Benefits of Great Slumber!

No doubt about it, sleep is essential for the human body. Not only does it make people feel better, but it also plays a pivotal role in supporting health. Per National Institutes of Health, “During sleep, your body is working to support healthy brain function and maintain your physical health.” Sleep can benefit the heart and circulatory system and other parts of the body. Read on to learn the remarkable benefits of great slumber and how a lack of sleep is harmful.

The man who ran late

Perhaps you’ve heard the story about the man who had trouble falling asleep? As a result of being groggy, he habitually ran late in the morning and was nearly fired from his job. His doctor offered a brilliant solution. The doc recommended that the man sleep in an herb garden. The man didn’t think it would help but begrudgingly heeded the doctor’s advice. And it worked. Ever since, the man woke up on thyme and was never ever late again. (Couldn’t resist the joke!)  

Sleep really helps

Kidding aside, getting proper sleep improves life performance. People who sleep well report feeling refreshed and energized, being more creative and organized, and making wiser choices. It’s probably not a coincidence as science points to the health values of a good night’s sleep.

Avoiding health problems 

Medical experts caution that people who are chronically sleep deprived or wake frequently during the night are at higher risk of developing:

• Coronary heart disease: Per Healthline, “Studies suggest that sleep may play a vital role in heart health, helping to heal and repair your heart and blood vessels.”
• High blood pressure:  GoodRx shares, “The following sleep-related factors have been linked to high blood pressure: Sleeping less than 5 hours a night, irregular sleep schedule that changes frequently, chronically disturbed sleep.”
• Obesity: Brown Health describes a link between lack of sleep and obesity. “Even when cutting calories helps people lose weight, if they don’t get enough sleep, they may have a harder time getting rid of excess body fat.”
• Stroke: Per Healthgrades, “Stress hormones triggered by sleep apnea can also increase your risk of stroke.” Sleep apnea, a condition in which breathing repeatedly pauses during sleep, can significantly increase blood pressure and may also damage blood vessels in the brain.
• Colds & infections: People who don’t sleep well are more prone to colds and infections. Mayo Clinic shares, “Studies show that people who don’t get quality sleep or enough sleep are more likely to get sick after being exposed to a virus, such as a common cold virus.” They explain that low levels of antibodies, cells, and protective proteins called cytokines are consequences of poor sleep.

Sleep and its wide-reaching effects

Other physical changes regarding the heart and circulatory system, hormones, metabolism, respiratory and the immune system, and problems with thinking and memory may also be consequences of chronic inadequate sleep. Remember that quality sleep is a restorative process, but not all sleep is restorative. Per Healthline, “Only the last two stages of sleep, deep sleep and rapid eye movement sleep (REM) sleep, are considered restorative.” REM sleep, when people dream, is essential for learning, memory, and cognition.

Recognizing poor sleep  

Some people recognize that they are getting poor sleep. For instance, they may have trouble falling asleep, wake up frequently, toss and turn at night, or have difficulty rising in the morning. Other people may discover from a spouse that they snore or behave restlessly throughout the night. There are often a few tell-tale signs of problematic sleep. This may include some of the following: (Note that symptoms can differ per individual and range in severity, with some symptoms only present in severe cases.)

• Difficulty falling asleep and/or hard time waking up
• Daytime fatigue/exhaustion
• Depression/sadness
• Clumsiness/poor balance and/or coordination
• Difficulty concentrating/focusing/thinking   
• Feeling dazed/forgetful
• Hallucinations
• Headaches
• Irritability/moodiness
• Microsleeps
• Slow reaction time/increased accidents 
• Puffy eyes/dark circles/skin breakouts
• Needing caffeine/energy drinks to get through the day
• Oversleeping on the weekends
• Reckless behavior/impaired judgement
• Trouble communicating/speaking
• Uncontrollable eye movements
• Weight gain/overeating
• Waking up way too early

When to talk to your doctor

Sleep patterns, as in the sequence and duration of sleep that a person experiences, should be a normal part of the health discussion with your doctor. Note that as people age, they may have more trouble falling or staying asleep. While it may be typical for some, it may also indicate a health issue such as sleep apnea. Should you experience a problem, don’t ignore it. Also, do not self-diagnose. Reach out and schedule an appointment to discuss your symptoms, habits, and sleep history. Your doctor will likely perform a physical examination to rule out underlying causes.

Is sleep study a routine test?

Diagnostic testing, such as undergoing sleep study (also called polysomnography), might be recommended. It is not prescribed for everyone, but it’s a beneficial test for people with problems sleeping. The simple overnight study provides insight into sleep habits and health. It can gauge total sleep time, time spent in different sleep stages, awakenings during the night, breathing, sleep efficiency, consistency, and more. Results can be used to diagnose sleep-related disorders. Sometimes, therapy or medications may be encouraged, depending upon the conclusions.

Is sleep deprivation the same as insomnia?

Medical experts distinguish between sleep deprivation and insomnia. Sleep deprivation is when someone doesn’t get enough sleep. Since it typically involves a lack of opportunity or time to sleep, it is considered highly treatable. Insomnia is when people cannot sleep despite trying, and underlying causes are typically responsible. Causes may include and are not limited to prolonged stress, a medical condition, or a mental disorder as examples. People with insomnia should see their doctor for care.

Four ways for better sleep

Most people can benefit from steady and uninterrupted nightly sleep. Medical experts share that in terms of importance; sleep is right up there with proper nutrition and exercise. Per Healthline, “Though individual needs vary, most research suggests that you should get between 7 and 9 hours of sleep per night for optimal health.” Here are some top tips for improved sleep:

1. Create a sleep schedule and stick to it. Strive to go to bed at the same time every night and wake up at the same time every day. This sets the body into rhythm. If possible, avoid daily napping that can disrupt nighttime sleep patterns.
2. Don’t go to bed on a full stomach. Avoid heavy foods and consuming caffeine or alcohol ahead of bedtime. Not only can they disrupt sleep patterns, but they may increase bathroom calls at night, thereby waking you up. Talk to your physician to establish the best food/sleep routine.
3. Create a restful bedroom environment. Turn off the TV and put away all electronics including cell phones an hour or two ahead of bedtime. Practice mindfulness, such as meditation, reading poetry, or performing breathing and relaxation exercises ahead of bedtime. Consider room darkening shades to block out the light and help you fall asleep. Make sure the temperature of the room in which you’re sleeping is conducive to a good night’s sleep.
4. Embrace the morning light. If it is still dark when you rise, use artificial light therapy to your benefit. Once the sun is up, strive to get some morning light. Most experts agree that exposure to just 15 minutes of sunlight in the morning can increase Vitamin D and help with energy. However, consult with your physician to learn what’s best for you.

Conclusion

It can be really frustrating to toss and turn at bedtime, lie awake at night, and wake up tired and cranky in the morning. It can be even more challenging to have to perform optimally at work and at home on little to no good sleep. Over time, this can take a health toll on people, increasing odds of developing certain health conditions, illnesses, and infections. Therefore, the benefits of great slumber should not be underestimated. Should you have problems sleeping, talk to your doctor, your best partner in your health. Don’t pillow the discussion (pun intended), rather take sleep seriously to keep your mind, body, and overall health in tip-top shape.

Disclosure: This article is purely informational. It is not intended as a medical resource or substitute for professional medical advice.