Why is it so important to sleep?

We are constantly being advised to get more sleep, whether we are sick, being more physically active or have an upcoming exam or deadline to meet.

So, what’s the big deal?

In this article, we look at why we need sleep, what happens when we don't get our forty winks, and how to improve sleep quality to get all of the benefits of good quality rest.

During sleep, our bodies repair and restore themselves, including the regeneration of tissues, muscles, and bones.

Sleep also helps to consolidate memories, process emotions, and recharge our mental and physical energy.

Not getting enough sleep every once in a while can have some uncomfortable short-term effects. However, longer-lasting sleep deprivation can negatively affect your physical and mental health long-term.

What are the benefits of getting more sleep?

We all need sleep, and whilst it is something we do naturally, we can all get greater health benefits from practising good sleep health, and getting the recommended 7-8 hours of sleep per night.

The health benefits include:

1. Increased energy levels

Good quality sleep can help increase your energy levels, allowing you to be more productive and efficient in your daily activities.

Not getting enough sleep can leave you feeling tired and unmotivated.

2. Improved mood

Adequate sleep is essential for regulating emotions and can improve your mood and reduce irritability, anxiety, and depression.

Inadequate sleep can leave you feeling grumpy or low, and you are more at risk of developing mental health issues, such as depression and anxiety.

3. Improved brain function

Sleep is critical for maintaining healthy brain function and improves, memory, concentration, creativity, and problem-solving skills.

Lack of sleep can cause difficulties with attention, concentration, memory, and decision-making

4. Improved physical health

Consistently getting a good night’s sleep is linked to a lower risk of chronic conditions such as obesity, diabetes, heart disease and stroke.

5. Improved fitness and performance

Good sleep can improve fitness and athletic performance, as your body releases growth hormones at night to repair your tissues and help your muscles to grow.

Not getting enough sleep can decrease your strength and stamina and increase your risk of injuries.

6. A healthier heart

When you sleep, your heart slows down and blood pressure reduces, giving your heart a well-needed rest. Getting enough sleep can help reduce the risk of cardiac issues, such as heart disease and heart attacks.

7. Weight management

Whilst you are asleep, your body regulates hormones which help maintain a healthy appetite and metabolism to maintain your current weight.

Your body produces appetite suppressing hormones, which can naturally help you to lose weight, but lack of sleep may encourage your body to increase production of appetite increasing hormones, which may give you more feelings of hunger.

8. Hormone regulation

Sleep plays a crucial role in regulating the hormones that control appetite, metabolism, and stress.

Not getting enough sleep can lead to imbalances in these hormones, increasing the risk of obesity, diabetes, and issues with metabolism.

9. Immune function

Getting enough sleep helps your immune system function properly, reducing your risk of getting sick.

Lack of sleep can weaken the immune system, making you more vulnerable to illness and disease.

10. Improved ageing

Getting enough sleep becomes increasingly important as we age and can many benefits for older adults.

Good sleep can help improve memory and cognitive function, boost immune function, improve mood, and improve physical health and mobility as we age.

Getting enough sleep can also reduce the risk of chronic diseases and age-related diseases, including Alzheimer's disease.

How can I get better quality sleep?

Now we know that sleep is important for general health and wellbeing, and ensures that our bodies can function at their very best. To get the most of these benefits, aim for 7-8 hours of good quality sleep every night.

Here are some of our top tips to help you get a better nights' sleep:

Schedule your sleep

Try to go to bed and wake up at the same time every day, even on weekends.

Create a bedtime routine

Establish a relaxing bedtime routine to signal to your body that it's time to wind down and sleep.

Limit your exposure to screens

Avoid using electronic devices such as smartphones, tablets, and laptops in the bedroom, as the blue light from these devices can interfere with sleep.

Create a sleep-friendly environment

Make sure your bedroom is dark, quiet and a comfortable temperature. Consider using blackout curtains, earplugs, and using seasonal bedding. If you don't have/don't want a quiet environment, you can also try playing some white noise to calm you.

Avoid caffeine and alcohol

Caffeine and alcohol can interfere with your sleep, so avoid consuming these substances before bedtime.

Exercise regularly

Exercise can help you fall asleep faster and improve the quality of your sleep. Just make sure you don't exercise too close to bedtime, as this can have the opposite effect.

Manage your stress

Stress and anxiety can interfere with sleep, so try to find ways to manage your stress before bedtime. This may include meditation, deep breathing exercises, or a relaxing activity like reading a book.

If you make these changes and you are still struggling with sleep, it may be time to visit your GP or a healthcare professional for tailored advice.