Sleep Is Medicine: The Health Benefits of Quality Sleep

<blockquote> <h3>Fast Facts</h3> <ul> <li>Quality sleep is important for repairing and restoring your physical and mental health and well-being. It’s a way for your body and mind to recharge. </li> <li>According to the Centers for Disease Control and Prevention (CDC), up to 35% of American adults don’t get enough quality sleep.</li> <li>Sleep helps boost your immune system and fight infections more effectively.</li> <li>A recent meta-analysis discovered that adults who consistently slept fewer than 7 hours per night faced a whopping 41% increased risk of developing obesity.</li> </ul> </blockquote> <p>It’s 2:30 a.m., and you’re still up cramming for that final exam or preparing for your oral presentation. Even though you’ve been studying or preparing for days, you still don’t feel ready – hence, the all-nighter. When the time comes to write your exam or give your presentation, you can’t remember anything or you’re at a loss for words. On top of that, you feel like crap. </p> <p>Sound familiar? We’ve all been there, staying up way past our bedtimes, thinking we only need a few hours of shut eye to function. Only to wake up the next morning feeling like we’ve been hit by a truck. </p> <p>That’s because sleep is more than just resting – you need sleep to function optimally. In fact, sleep is when your body repairs the wears and tears from your day. More than that, getting enough quality sleep is important for restoring your physical and mental health and well-being so that you wake up refreshed and ready to tackle the next day. Sleep is a way for your body and mind to recharge. </p> <p>A good night’s sleep is not a luxury, it’s a necessity for optimal health. If you don’t get enough, it can literally make you sick, upping your risk for many diseases such as cardiovascular disease, stroke, cancer, obesity, dementia, and depression. Yet, according to the Centers for Disease Control and Prevention (CDC), up to 35% of American adults don’t get enough quality sleep.</p> <p>So, if you’re one of the 35% who aren’t getting enough shut eye, you’re missing out on all the physical and mental health benefits that come along with it. </p> <p>What are these health benefits, you ask? </p> <p>Read on to learn the 10 health benefits you can reap if you get enough quality sleep every night. </p> <h2>1. Sleep can improve your memory and concentration.</h2> <p>If you’ve ever stayed up all night, you likely know how not getting enough sleep can wreak havoc on your memory and concentration. That’s because sleep plays a major role in what is called memory consolidation. Each night when you sleep, your brain is busy weaving memories together and strengthening neural connections so that you retain what you’ve learned and are easily able to recall it. But for memory consolidation to happen, you must go through a few cycles of deep sleep. </p> <p>So, if you think that staying up all night to study instead of catching some ZZZs will help you score a better grade, think again. In fact, don’t be surprised if you don’t remember anything you tried cramming into your brain during that all-nighter study session. </p> <figure><img alt="" height="365" src="https://cdn.storymd.com/optimized/PqEzm6c1A2/original.jpg" width="751" /> <figcaption>Sleep and memory <em>Source: TheVisualMD</em></figcaption> </figure> <p>On top of that, quality sleep is tightly linked to your ability to focus and concentrate. If you’re sleep deprived, it can negatively affect your concentration and academic/work performance. In fact, a study on overworked physicians provides a good example of this. In the study, researchers found that doctors with moderate, high, and very high sleep-related disturbances were 54%, 96%, and 97% more likely to report clinically significant medical errors. Yikes! </p> <p>So, the next time you need a medical procedure, an important question to ask your doctor is, “how’d you sleep last night?”</p> <h2>2. Sleep may help lower inflammation.</h2> <p>You might not realize it, but inflammation is like the troublemaker wreaking havoc within. It's not just about a sore joint or an itchy rash – think heart disease, stroke, diabetes, arthritis, and even aging. The dots connect in the most unexpected ways.</p> <p>Let’s say it’s the day of your 30^th birthday or your best friend’s wedding. You, of course, want to party all night long to celebrate. You decide to skimp on the sleep and party hard until the wee hours of the morning. Little do you know that your body's inflammatory proteins are also making an appearance. It's like inflammation decided to crash the party, leaving you with higher levels of C-reactive proteins (CRP), an inflammatory biomarker, in your bloodstream. To make matters worse, if this lack of sleep is consistent, it can put your body in a perpetual pro-inflammatory state. </p> <p>Even if you’re not a night owl but suffer from sleep disorders, like sleep apnea or insomnia, in which you get 6 hours or less of sleep per night, you’ll likely have higher levels of CRP circulating in your bloodstream. This can raise your blood pressure and cause inflammation throughout your body. The good news is that with the right treatment for these sleep disorders, you can markedly reduce the inflammation. </p> <p>So, the next time you're tempted to hit the snooze button, remember that you're not just giving yourself more sleep time – you're also giving your body a fighting chance against inflammation. </p> <h2>3. Sleep helps support your immune system.</h2> <p>From the flu to the common cold to COVID-19, there's a lot that your body needs to be protected from — and you can't do it without sleep. </p> <p>A study published in the <em>Journal of Experimental Medicine (JEM)</em> found that sleep helps your body’s immune system fight infections more effectively, boosting your immune response. In fact, in another study, participants who slept fewer than 5 hours per night were 4.5 times more likely to develop a cold compared to those who slept for 7 hours or more. The researchers concluded that during nightly sleep, certain immune proteins (e.g., cytokines and chemokines) are revved up to attack any foreign invaders. </p> <p>So, if you’ve been feeling under the weather lately, crawl back to bed and get some rest to fight it off. </p> <h2>4. Sleep may help you maintain or lose weight.</h2> <p>Yup, that’s right. If you’re struggling to shed those last few pesky pounds, getting some quality shut eye might just help get you to your goal weight. </p> <p>Multiple studies have linked not getting enough quality sleep – meaning getting less than 7 hours per night – to an increased risk of weight gain and a higher body mass index (BMI). A recent meta-analysis published in 2020 discovered that adults who consistently slept fewer than 7 hours per night faced a whopping 41% increased risk of developing obesity. The connection between sleep and weight gain has to do with many factors. </p> <p>For example, sleep deprivation throws a curveball by elevating ghrelin levels (the hunger hormone) while simultaneously reducing leptin levels (the satiety hormone). With ghrelin shouting "feed me!" and leptin only making a half-hearted appearance, that’s a recipe for overeating. </p> <figure><img alt="" height="471" src="https://cdn.storymd.com/optimized/Wdx0pwHed2/original.jpg" width="705" /> <figcaption>Sleep Deprivation - Sleep Fights Weight Gain <em>Source: TheVisualMD</em></figcaption> </figure> <p>Also, many studies have shown that sleep deprivation leads to low energy levels. To compensate for the lack of energy, you may crave foods that are higher in calories, or higher in sugar, to give you a boost in energy. As a result, you’re more likely to gain weight if you’re consistently sleep deprived. </p> <p>But wait, there's more. After a night of little to no sleep, your motivation to hit the gym or even take a leisurely stroll might be non-existent.</p> <p>But here’s the good news, prioritizing sleep might just be your ace in the hole for maintaining a healthy body weight. It may even help you lose some weight too. So rest up, your body will thank you!</p> <h2>5. Sleep reduces stress.</h2> <p>Yes, stress is a part of life and you’re bound to experience it at some point. If you do find yourself overwhelmingly stressed, try catching some quality ZZZs. </p> <p>When you’re sleep deprived, your body releases the stress hormone, cortisol, into your bloodstream. This can lead to a feeling of overwhelming stress. But it doesn’t stop there, more stress means even higher cortisol levels, which can often lead to more sleepless nights. It’s a vicious cycle. </p> <p>The good news is that if you can get a good night’s sleep, your body will naturally reduce the amount of cortisol released into your body. Not only does this help reduce your stress, but it can also help you catch a better-quality sleep at night. It’s a double whammy! </p> <p>While meditation, yoga, and breathing exercises work wonderfully to reduce stress, also try getting a good night’s sleep. You’ll be surprised at how refreshed and stress-free you’ll feel in the morning. </p> <h2>6. Sleep may strengthen your heart.</h2> <p>Sleep can keep your heart and blood vessels healthy. </p> <p>During sleep, your body shifts gears to maintain a healthy, steady heart rhythm. And it starts by regulating your blood pressure. If you’re not getting enough quality sleep every night, you’re not giving your heart a break from the elevated heart rate of the day, and you risk hiking up your blood pressure too. </p> <p>In one study, researchers found that people who slept fewer than 5 hours per night had a 61% higher risk of developing high blood pressure than those who slept 7 hours. So, those nightly hours you’re clocking in aren’t just for dreaming, they’re also your heart’s way of hitting the reset button. </p> <p>And that’s not all. Sleep also helps with your heart rate variability – which refers to the variation between each heartbeat. As it turns out, a healthy heart is not just about beating perfectly steady, but about having a bit of variability in your heartbeats. And guess what? Sleep – especially the deep kind you get in NREM stage 3 – seems to have a knack for enhancing heart rate variability. Think of it as your heart's way of staying flexible, adapting to life's ever-changing rhythms. </p> <p>That’s why there’s been study after study showing that people who consistently get a night of good old quality sleep tend to have a lower risk of heart disease. </p> <figure><img alt="" height="389" src="https://cdn.storymd.com/optimized/PqEPrlt1d2/original.gif" width="740" /> <figcaption>Sleep Helps #OurHearts <em>Source: National Heart, Lung, and Blood Institute (NHLBI)</em></figcaption> </figure> <p>So, as you climb into bed tonight, remember that it's not just about giving your body a break—it's about strengthening your heart too. </p> <h2>7. Sleep helps regulate your blood sugar.</h2> <p>Ever wonder how your body keeps your blood sugar in check? Well, it turns out that getting a good night's sleep is a major player, and this is especially important in the context of diabetes management.</p> <p>Think of your body as a finely tuned machine, with blood sugar acting as its fuel. Just like a car needs the right balance of gas to run smoothly, your body needs the right balance of glucose to function optimally. When this balance goes awry, it can lead to a host of issues, particularly for those with diabetes.</p> <p>Here's where sleep comes in. If you’re consistently short on quality sleep, you have an increased risk of developing type 2 diabetes and insulin resistance – a condition when your body cannot recognize and use the hormone insulin properly. In fact, a meta-analysis of 36 studies involving over 1 million participants found that people who got fewer than 5 hours and those who got fewer than 6 hours of sleep were 48% and 18% more likely to develop type 2 diabetes, respectively, compared to those who consistently slept for 7 or more hours a night. </p> <p>Turns out that being sleep deprived can cause physiological changes like decreased insulin sensitivity, increased inflammation, imbalanced hunger and satiety hormones (e.g. ghrelin and leptin), and higher food intake – all of which are recipes for developing type 2 diabetes. </p> <p>So, how does sleep help regulate blood sugar, you ask? Well, during sleep, your body goes into repair mode, and part of this repair work involves a process called glycogen synthesis. Think of glycogen as your body's savings account—it stores glucose for future use. This process helps stabilize blood sugar levels, preventing wild fluctuations that can throw your system off balance.</p> <p>But here's the kicker: it's not just about the quantity of sleep, it's also about the quality. The different stages of sleep play a role in this blood sugar balance. During the deep, restorative phases of sleep (e.g., NREM stage 2 and 3), your body has a chance to fine-tune its blood sugar regulation mechanisms. Cutting short your sleep time can deprive your body of these crucial stages, leading to potential disruptions in blood sugar control.</p> <p>So, snuggle up, catch more of those ZZZ's, and let sleep be your silent partner in balancing your blood sugar levels. </p> <h2>8. Sleep supports your mental health.</h2> <p>The puzzle pieces of sleep and mental health fit together in ways that sometimes feel like a riddle without a clear answer. There's a delicate balance at play. Not catching enough ZZZ's could increase your likelihood of mental health problems like anxiety and depression. Yet, if you’re already grappling with these challenges, the symptoms themselves often make it harder for you to fall asleep. It's a catch-22, which then leads to the question, which comes first, the sleep troubles or the mental health problems? </p> <p>While there’s no straightforward answer to this ‘chicken or the egg’ question – for one, because its different for everyone – what is clear is that the foundation of good mental health rests, at least in part, on getting enough good quality sleep most nights of the week. Research shows that many of the key chemicals in the brain that help regulate mood and emotions get altered after just one sleepless night. </p> <p>So, if you’re having trouble sleeping as a result of – or in addition to – having depression, anxiety, or another mental health issue, you may benefit greatly and even improve your mental health problems from treating your sleeping issue. Quality sleep can not only help improve your anxiety and depression, but it can potentially help you get more nights of quality shut eye, because the more you practice good sleep, the better you become at it. </p> <p>So, don’t set your alarm and stay in bed a little longer – your mental health will surely appreciate it! </p> <h2>9. Sleep can boost your mood.</h2> <p>There is some truth in the old saying, “getting up on the right side of the bed.” It has nothing to do with which side of the bed you roll out of, but rather that getting a night of good quality sleep can boost your mood. And really, it makes sense. When you're well-rested, your emotional radar is finely tuned, allowing you to navigate life's twists and turns with grace.</p> <p>Your amygdala – the emotional powerhouse in your brain – is heavily influenced by the amount of sleep you get. When you're catching enough ZZZ's, it's like the amygdala is sipping a soothing chamomile tea, staying calm and collected. But skimp on sleep, and suddenly, it's like the amygdala has had one too many espressos – everything seems more intense and emotionally charged.</p> <p>So, go to bed early, get quality sleep, wake up happy, and everyone around you will thank you for it.</p> <h2>10. Sleep may help you live longer.</h2> <p>Turns out, sleep, whether in excess or scarcity, has some serious cards to play when it comes to the game of longevity.</p> <p>Think of it this way, the magic sleep number is 9 hours, but getting anything beyond that, well, it's like hitting snooze on your health. According to the Sleep Foundation, oversleeping – defined as more than 9 hours within a day – could lead to various chronic diseases. Think heart disease, obesity, and diabetes, which can lead to premature death, according to the Office of Disease Prevention and Health Promotion (ODPHP). </p> <p>A study published in the <em>Journal of Gerontology</em>, followed 55,494 people aged 50-75 from England, Finland, and Sweden to investigate the prevalence of healthy, chronic disease-free lives based on how long the participants slept and if they had any sleep disorders. What they found was that the link between sleep and longevity is all about that sweet spot – snoozing between 7 to 8.5 hours per night – not less than 7 hours and not more than 9 hours. This magic range not only promises a longer life but also vitality in those extra years. </p> <p> Who would've thought that your ticket to a longer, vibrant life is neatly tucked under your pillow? </p> <p>So, if you’re looking to live a longer live, hop into bed and get those 7 to 9 hours! </p> <h2>More on the Importance of Sleep</h2><ul><li><a href="https://soulivity.storymd.com/journal/wxlrabqizw-wellness-and-sleep" target="_blank">The Importance of Sleep on Your Health</a></li><li><a href="https://soulivity.storymd.com/journal/2wzazy91lj-sleep-deprivation-and-deficiency" target="_blank">How Sleep Deprivation and Deficiency Affects Your Health</a></li><li><a href="https://soulivity.storymd.com/journal/6we7z3qu5j-healthy-sleep" target="_blank">Healthy Sleep for Good Health</a></li></ul>