Sleep is an essential part of life; on average, we spend 25% of our entire existence asleep. So what’s so important about sleep? Several studies have been done on the effect of sleep on cognitive function, mental health, and physical health. The consensus is poor sleep is terrible for your health. Here is why.
The brain is a powerhouse that constantly works throughout our lives. When awake, the sensory input to the brain is immense, and several motor functions are initiated and controlled by it. As a result, many toxins in the nervous system build up while you are awake. On the other hand, when you sleep, the brain does a bit of housekeeping. It clears toxins and maintains pathways that allow you to learn and form new memories. Several studies show that chronic insomnia results in poor cognitive function and an inability to learn, concentrate and recall memories.
Aside from the nervous system, sleep plays a central role in the optimal function of the immune system. Chronic insomnia is linked to poor immune function. Although the full effects of sleep on immunity have yet to be well understood, here is what we know.
- Sleep improves the production of cytokines, a crucial part of the immune system. Cytokines are proteins that are involved in the inflammatory cascade. They help fight infection and regulate inflammation.
- T-cell production also improves with good-quality sleep. These cells are part of the adaptive immune system that destroys infections that attack the body. Poor T-cell production leaves the body vulnerable to viral and bacterial infections.
- Cortisol is an endogenous hormone that suppresses the immune system. When we sleep, cortisol levels drop, and its effect on the immune system is alleviated. If you have ever been sick, you probably noticed your fevers often spiked at night. This is due to the low cortisol levels and your immune system working overtime.
- As we sleep, the body carries out its routine maintenance. Sleep enhances cell repair and restoration, improving overall cell function, including immune cells.
- Metabolism is a key component in cellular function, and immune cells, in particular, consume a lot of energy. Sleep is known to optimise metabolism and improve cellular function by regulating glucose levels and metabolic hormones.
- The phrase, stress will kill you is not far-fetched. Stress has a negative impact on immunity and leaves the body vulnerable to infections. Fortunately, sleep reduces stress levels and optimises the body’s immune system.
Although most people agree sleep is suitable for your immune system and general health, many people don’t know how to improve their sleep or what qualifies for good sleep. Experts describe an average of 6-8 hours of uninterrupted sleep as the basic requirement. The range covers different circumstances that may influence the duration of sleep. Unfortunately, many people either oversleep or get little sleep, which has dire consequences. Nonetheless, simple sleep routines strengthen your immune system and general health.
Firstly, sleep on time. The body follows a strict circadian clock; therefore, sleeping at the same time every day fortifies the sleep-wake cycle and improves sleep quality. Furthermore, it would be best if you woke up on time; otherwise, your internal clock would go bonkers.
Observe good sleep hygiene if you want top-quality sleep. Therefore, keep away your phone, turn down the lights and stay away from anything that will distract you from sleep. You can use soft music and white sound to improve your sleep hygiene.
Eating a balanced diet will help you enjoy good sleep. It’s quite difficult to fall asleep on an empty stomach. Furthermore, it’s equally hard to sleep if you are too full. Therefore, it’s important to eat the right amount and quality of food.
Although lack of sleep will leave you stressed and irritable, being stressed can also prevent you from getting some quality sleep. Therefore, you can employ different relaxation techniques to reduce stress and optimise sleep. You can start yoga, join the gym or watch a relaxing movie a few hours before you go to sleep. The results will surprise you.
In conclusion, sleep is necessary for a good healthy life. Therefore, don’t compromise.