Utilizing Sleep in the Pursuit of Health and Wellness

Sleep has always been a mystery to me. Needing to lay still for 7-9 hours for optimal health seems backwards, but it’s true. The “I’ll sleep when I’m dead,” is a poor choice of words when it comes down to it and you’ll learn why. As we’ll come to learn, it plays a bigger role in your overall health. which could help you bite the bullet to try and prioritize sleep on your journey for a healthier you.

Now, I know people have lives which can be extremely busy. This article is not about making you feel guilty what you do or don’t every night. The article is for knowledge. To bring awareness about the benefits of a topic you may know nothing about. Maybe at this time in your life you can’t implement more rest, that’s ok. I want to arm you with the knowledge of knowing what sleep can do for you. How to reap the benefits when you get more rest.

Overall, going to bed is a biological necessity that plays a major role in maintaining overall health and well-being. It is an essential restorative process that allows the body and mind to recharge and function optimally.  Here are some key reasons why it’s so important.

Mental Health and Cognitive Function

Sleep plays a vital role in regulating mood, emotional well-being, and cognitive abilities. It is crucial for memory consolidation, learning, and problem-solving skills 2. Insufficient sleep can lead to impaired concentration, decision-making, and emotional regulation, potentially increasing the risk of mental health issues like depression and anxiety 13. An experiment for yourself, on a day/days you aren’t getting enough sleep, be cognizant of how you are emotionally. If your quick with emotional responses. If you have a short fuze with your kids/friends/loved ones. Versus days you know you’ll get enough sleep (7-9 hours). I can guarantee you will recognize a difference within how you respond and how you think. Obtaining enough sleep doesn’t just affect you, it can affect the people around you.

Adequate rest is essential for maintaining energy levels and productivity throughout the day. When well-rested, individuals are more alert, focused, and able to perform tasks efficiently.2 Chronic sleep deprivation can lead to a multitude of issues hindering your progression in areas you wish to develop. those issues can be fatigue, decreased motivation, and reduced overall performance in various aspects of life, including work, school, and personal relationships.

Sleep, its Relation to our Body

During sleep, the body undergoes various restorative processes that promote physical health. Growth hormones are released, facilitating tissue repair and muscle growth 1.  the vertebrate which make up our spin is connected by disks, those disks are filled with fluid. When awake, those disks lose fluid making them weak (a very small degree) and as we sleep they fill with fluid again. The more sleep, the healthier those disks are, because of the fluid collect within the disks, equalling low risk of injury. Less sleep could result in an anemic spine, leading to high risk of injury.  It also supports the immune system, helping the body fight off infections and illnesses more effectively 2. There has also been links to an increased risk of chronic conditions like obesity, diabetes, Dementia/Alzheimer’s, cardiovascular disease, and certain types of cancer.13

Sleep plays a crucial role in reaction time, coordination, and decision-making abilities. All of which are essential for preventing accidents and injuries.1 Drowsy driving, for instance, can be as dangerous as driving under the influence of alcohol, increasing the risk of motor vehicle accidents. To maintain optimal health and well-being, it is recommended that adults aim for 7-9 hours per night.12 Establishing a consistent  routine, creating a sleep-conducive environment, and practicing good restorative and hygienic sleep.

Diet

Weight management and this topic are closely interrelated. Lack of sleep can disrupt the balance of hormones that regulate appetite (Ghrelin) and satiety (Leptin), potentially leading to increased calorie intake and weight gain 34. Ghrelin is the signal hormone within your body letting you know it’s time to feed. Sleep deprivation increases Ghrelin production in your body making you hungry more often as well as feeling hunger after you ate a full meal. Ghrelin can trick you into eating more throughout the day. Leptin on the other hand helps you feel full. Chronic Sleep loss can decrease the Production of Leptin. leaving you with a sense of wanting more food after you have consumed more than enough to make you feel full.

Not only will you want to eat more, you will want to work out less. sleep deprivation can reduce motivation for physical activity and healthy eating habits, further contributing to weight issues. Sleep can be the foundation of a health weight management program!

In Conclusion

As stated before it Helps restore the body, heal it from the previous days damage. Over time, as you continue to lose sleep (getting less than the recommended amount) your body isn’t able to heal itself as much. Compounding the damage done to your body. ending up with aches and pains which should be manageable with the right amount of rest.

In conclusion, sleep is a pillar of health that should not be overlooked. People may think Getting the right amount of sleeping is a waste of time. Truth is, by prioritizing quality sleep, individuals can enhance their physical and mental well-being, cognitive function, productivity, and overall quality of life. if you make any lifestyle changes, this is the one to prioritize. Once you figure out your schedule, securing enough sleep throughout the night. Accomplishing the goals you may have for health and wellness will become more attainable.