The Benefits of Good Sleep
What actually is sleep and why do we do it?
Sleep is a natural and regularly-occurring state in humans and other animals. During sleep, our
nervous system becomes less active and our consciousness is diminished, meaning that we’re not as
aware of or responsive to stimuli from the outside world.
Although scientists are still trying to understand exactly why we sleep, it’s clear that sleeping is
necessary to survival. Anyone who’s been without sleep can confirm that it feels horrible not to have
had enough! Sleep is essential for the nervous system; a lack of it can significantly impair a person’s
memory, physical and cognitive functions. Some scientists believe that sleep allows our neurons to
repair themselves.
There are five stages of sleep that most of us go through each night. These are stages 1, 2, 3, 4, and
REM (Rapid Eye Movement) sleep. Nearly 50% of our time asleep is spent in stage 2 (except for babies
and infants, who spend nearly 50% in REM sleep). Stage 2 sleep is where our brain waves become
slower and our eye movements stop. As the sleep progresses into stages 3 and 4, our brains produce
very slow waves called delta waves. When we’re in this state, it’s very hard for anyone to wake us up,
and if they do manage to wake us, we feel groggy, sick, confused and disoriented.
During REM, breathing changes to become shallower, or more rapid. Our eyes begin to move very
rapidly (hence the name Rapid Eye Movement sleep). Heart rates and blood pressure also increase
during this phase. It’s also during REM sleep that most people experience dreams. Dreams are still
very poorly understood by scientists – nobody
knows exactly why they happen.
How much sleep do I need?
The amount of sleep needed varies from person
to person. A big factor in the amount of sleep a
person needs is their age. For example, infants
need to sleep for around 16 hours a day.
Teenagers need on average 9 hours of sleep per
night, and most adults require 7-8 hours of
sleep per night.
What happens if I don’t get the right amount of sleep?
Prolonged lack of sleep is a very serious problem, and can have extremely negative effects on your
body. You can become forgetful, irritable, start having mood swings and/or depression. A study by
the Mental Health Foundation found that people who didn’t get enough sleep were four times more
likely to suffer from lack of concentration and relationship problems, as well as being 3 times more
likely to be depressed and 2.6 times more likely to commit suicide. Researchers at the University of
Warwick found that continually getting under 6 hours of sleep can make you 48% more likely to die of
heart disease. Sleep has also been linked with life expectancy; adults who sleep for 7-9 hours a night
live longer than those who sleep for less or longer. A lack of sleep can also affect your
immune system, making you more likely to become ill.
So what are the benefits of sleep?
Sleep will help to improve your memory and sharpen your attention span. It’s during sleep that your
brain consolidates your learning from the day, so it’s important to make sure that you are getting
sleep if you want to be able to remember those important skills, facts and other things you’ll need in
exams! Having had enough sleep will also help you to take in your learning while it’s happening in the
classroom, as sleep affects your concentration.
Sleep reduces stress and is one of the best ways of reducing the impact of stress, thanks to the
melatonin that’s released during the process of sleep. It also reduces levels of inflammatory proteins
in the blood, which reduces the chance of developing conditions like diabetes, heart disease, arthritis
and premature ageing.
If you’ve been working out, then sleep is where your muscles
will do their growing: during sleep, your brain sends signals to
increase testosterone and growth hormone production,
which promotes the growth of muscle. So if you’re aiming to
develop your physique then sleep is going to be an important
part of that process. Similarly, if you’re aiming to lose weight,
then the increased levels of growth hormone produced
during sleep will help in the breakdown of lipids and will help
prevent the storage of fat.
What do I do if I can’t sleep?
There are several things you can do to encourage a good night’s sleep – we call this concept ‘sleep
hygiene.’ By following these tips consistently, you can improve the quality of your sleep and wake up
feeling more refreshed and energized. Here are some essential tips for good sleep hygiene:
1. Stick to a regular sleep schedule: Try to go to bed and wake up at the same time every day,
even on weekends. Consistency helps regulate your body's internal clock, making it easier to
fall asleep and wake up naturally.
2. Create a bedtime routine: Establish a calming routine before going to bed. This might include
activities like reading a book, taking a warm bath, practicing relaxation exercises, or listening
to soothing music. The routine helps signal your body that it's time to wind down.
3. Make your sleep environment comfortable: Ensure that your bedroom is conducive to sleep.
Keep the room cool, dark, and quiet. Invest in a comfortable mattress and pillows that support
your body properly.
4. Limit exposure to screens before bedtime: The blue light emitted by phones, tablets, and
computers can disrupt your body's production of melatonin, a hormone that regulates sleep.
Avoid screens at least an hour before bedtime.
5. Be mindful of your diet: Avoid heavy meals, caffeine, and excessive alcohol close to bedtime.
These substances can interfere with your sleep quality and disrupt your sleep cycle.
6. Get regular exercise: Engaging in regular physical activity can promote better sleep.
However, try to avoid intense workouts close to bedtime, as they may make it harder to
relax.
7. Get regular exercise: Engaging in regular physical activity can promote better sleep.
However, try to avoid intense workouts close to bedtime, as they may make it harder to
relax. Manage stress and anxiety: Practice relaxation techniques, such as deep breathing
exercises or meditation, to reduce stress and anxiety levels before bedtime.
7. Limit naps during the day: While short power naps
can be beneficial for some, excessive daytime
napping may interfere with your ability to fall asleep
at night. If you need to nap, keep it short and avoid
napping too close to your bedtime.
8. Limit liquids before bedtime: To reduce the chances
of waking up for bathroom trips during the night, try
to limit your intake of liquids, especially caffeine and
alcohol, a few hours before bedtime.
9. Get sunlight exposure during the day: Natural light
exposure helps regulate your body's sleep-wake cycle. Spend time outdoors during the day,
especially in the morning, to signal to your body that it's daytime.
10. Avoid clock-watching: Constantly checking the time when you can't sleep can increase anxiety
and make it harder to fall asleep. If you can't sleep, try getting out of bed and engaging in a
relaxing activity until you feel sleepy again.
Remember that everyone's sleep needs are different, and it's essential to find what works best for
you. By incorporating these sleep hygiene tips into your daily routine, you can significantly improve
the quality of your sleep and overall well-being. If you continue to have persistent sleep issues,
consider consulting your GP for further advice.
Questions:
What is REM and what happens to the brain during this sleep stage?
Explain three things that might happen if you don’t get the correct amount of sleep.
Explain three benefits of good quality sleep.
How does sleep influence the development of your overall physique?
Which sleep tip do you think would the most beneficial to you personally? Why?
Explain how sleep reduces stress levels.
How does exercise promote better sleep?
