The Importance of Getting High Quality Sleep
The Importance of Getting High Quality Sleep
Sleep is essential for health. While researchers don’t fully understand why we sleep, one thing is clear: getting enough high-quality sleep has been linked to many health benefits, whereas insufficient sleep can have serious health consequences.
Why is sleep important for our health?
Sleep is a biological necessity, just like eating and staying hydrated. Healthy sleep is important for maintaining various bodily functions. Sleep plays a role in nearly every aspect of health, allowing the body to repair tissues, regulate hormones, clear toxins, strengthen the immune system, support heart health, balance mood and emotions, support learning and memory, among other functions.1
Getting enough quality sleep is also linked to a reduced risk of accidents and injuries caused by sleepiness and fatigue, including workplace accidents and motor vehicle crashes.1
Chronic insufficient sleep has been associated with increased risk of developing conditions like heart disease, type 2 diabetes, obesity, cancer, and mental health issues such as depression and anxiety. Studies suggest that extending the nightly sleep duration for people who often get insufficient sleep could be beneficial.1
How much sleep should we get?
Healthy sleep is sleep of adequate duration, good quality, and regularity, as assessed by both self-ratings and objective sleep variables. While individual sleep needs vary, the American Academy of Sleep Medicine (AASM) and the Sleep Research Society (SRS) recommend that adults get 7 or more hours of sleep per night to promote optimal health. The National Sleep Foundation (NFS) provides similar recommendations of 7 to 9 hours of sleep for adults and 7 to 8 hours for older adults.1
Tips for better sleep
To get better sleep, you might need to make changes in your habits and nighttime routines. Start by:2
· Setting a consistent sleep schedule
Sleep experts recommend waking up and going to bed at the same time every day. This helps align the body’s internal clock. When sleep and wake times are regular, this clock stays synchronized, making it easier to fall asleep, stay asleep, and wake up feeling alert.
· Creating a sleep-friendly bedroom
Your sleep environment should support restful sleep. Keep your bedroom dark and quiet, and make sure your mattress, pillows, and bedding are comfortable enough. Temperature also matters; most people sleep best in a cool room, between 65 and 68 degrees Fahrenheit (15.6 to 20 degrees Celsius).
· Limiting nap duration
Naps are the best way to recharge. When used correctly, they can help boost alertness, enhance mood, and combat the natural, mid-afternoon energy slump. However, long naps can interfere with nighttime sleep, so it’s best to keep them short, ideally no longer than 20 minutes in the afternoon.
· Avoiding caffeine, alcohol, and smoking before bed
Substances such as caffeine, nicotine, and alcohol can negatively affect sleep quality. Caffeine is a stimulant that can keep you alert if consumed too close to bedtime, making it harder to fall asleep. Alcohol disrupts sleep quality, and nicotine is linked to frequent nighttime awakenings.
· Avoiding heavy meals
Eating meals high in carbohydrates or fat less than an hour before bedtime can make it harder to fall asleep. Eating too close to bedtime may cause reflux and discomfort in some people. Specialists recommend avoiding spicy, high-fat, and acidic foods at least 2 hours before bed.
· Practicing physical activity during the day
Exercise is essential for mental and physical health. Exercising during the day makes it easier to fall asleep by reducing stress and anxiety, increasing sleep-inducing hormones like melatonin, and helping the body cool down.
· Getting sunlight exposure
Spending time in natural light, especially in the morning, helps regulate your internal clock, making it easier to fall asleep at night and wake up feeling refreshed.
Key takeaways
Sleep is essential for overall health, yet it’s often overlooked. Aim for at least 7 hours of sleep per night and practice sleep hygiene by improving your sleep habits. This will help support your physical and mental health and reduce the risk of common chronic diseases.
References
1- Ramar, Kannan, et al. "Sleep is essential to health: an American Academy of Sleep Medicine position statement." Journal of Clinical Sleep Medicine 17.10 (2021): 2115-2119.Available at: https://jcsm.aasm.org/doi/10.5664/jcsm.9476
2- Health Benefits of Sleep. Sleep Foundation. Available at:https://www.sleepfoundation.org/how-sleep-works/benefits-of-sleep