Why is Sleep So Important?
Written by Isabel Vasquez RD, LDN
As a Health at Every Size-aligned nutrition practice, we speak a lot about health-promoting behaviors.
We know that health-promoting behaviors—like stress-management, hydration, and eating a variety of foods—are important when it comes to health.
Another important health-promoting behavior is sleep! Research shows that getting enough good quality sleep is important for brain health. Plus, it plays a role in your risk for high blood pressure and type 2 diabetes, according to the CDC.
Yet, over ⅓ in Americans report getting inadequate sleep, per the CDC.
Learn more about how sleep impacts health and tips for improving your sleep hygiene.
How Sleep Impacts Health
Sleep impacts almost every aspect of health. It may seem like an unproductive time of rest, but rest is essential for health. During sleep, your body is actually super active repairing itself.
According to the NIH, sleep impacts energy balance, intellectual function, alertness, and mood. But that’s not all.
The NIH says that adequate sleep helps us have better focus, productivity, attention to detail, and mood. Sleep also impacts hormones, the immune system, appetite, breathing, blood pressure, and cardiovascular health. Sleep is the time when our bodies repair normal wear-and-tear on our cells from the time we’re awake.
In other words, sleep is crucial for our whole body, and it can impact far more than just our energy levels.
It’s not just that sleep helps, but it’s also that not getting enough can hurt.
There are health risks (CW: weight stigmatizing language) associated with not getting adequate sleep.
Some of these include:
Increased risk of cardiovascular disease
Increased risk of type 2 diabetes
Worse immune function
Worse cognitive functioning
How Sleep Relates to Eating Behaviors
Sleep is also very connected to eating and appetite.
Studies have shown (CW: weight stigmatizing language) that sleep deprivation affects our appetite regulation.
That’s because our bodies release more ghrelin—often known as the hunger hormone—when we’re sleep deprived, and we naturally gravitate towards energy-dense foods like baked goods, fried foods, or high-carb foods.
This is not to say that we shouldn’t eat those foods, but the connection between sleep and our body’s regulatory mechanisms is worth understanding. If you feel like you’re constantly craving high-carb foods or energy-dense foods, poor sleep may be part of the reason why.
If you think about it, it makes sense that when we aren’t getting enough sleep our body would push us towards foods higher in energy. It’s an attempt to get quick energy from other sources!
How Much Sleep Do You Need?
When it comes to sleep goals, experts say most adults need at least 7 hours per night. Some of us may need more—something closer to 8 or 9 hours per night! The specific number of hours you need between 7–9 is quite individualized, so notice what leaves your body feeling best.
It’s also important to consider your sleep quality. If you toss and turn a lot, wake up not feeling rested despite sleeping enough hours, or snore, speak with your doctor for advice.
Tips For Better Sleep Hygiene
If you’re not quite meeting the mark when it comes to sleep and you’re ready to start making some changes, here are some tips:
Stop using electronics a couple hours before going to bed
Practice breathing techniques
Do calming yoga
Create a sleep routine
Keep your room temperature cool (most experts recommend somewhere in the 60’s Fahrenheit)
Avoid caffeine a few hours before bed
Engage in physical activity during the day
Keep your room dark
Final Thoughts
Lots of Americans don’t get enough sleep, but it’s an important part of health. It’s the time when your body repairs itself and relaxes. If you struggle with sleep, try creating a nighttime sleep routine, finding de-stressing practices, and avoiding caffeine a few hours before bed.
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