The Importance of Good Quality Sleep (and How To Get More of It)
Takeaways
Sleep is as important as nutrition and exercise when it comes to achieving good health.
Most adults need between 7 to 9 hours of sleep daily.
Good quality sleep could improve productivity and overall quality of life. On the other hand, poor sleep is associated with short- and long-term adverse consequences on physical and mental health (e.g., weight gain and anxiety).
Maintaining good sleep hygiene practices can help you maximize your sleep time and improve the quality of your sleep.
A good night’s sleep is important to living a healthy, happy life. Sleep is just as important as nutrition and exercise for your health. Good sleep helps our bodies and minds recover and keeps us lean, happy, mentally focused, and healthy.
If you are eating and exercising well but still don’t feel or look the way you want, ask yourself if you have been getting enough sleep. If not, start prioritizing good sleep by first sticking to a consistent and regular sleep schedule!
Impact of lack of sleep
Studies have shown that adults who do not sleep enough or get poor-quality sleep for long periods are at higher risk of many health problems. Poor sleep has been shown to disrupt the balance of key hormones, exercise performance, and brain function. Research has also shown that poor sleep is strongly associated with weight gain, increased body mass index (BMI), and other weight-related issues.
Sleep and circadian rhythms modulate and control your daily metabolic functions. The circadian rhythm is a 24-hour internal clock that regulates sleepiness and wakefulness (Figure 1).
Insufficient sleep can disrupt your circadian rhythm, leading to changes in hormone levels involved in your body’s metabolism. More specifically, sleep deprivation lowers leptin levels (the hormone that decreases appetite) and increases ghrelin levels (the hormone that increases appetite). This leads to increased appetite, increased food intake, and more fat storage. Research has shown that sleep deprivation in healthy young adults was associated with increased hunger and appetite during the day, primarily for energy-rich foods with high carbohydrate content and low nutritional quality, such as sweets, starchy foods, and salty snacks.
Sleep also regulates many hormones that impact metabolic functions. Adults who sleep poorly tend to have higher blood pressure and are 20 to 32% more likely to develop hypertension. They are also at higher risk of developing cardiovascular disorders and metabolic diseases such as type 2 diabetes.
Table 1 below shows a list of possible short-term and long-term consequences that can result from sleep deprivation.
Table 1: Short term and long term consequences of sleep deprivation
| Short Term Consequences | Long Term Consequences |
|---|---|
|
|
Fortunately, research also shows that improving quality of sleep and returning to adequate sleep can reduce these risks.
Benefits of getting enough sleep
If you want to optimize your health and lose weight, getting a good night’s sleep is one of the most important things you can do. It helps:
Improve energy level
Improve learning
Improve information retention
Improve productivity
Improve immune system
Heal and repair heart and blood vessels
Maintain healthy balance of hormones
Recommended amount of sleep
To avoid sleep deprivation, most adults need between 7 to 9 hours of sleep each day.
Adults (18-64): 7 to 9 hours
Older adults (>65): 7 to 8 hours
Make sleep a priority: strategies to overcome difficulty in sleeping
Your path to good quality sleep starts in the morning! Here are some strategies to improve your sleep.
Morning
Wake up at the right time (i.e., after you’ve clocked between 7 to 9 hours of sleep)
Wake up to light
Increase bright light exposure during the day
Your body has a natural time-keeping clock known as your circadian rhythm. It affects your brain, body, and hormones, helping you stay awake and telling your body when to sleep. This body clock takes its cue from your environment, such as brightness, to determine if you should feel awake or sleepy.
Afternoon
Avoid or cut back on sleep-interfering substances, including caffeine and alcohol. These substances exert stimulant effects that help you stay alert and awake but can also delay the timing of your body clock. The effects will thus reduce your total sleep time.
Cut down the amount you drink or impose a caffeine/alcohol deadline (e.g., mid-afternoon). Beyond this point, you should not consume any more for the day. If you must, substitute caffeinated drinks for a decaf alternative. This gives your body time to readjust before bedtime.
Night
Eat a small to medium dinner: Too much food can make it harder to fall asleep. Lying down after consuming a large meal may cause reflux symptoms that cause chest discomfort and a bitter taste in the mouth. Note that certain types of food and drink may trigger heartburn, such as spicy food, alcohol, and chocolate.
Avoid eating a meal too late in the night: Ingesting food too late may signal wakefulness to our bodies, which is not desirable before sleeping.
Your body needs time to shift into sleep mode. A relaxing wind-down routine before sleep could help. Try the following:
Dim your bedroom lights
Light stretching can help your body release tension before laying down
Meditate or do deep breathing exercises to help clear your mind and slow your heart rate
Listen to music or read a book you enjoy
Avoid electronic devices before bed as the light from these devices can activate the brain to keep awake
Ensure your bedroom has the ideal environment for sleep:
Sleep on a comfortable mattress and pillows
Keep your room dark and cool—consider using black-out curtains or eyeshades
Your room should also be free from noise that can disturb your sleep—consider using earplugs or white noise machines
If you have been in bed waiting to fall asleep for 20 minutes or more, get off your bed (staying in bed reinforces sleeplessness, physiologically and psychologically) and do a relaxing activity until you feel sleepy.
Bonus tips
In addition, you should:
Exercise regularly: Schedule time into your daily routine for exercise. Start with light exercise and increase to vigorous exercise if possible. A good starting point is 20 minutes a day. If you have a job that requires you to sit for long periods, take a break away from the desk and walk around for at least 10 minutes, 3 times a day. This habit contributes to a healthier body, which naturally improves sleep.
Keep a regular sleep routine: Plan for at least 7 hours of sleep daily. Go to bed and wake up around the same time every day, even on weekends. This helps keep your circadian rhythm consistent, allowing your body clock to work more efficiently. Avoid napping in the afternoon if possible.
Signs you are not sleeping well despite trying the strategies above
Here are signs your sleep habits may not be working well despite trying the strategies above:
1. Your mind is foggy
Reduced alertness and concentration
Confusion
Impaired judgment
Forgetfulness
2. You are struggling with your weight. Poor sleep is linked to excess body fat, as it can:
Disrupt your normal appetite
Cause you to feel hungrier
Lead to increased calorie intake
Excess body fat can reduce sleep quality
3. You are getting sick often
Increased vulnerability to viral and bacterial infections
4. You’re unhappy
Impaired regulation of emotions
Heightened stress
Low mood
Possible increase in the risk of depression
5. Your workouts feel too hard
Slower reaction time
Low energy and endurance capacity
Depressed mood
Reduced desire to exercise
Takeaway
When it comes to achieving good health, sleep is as important as nutrition and exercise. Good quality sleep could improve productivity and overall quality of life. On the other hand, poor sleep is associated with short- and long-term adverse consequences for your physical and mental well-being. For example, sleep deprivation is strongly linked with weight gain, increased body mass index (BMI), and other weight-related issues. Maintaining good sleep hygiene practices can help you maximize your sleep time and improve the quality of your sleep.
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