Sleep often takes a back seat as we prioritise work, socialising, and various other activities. However, what many of us do not realise is that sleep is not just a passive state of rest; it's important for all other aspects of our health. The quality and quantity of our sleep have far-reaching implications on our wellbeing, both in the short term and, perhaps more importantly, in the long term.
This week, guest writer Trichelle Nieuwenhuizen reveals the profound impact of sleep on various aspects of our health, and how neglecting it can lead to serious consequences over time.
Why is sleep important?
Sleep isn't just something we do at night to pass the time away. It's so much more. During sleep, the body undergoes essential processes such as tissue repair, muscle growth, and the release of growth hormones. Getting enough sleep is closely linked to immune system function and keeping your mental and physical health in order. A good night's sleep is integral to cognitive functions, memory consolidation, and effective problem-solving.
Emotionally, sufficient sleep contributes to mood regulation and stress management, allowing us to navigate daily challenges with greater ease. Not getting enough sleep over long periods of time has been associated with a great deal of health issues, including increased risk of heart disease, diabetes, and impaired cognitive function.
What are the effects of a lack of sleep on our health?
We tend to think that sleep is just another activity and forget that it plays a vital role in our mental and physical health. Not getting enough sleep can have a massive impact on your health in the short and long term.
Impaired cognitive function: A lack of sleep affects attention, concentration, and decision-making. Due to this, it is merely impossible to retain information and learn new things.
Emotional instability: Lack of sleep causes irritability, mood swings, and heightened emotional reactivity. You are also more susceptible to stress and anxiety.
Weakened immune system: Failing to give your body the rest it needs can lead to a weaker immune system, making it difficult to recover from illnesses and you get sick more easily.
Metabolic disruptions: Altered regulation of appetite hormones, potentially leading to weight gain. This can also cause increased insulin resistance which can eventually lead to diabetes.
Cardiovascular impact: A lack of sleep can cause elevated blood pressure and elevate the risk of heart disease.
Hormonal imbalance: Changes in hormone levels such as cortisol and growth hormone. This can also cause disruptions in the menstrual cycle.
Decreased physical performance: Impaired motor skills, coordination, and reaction times. Not getting enough sleep can cause a lack of muscle strength and endurance.
Negative impact on mental health: It causes an increased susceptibility to mental health disorders, including depression and anxiety. Any pre-existing disorders can be exacerbated due to a lack of sleep.
Reduced Life Expectancy: Studies have shown that a lack of sleep can reduce years when it comes to your life expectancy.
How our bodies are made to adapt during challenging situations
Our bodies are remarkably adaptive, equipped with intricate mechanisms to cope with challenging situations, including periods of limited sleep. When faced with sleep deprivation, the body initiates a stress response, releasing hormones like cortisol and adrenaline to heighten alertness and temporarily boost energy levels. This adaptive mechanism, often referred to as the "fight or flight" response, is evolutionarily ingrained to help us navigate immediate threats.
During these challenging situations, the brain prioritises essential functions, allocating resources to critical areas such as the prefrontal cortex responsible for decision-making, and the amygdala which is involved in emotional and fear-based responses. While this adaptive response can enhance short-term survival in demanding situations, it's crucial to recognise that sustained lack of sleep can lead to detrimental long-term consequences.
We learn to adapt and change as things in our lives happen. After having two children, I can confirm this over and over again. We are capable of much more than we think and as long as we find a good balance, our bodies will prevail.
Can you sleep for too long?
While sleep is a key component in being healthy, getting in too much sleep can have some negative effects on your body too. Extended periods of prolonged sleep can lead to feelings of grogginess, lethargy, and a lack of daytime alertness. Oversleeping has been associated with an increased risk of certain health issues, including obesity, diabetes, and cardiovascular problems. It may contribute to mood disturbances, such as depression and increased feelings of anxiety.
Cognitive functions can also be impacted, with potential difficulties in memory and concentration. Consistently sleeping for extended durations may disrupt the body's natural circadian rhythm, leading to irregular sleep patterns. While occasional long sleep durations might be necessary for recovery, establishing a consistent and balanced sleep routine is key to being the healthiest version of yourself.
Ways for how to improve your sleep
Getting a good night's sleep can be tough at times, but luckily there are a few things we can do to try and help the process along.
Establish a consistent sleep schedule: Stick to a regular sleep-wake cycle by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock.
Create a relaxing bedtime routine: Develop calming sleep rituals, such as reading a book, taking a warm bath, or practicing relaxation techniques like deep breathing. This signals to your body that it's time to wind down.
Create a comfortable sleep environment: Make your bedroom a safe space by keeping it dark, cool, and quiet. Invest in comfortable bedding and consider using blackout curtains to minimize light exposure.
Limit screen time before bed: Reduce exposure to screens at least an hour before bedtime. The blue light emitted by devices can interfere with the production of the sleep hormone melatonin.
Mind your diet: Be mindful of your food and drink intake, especially in the evening. Avoid large meals, caffeine, and alcohol close to bedtime, as these can disrupt sleep.
Get regular exercise: Engage in regular physical activity, but try to complete your workout a few hours before bedtime. Exercise promotes better sleep, but doing it too close to bedtime may have the opposite effect.
Manage stress and anxiety: Practice stress-reducing techniques such as meditation, mindfulness, or yoga to calm the mind before sleep. Consider journaling to unload thoughts and worries.
Limit naps: If you need to nap during the day, keep it short (20-30 minutes) and avoid napping too close to bedtime. This ensures you don't interfere with your nighttime sleep.
Seek professional help if needed: If persistent sleep issues arise, consider consulting a healthcare professional or a sleep specialist to address any underlying sleep disorders or concerns.
Take it one step at a time
It's important to recognise the indispensable role that sleep plays in maintaining our health over the long term. Prioritising consistent, quality sleep is not a luxury but a necessity for staying healthy and alert, both in work and all aspects of your life. As we take on the demands of daily life, let us not forget that a good night's sleep is not just a release from the day but an investment in our future health and vitality.
So, the next time you find yourself sacrificing sleep for other pursuits, remember that you may be compromising not just your present, but your future well-being as well.
Happy Sleeping!
Trichelle Nieuwenhuizen is a Certified Fitness Instructor, NLP Practitioner, Life Coach and Trauma Counsellor. Trichelle is the owner and author of Wellness Warrior, a wellness blog focusing on all aspects of mental health, fitness, nutrition, and skincare. She aims to give you the knowledge to be the best version of yourself and so much more.