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The Importance Of Sleep To Your Body & Why It Really Matters

06/30/2020
By Corey Lewis, CPT, CSCS

Sleep is natural. It’s difficult to resist, sometimes harder to wake up from, and many find it deprives them completely. We all have slightly different ways of embracing this habitual routine, but one point remains true: sleep is important for us all.

• Why Do We Need To Sleep?
• How To Sleep Better
• Reducing Sleep Deprivation
• Tips To Sleep Better

Why Do We Need To Sleep?

A good night’s sleep, and more importantly, consistently good sleeping patterns are imperative to our health—from brain function, to bodily repairs, to reducing weight gain. While we sleep, our body works overtime to fix itself, using the time to grow muscle and strengthen the immune system to ward off infections.

A healthy amount of sleep (usually seven to nine hours for adults) is also necessary for our wellbeing. During sleep, the memories we make throughout the day are processed and logged in our long-term memory. This helps us take in information, process its meaning and place, and consolidate it within our memory system. Waking from a disturbed night’s sleep doesn’t only leave you feeling less than rested, it reduces your concentration levels and lessens your ability to focus and absorb information.

How To Sleep Better

There are numerous routes you can take to obtain a better night’s sleep depending on the circumstances causing your sleep deprivation. The following are the main causes of interruptions and are usually experienced more than once during our lifetimes:

• Caring Responsibilities—young children, pets, and others within the household requiring attention during the night.
• Uncomfortable Room Temperature—often seasonal, but sometimes affected by a lack of room ventilation or poor house structure causing a draft.
• Lighting Changes—many people like to wake up with the sunrise, but if you’re the opposite, having inconsistent light levels in the room may affect sleep.
• Pain—joint aches, indigestion, and period pains can flare up during the night, making the body more susceptible to waking up to reposition itself.
• Sharing a Bed—if you’re sharing a bed with another person or pet, their sleep disturbances during the night may heavily affect your own.

More serious sleep deprivation, or insomnia, is usually affected by a variation of these factors but can often extend over a period of time. In these cases, many people regularly find it difficult to go to sleep, and their days are continuously affected by a lack of sleep.

Most commonly, stress, anxiety, and depression are the leading causes of insomnia which, in turn, can also be major side effects of sleep deprivation. Concerns about work, family, and money can sometimes be exacerbated when attempting sleep because there are no distractions from worrying thoughts. More recently, the continuation of the COVID-19 lockdown has caused an increase in sleep disturbances due to the daily anxiety brought with it, along with reports of worsening stress-fueled dreams. It’s therefore extremely important to monitor and address your causes of insomnia so you’re better equipped to make any necessary lifestyle changes.

Reducing Sleep Deprivation

Taking small steps to reduce sleep deprivation factors can have an immediate effect and put you on the path to optimal health.

First though, it’s worth addressing cases of insomnia that are persistent and not improved by natural remedies. In these cases, it’s always best to seek medical assistance, as your doctor can talk you through your symptoms to best direct your course of action.

Many people try over-the-counter sleeping aids in tablet or liquid form to provide a better night’s sleep. However, if you’re open to trying a sleeping aid in this form, there are many natural options which may better suit you and your body:

• Teas—try chamomile, peppermint, or decaffeinated green tea to relax.
• Lavender—the scent alone can make you feel tired. Most drug stores or grocery stores sell lavender kits with a mix of pillow spray, temple balm, and the essential oil (rub a few drops on your wrists) to help induce sleep.
• Valerian—valerian root extract is known to reduce mild anxiety and aid sleep. It usually comes in capsule form. 
• Evlution Nutrition Z Matrix—an herbal supplement created to induce restful sleep. Other benefits include improved strength, performance, and recovery after exercise.

If you find that supplements are something you’d like to try, always make sure to read the label and follow the stated directions before use. It’s also advisable to consult with a medical professional before taking any new supplement.

Tips To Sleep Better

More common solutions to a better night’s sleep can be incorporated instantly. First, look to create a comfortable environment and put a solid evening routine in place, taking into account the following:

• Timing—try to go to bed and wake up at similar times each day, even on the weekends. This will help your body adjust to a routine and help you recognize when your body needs rest. Keeping a sleep diary is a good place to start.
• Limit Caffeine—restricting your intake of caffeine (which is a stimulant found in drinks like tea and coffee) at least an hour before going to bed will reduce your energy level and set you up for a more restful sleep.
• Room Conditions—keeping your bedroom’s temperature and lighting at fixed levels will result in fewer disturbances during the night. Molecule cooling bed sheets regulate your body heat to improve sleep quality. Investing in good blackout blinds or curtains can put you in a deeper sleep, but on the flip side, can make it more difficult to wake up, so it’s best to try a range of options to see what works for you.
• Exercise—daily exercise stimulates your muscles and aids positive wellbeing. Morning workouts and some gentle exercise (yoga, stretches, etc.) before bed can also have an effect on feeling more rested.
• No Screens—many people jump into bed and look to their phone, laptop, or TV to provide them with pre-sleep entertainment. However, screen time is one of the worst, and more common, reasons people struggle to fall asleep. Try to turn off screens at least an hour before going to bed. If it’s necessary for you to have screen time in bed, apply your blue light filter and reduce your screen brightness so you don’t strain your eyes.

Finally, and above all, examine your sleep patterns and any level of disturbance in regard to your mental wellbeing. Relaxing your mind is just as important as relaxing your body. Mindfulness-based stress reduction such as podcasts, a hot bath, and deep breathing techniques are good first steps toward easing anxiety. If you find that your sleep is affected regularly by stress, anxiety, and/or depression, you should seek medical assistance from your doctor. At the very least, speak to someone trusted so you’re able to talk through your feelings. Charities like Mind have lots of useful information and contact numbers, should you need them.

Sleep will always remain one of the most important factors in keeping our bodies and minds healthy. Learning its value and how to best respond to any disturbances will put you on a better path to understanding how you can help yourself maintain the very best sleep routine.

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