Why Sleep Matters: Five Major Benefits Explained

Do not underestimate how important sleep is. 

Adequate sleep is a fundamental biological process required for optimal cognitive function, tissue repair, metabolic regulation, and immune competence, and is therefore integral to overall health and clinical recovery. Read on for five major benefits linked to good sleep.

1: Brain Health and Function 

During sleep, the brain only requires 25% of the energy that is needed whilst we are awake. Sleep allows the brain to perform its natural waste removal of cerebrospinal fluid via the glymphatic system. This process occurs because of decreased size in glial cells and increased flow of cerebrospinal fluid during sleep.  

At different stages of sleep, particular effects take place in helping with knowledge.  During REM sleep phase, or rapid eye movement, our knowledge integration is expanded through creativity. This phase is commonly associated with dreaming and helps with general wisdom. Whilst under deeper sleep, or non-REM sleep, knowledge gained throughout the day is accumulated and moved from out short-term memory into long-term memory. Hence lack of sleep can result in poor memory, low mood and poor executive function. 

2: Heart and Vascular Health 

It is shown that inadequate hours of sleep can lead to increased risk of strokes and cardiovascular disease. This occurs when sleep is under 6 hours per night, whereby the sympathetic nervous system is heightened resulting in increasing heart rate, breath rate and blood pressure. Over time this can lead to increased BMI and impaired glucose tolerance. This can be tolerated by the body for a short period of time but is not healthy to maintain over time. Shortened sleep can also lead to increased plaque deposits, altered lipid ratios and increased cholesterol resulting in heart disease.  

3: Healthy Body Weight 

Reduced sleep can have an impact on our eating habits and body weight due to hormonal changes. Leptin, giving the feeling of fullness, is decreased and Ghrelin, producing the feeling of hunger, is increased in those with reduced hours of sleep. This can result in increased hunger levels with a preference to salty, starchy and sweet foods leading to weight gain.  

4: Reproductive Function 

Poor sleep for males can result in decreased testosterone levels and decreased sperm quality and concentration. In females, increased infertility may be a result of decreased sleep, caused by reduced follicular releasing hormone and reduced fertility probability. 

5: Performance, Injury and Illness 

Physical capability increases as hours of sleep increase. Decreased hours of sleep can increase risk of injury by 1.7 times and increase illness by three-fold.  

Simple Habits to improve your sleep

The way we prepare ourselves for bedtime can have a significant impact of the quality and the quantity of sleep. Below are some simple habits to improve your sleep. 

1. Consistency. Maintain the same wake time and bedtime every day. 

2. Avoid sleep during the day. A short nap of 15-20minutes is okay if required.  

3. Avoid alcohol. Short term sugar which creates a short burst of energy. 

4. Avoid caffeine after 12pm.  

5. Avoid smoking. Increases heart rate and breathing rate which is not inducive for sleep. 

6. Physical activity. Best a few hours before bed to increase peripheral circulation and enhance sleep onset. 

7. Final meal a few hours before bed. Allows for digestion. Avoid spices and focus on a balance of protein and carbohydrates. 

8. Limit exposure to bright light in the evenings. Low light or warm light helps to maximise melatonin.   

9. Warm shower. Warms up the peripheral muscles and the body slowly works to cool the muscles when sleeping.  

10. Limit mental stimulation before bed. Avoid device use or activities with high levels of mental stimulation. 

11. Routine including conscious relaxation. May include meditation, breathwork, light reading. 

12. Restrict bedroom activity to sleep and sex. Do not want to associate your bedroom with other activities such as work. 

13. No pets or children in the bedroom.  

14. Cool, dark and quiet bedroom. Best environment to wind down before bed. 

15. White noise. Such as a slow fan.