Sleep and health
BRAIN HEALTH FUNCTION
While you sleep, your brain's glymphatic system works to eliminate waste from the central nervous system, clearing away toxic byproducts that build up during waking hours. This crucial function is essential for maintaining optimal brain function upon waking.
Additionally, scientific studies suggest that sleep is crucial for memory consolidation, facilitating the conversion of short-term memories into long-term ones. It also aids in the selective removal or forgetting of unnecessary information, preventing overload on the nervous system.
Sleep is integral to various cognitive functions, including learning, memory, problem-solving, creativity, decision-making, focus, and concentration.
EMOTIONAL WELLBEING
Achieving healthy sleep is crucial for maintaining emotional well-being. During sleep, certain brain regions play an active role in regulating emotions, thereby promoting overall emotional stability while supporting vital brain functions.
Key brain areas involved in promoting emotional health during sleep include:
- Amygdala
- Striatum
- Hippocampus
- Insula
- Medial Frontal Cortex
CELLULAR RESTORATION
Every cell in your body has an innate ability to undergo restoration, a process that is most efficiently carried out during deep and restorative sleep.
During healthy sleep, various essential processes occur, including:
- Repairing and regenerating muscles
- Synthesizing proteins
- Facilitating tissue growth
- Releasing hormones
ENERGY CONSERVATION
The energy conservation theory illuminates how our bodies save energy during sleep, allowing for a decrease in caloric needs. Evidence suggests that metabolic rates decrease during sleep, and recent research indicates that adults who attain a full eight hours of sleep may experience a substantial daily energy savings of around 35 percent.
Energy conservation during sleep contributes to:
- Enhanced health and vitality
- Proper engagement in exercise
- Reduced inflammation
- Overall wellness
- Improved brain function
WEIGHT REGULATION
Sleep is pivotal in weight management as it impacts hunger hormones. Two pivotal hormones, ghrelin and leptin, are involved in this process. Ghrelin stimulates appetite, while leptin signals satiety after meals. During sleep, ghrelin production diminishes as the body's caloric needs decrease while at rest.
However, insufficient sleep disrupts this delicate balance. It results in heightened ghrelin production and diminished leptin levels, leading to increased hunger and potentially greater calorie intake, consequently raising the risk of weight gain.
Interrupted sleep may be associated with an elevated risk of:
- Obesity
- Metabolic syndrome
- Type 2 diabetes
PROPER INSULIN FUNCTION
Sleep seems to exert a beneficial effect on insulin resistance by fostering cellular health and effective glucose metabolism. It diminishes the brain's demand for glucose, thereby aiding in the regulation of blood sugar levels. Insulin resistance, a condition associated with elevated blood sugar and Type 2 diabetes, may be mitigated by maintaining healthy sleep patterns.
IMMUNITY
Sleep is essential for bolstering the immune system. While asleep, the body generates cytokines, proteins vital for combating infection and inflammation, as well as antibodies and immune cells crucial for eliminating harmful germs. During periods of illness or stress, the body's demand for these immune components increases. Therefore, adhering to healthy sleep practices can fortify the immune system, assisting the body in its defense against infections.
HEART HEALTH
Studies have revealed that irregular sleep duration heightens the risk of heart disease. Individuals exhibiting the most irregular sleep durations and varying bedtimes were found to have more than double the risk of developing heart disease compared to those with more consistent sleep durations and bedtime routines.