Five Facts About Sleep
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Translation: Katrín le Roux Viðarsdóttir
Sleep is a basic human need and is not just important but also necessary for our health and happiness. Even so, the importance of sleep is often overlooked, and sleep seems to be the last of people’s priorities when it comes to health. The fact is that sleep is just as important as nutrition and exercise, so it is important to have good sleep habits.
1. Sleep has a positive effect on memory
When we sleep, information is passed through different regions of the brain, and the brain is tasked with sorting and securing it. The brain is also responsible for combining new and old information, helping you to contextualize what you learned during the day. This means brain activity that happens while you sleep can make a difference when it comes to education, which is why it is especially important for students to have good sleep habits.
2. Sleep improves performance
Sleep deprivation has a negative effect on concentration and rational thinking. But it can be hard to realize we’re sleep deprived because the consequences may be unclear and we are often used to functioning in a sleep-deprived state. Getting enough sleep means having more energy during the day and therefore performing better. After a good night’s sleep our brain activity is sharper, reactions quicker, and focus considerably better. Sufficient sleep makes it easier to face tasks and decreases procrastination considerably.
3. Sleep is good for mental health
While we sleep, our brains process our emotions. The brain uses this time to explain feelings and react to them appropriately. When we are sleep deprived, we have a tendency to have more negative emotional responses and fewer positive ones. Chronic sleep deprivation can even cause mood disorders such as anxiety and depression. Research has shown a strong link between sleep and mental health, and it is thought that those who suffer from insomnia are up to five times more likely to develop depression and have an even greater risk of developing an anxiety disorder.
4. Sleep makes it easier to eat healthy and exercise
Insomnia increases appetite, making you crave more sources of quick energy, like sweets, soda, and energy drinks. This kind of energy doesn’t last very long, so you soon feel hungry again, making you crave more quick energy. This cycle can have negative long-term consequences. Many studies have shown a link between obesity and chronic sleep deprivation. A good night’s sleep makes it easier for you to maintain a healthy diet and exercise program. When we are well rested, we have more energy and are more likely to use exercise as an outlet.
5. Sleep is important for physical health
Your blood pressure decreases while you sleep, giving the heart and arteries some rest. The less sleep you get, the longer your blood pressure remains higher throughout the day. High blood pressure can cause all kinds of cardiovascular problems, including stroke.
Glucose levels also lower during deep sleep. Without enough sleep, the body doesn’t get the rest it needs to reset glucose levels. This means the body struggles to react to blood sugar levels and cellular needs.
To help prevent illness, your immune system identifies harmful bacteria and viruses in your body and destroys them. Chronic insomnia changes the functioning of immune cells, increasing their reaction time. This means they have a harder time fighting bacterial and viral infections, so you get sick more often.
How much is too much?
Sleep needs vary from person to person, but it’s generally thought that more than nine hours of sleep per night does more harm than good. For maximum health benefits, aim for seven to eight hours of sleep a night.