There’s a reason sleep deprivation is used as a torture tactic; lack of sleep can disrupt our biological functions.
Good sleep is essential for the proper functioning of the brain and body. When we don’t get enough sleep, we can not only feel irritable but also get sick. Here’s why.
WHAT HAPPENS WHEN YOU’RE SLEEP DEPRIVED
When we are sleep-deprived, harmful biological changes occur in our bodies. These side effects may be due to sleep deprivation or insomnia.
Biological problems associated with sleep loss:
- High blood pressure
- Diabetes
- Acute cardiovascular disease
- Weight fluctuation
- Depression
- Cognitive impairment
- Reduced immunity
- Elevated cortisol levels
You may also notice changes in your appearance when you are chronically sleep-deprived. Dark circles may form under your eyes, and your skin may become more prone to wrinkles when your body is not getting the rest it needs.
There’s a reason why getting a good night’s sleep is part of a healthy lifestyle. It sets the stage for the next day, making decisions about your diet and activity levels, and rest helps your body fight disease, store memories, and stay alert.
JUST AS IMPORTANT AS DIET AND EXERCISE
Health experts say getting the proper sleep is as essential as eating well and exercising regularly. Our Utah-based registered dietitians can help you develop the perfect meal plan. Still, if you’re not giving your body time to rest, you may not see the desired results. But how much sleep is enough?
The National  Sleep Foundation  suggests the following sleep hours in 24 hours based on age:
- Age 65+ – from 7 to 8 hours.
- Age from 26 to 64 years – from 7 to 9 hours.
- Age from 18 to 25 – from 7 to 9 hours.
- Age from 14 to 17 years – from 8 to 10 hours.
- Ages 6 to 13 years – 9 to 11 hours.
- Age from 3 to 5 – from 10 to 13 hours.
- Age from 1 to 2 years – from 11 to 14 hours.
- Under 12 months – from 12 to 17 hours.
You’re not alone if you don’t feel rested when you wake up. About 35% of American adults are estimated to need more sleep each night. How can you do better?
HOW TO IMPROVE SLEEP
For example, sleep should be prioritized when getting to work on time, sticking to a meal plan, or catching up on your favorite TV show. If you don’t put effort into forming good sleep habits, you may have difficulty logging quality zzzs.
BE CONSISTENT
Just like how babies learn to sleep, consistency is critical. To get better sleep, try to stick to a regular wake and sleep schedule. Sleeping in on the weekend can be tempting, but this can disrupt your body’s natural circadian rhythm, which helps determine your sleep cycle.
REDUCE SCREEN TIME
If you must work on a computer during the day, consider wearing blue-light-blocking glasses to reduce exposure. Also, try to use your phone, computer, or tablet sparingly for at least an hour before you want to go to bed. Research shows that the blue light emitted by our screened devices can negatively impact our body’s ability to switch off for quality sleep.
GET ENOUGH SUNLIGHT
To help your body get into a healthy sleep rhythm, ensure you get enough natural sunlight during your waking hours. Research shows that tolerating bright morning light for the first 30 minutes after waking can help program your internal clock. If you can avoid exposure to bright light for two hours before bed, it can help your body wind down and feel sleepy at a reasonable time in the evening.
BENEFITS OF GOOD SLEEP
Beyond feeling like a million bucks, good sleep’s benefits vary.
WEIGHT MAINTENANCE
Quality sleep can make a difference if you are trying to maintain or lose weight. Sleep gives our bodies a period of recovery and can help regulate our hormones, which can be a contributing factor to success in losing/maintaining weight. Good sleep can also improve metabolism and reduce the risk of developing type 2 diabetes.
IMPROVED CONCENTRATION
When you’re sleepy, you may have trouble concentrating or processing information. Your reaction time may be delayed, and you may make more mistakes at work. Sleep is the time our brains work to retain new information we’ve learned for both children and adults. With sleep, it’s much easier to retain knowledge.
ENHANCED ATHLETIC ABILITY
We mentioned that your performance can suffer if you don’t get enough sleep. Still, we can do your workout routine or athletic performance. Your fine motor skills, endurance, and strength will improve when you get enough quality sleep.
MOOD ENHANCER
Exercise is linked to improving our mood, but so is sleep! Poor sleep can lead to feelings of depression, both directly related to the lack of sleep and through its effects on our daily lives. Here’s a great example of the domino effect of good sleep: when we sleep well, we have enough energy to exercise daily, releasing “feel-good” hormones that improve our mood. After a day of working, eating a balanced diet, building relationships, and engaging in hobbies, it can be easier to fall asleep at night. And so the cycle continues.
