How Much Sleep Is Enough Sleep?
The National Sleep Foundation recommends that adults need between 7 and 9 hours of sleep every night. However, this does vary by age and from person to person. The older we get, the less sleep we need. Teenagers can need 10 hours sleep and people over 65 can comfortably get away with 6 hours a night.
Why is sleep so important?
Although much is still unknown about the purpose of sleep, it is widely accepted that there are multiple biological reasons for our slumber:
- Resting our brains
I’m sure we are all familiar with that feeling of lack of sleep – the foggy head, poor decision-making, and irritability. In order for our brains to function properly they need to rest. This allows our nerve cells to reorganise so when we wake up, we are better able to concentrate, have improved memory functionality, and can enjoy increased information retention.
- Restoring our cells
Similar to the above, when we are asleep it gives the cells in our whole body a chance to heal and grow. Our muscles repair themselves, tissues regenerate, and hormones are released and regulated.
- Mental and emotional health and wellbeing
A stable emotional state is inherently linked to good quality sleep. An example of this involves part of the brain called the amygdala. Located in the temporal lobe, it is in charge of the fear response which arises when we face a perceived threat. When we get enough sleep, the amygdala is able to respond appropriately; if we are sleep-deprived, it tends to overreact. Naturally, this has a negative effect on our emotional wellbeing.
Poor sleep is a common symptom of mental health issues such as anxiety or depression. However, it is also a contributory factor to these conditions, making it a vicious cycle. It is therefore crucial to try and establish healthy sleeping patterns.
- Weight management
As strange as it may seem, our hunger hormones are greatly controlled by our sleep. Lack of sleep leads to an increase in ghrelin, the hormone which increases appetite, and suppresses leptin, which inhibits hunger. Therefore, we end up hungrier and more likely to make poor food choices. Chronic sleep deprivation can potentially increase the risk of obesity and type 2 diabetes.
- Immune support
A healthy and strong immune system is dependent on getting sufficient good quality sleep. If you suffer from sleep deprivation it can suppress your immune system, making you more prone to getting ill. Sleep allows the body to make cytokines, which are used to fight infection. This is why sleep is especially important when you are unwell.
- Protecting your heart
There is a strong correspondence between poor sleep and heart disease. Scientists believe this is because lack of sleep increases the risk factors for heart problems, such as:
- High blood pressure
- Inflammation
- Insulin resistance
- Increased cortisol (stress hormone) levels
In summary, sleep keeps us healthy and functioning well. It allows our body and brain to repair, restore, and reenergise. If you don’t get enough sleep, you could experience side effects like poor memory and focus, weakened immunity, and mood changes.
If you are having trouble sleeping, talk to your doctor. Once you’ve done that, give me a call to find out how I can help you.
