize our physical performance. We all feel more energized throughout the day if we have had adequate sleep. It allows our muscles and vital organs an opportunity to rest and repair themselves. Ever notice how sluggish you feel the day after or even two days after a poor night of sleep? Your body didn’t get the reset it needed.
Physical effects linked to good sleep:
- Weight control
- Better caloric regulation
- Greater athletic performance
- Lower risk of many diseases
- Feel more energized
- Treat or prevent depression and anxiety
- Lowers inflammation
- Strengthens the immune system
Tips for Healthy Sleep
- Set a bedtime and stick to it
- Aim to go to bed and wake up at the same time every day (even on the weekends)
- Get 7-9 hours of sleep every night
- Keep your bedroom dark and not too warm
- Wear comfortable clothing
- Avoid caffeine several (ideally at least 6) hours before bed
- Avoid drinking any liquid within 2 hours of sleep to avoid waking to urinate
- Avoid exercise within 2 hours of sleep
- Avoid screens (TV, cell phone, tablet) within 1 hour of bedtime
If you struggle with falling or staying asleep read our article, “Sleep Better” for more information.
Sleep is Important – Make the Time for it
Sleep is not a waste of time. Your body truly needs it. Think of your bedtime and wake time as an important meeting that cannot be rescheduled. Make time for sleep.