A Restful Night's Sleep for a Happier, Healthier Tomorrow

Imagine waking up in the morning feeling fully rested, so that caffeinated beverages or naps are not required to make it through the day. Unfortunately, a lack of sleep is common and can impact a person's mental and physical health and well-being.

What is Sleep, and Why is it Important?

Our bodies have an internal clock, called the circadian rhythm, that regulates when we are asleep and when we are awake based on environmental cues from light and temperature (National Heart, Lung, and Blood Institute [NHLBI], n.d.). While sleeping, your brain can recover from the day. Although it may feel like nothing happens while resting, the brain and body remain very active during sleep and enter several stages of sleep that feature many changes to eye movement, heart rate, and brain activity (National Institute of Neurological Disorders and Stroke [NINDS], n.d.).

Sufficient sleep is associated with hormone balance, weight management, repair and maintenance of tissues and muscles, and immune function. In adults, getting adequate sleep is associated with a reduced risk of obesity. Two hormones that control hunger and satiety, leptin and ghrelin, are impacted by the quality and quantity of sleep. Studies suggest that getting adequate sleep is associated with an increased capacity to learn new information (NHLBI, n.d.). While you sleep, your blood pressure tends to decrease. Sleep issues may result in having elevated blood pressure for longer periods of time, leading to an increased risk of damage to the heart and blood vessels (Centers for Disease Control and Prevention [CDC], 2021).

The NHLBI (n.d.) recommends that adults get 7-9 hours of sleep per day. You still need the same recommended amount of sleep as you become an older adult. As we age, sleep tends to become more sporadic, with frequent awakenings throughout the night, earlier bedtimes, and earlier wakings. Older adults may be irritable, forgetful, depressed, or more likely to fall if they do not get enough sleep at night (National Institute on Aging [NIA], 2020). Regardless of age, sleep is very important for mental and physical health.

The Importance of Sleep for Children

Sleep needs change throughout a person's life cycle. Right after birth, infants may need as much as 18 hours of sleep per day to keep up with the rapid growth and development during this stage of life (NINDS, n.d.). As children age, the need for sleep decreases, but recommended hours per day for sleep is still much higher than the sleep needs for adults because of the changes occurring in early childhood and adolescence. Children ages 6-12 years old need 9-12 hours of sleep per day, and adolescents 13-18 years old need 8-10 hours of sleep per day (CDC, 2019). Young children generally have an early bedtime and need naps throughout the day, especially for those in preschool or younger. Infants often take multiple naps per day, which are reduced to one or two naps as they get older into toddlerhood and early childhood.

Children may suffer from mood swings and lack of motivation if they do not get enough sleep (NHLBI, n.d.). As a result of lack of sleep, school performance may decline. The CDC published an article that explained that lack of sleep is associated with attention and behavior issues, especially if the child is dozing off during class and not retaining information taught by their teachers (2019). These problems may become apparent to the teacher and peers while in school. The CDC also explains that children who do not get enough sleep may also be at an increased risk for many chronic diseases like type 2 diabetes or obesity, behavioral problems, and physical issues.

It is essential to set a bedtime and wake-up time around the same time each day to promote a healthy sleep pattern (NHLBI, n.d.). A bedtime routine may be beneficial for a child so they know it is time to settle down for the night and go to sleep. Danielle Pacheco believes that it is helpful if children get at least one hour of exercise per day (2020). However, vigorous exercise two hours before bedtime is discouraged because it can increase energy and make it harder for children to fall asleep.

What Happens if a Person doesn't get Enough Sleep?

Sleep deficiency occurs when you do not get enough sleep, sleep at wrong times throughout the day, do not sleep well, or have a sleep disorder (NHLBI, n.d.). You may feel extremely tired throughout the day. It is also common for individuals who do not get enough sleep to doze off while reading a book, watching TV, or sitting somewhere while waiting. Not getting enough sleep can lead to difficulty with memory, decision-making, problem-solving, focusing, reaction times, and more. Delayed reaction times can be especially concerning if you are tired while driving. Drowsiness while driving increases the likelihood of getting in a car accident (Cleveland Clinic, 2020).

Insomnia is a common sleep problem, especially among older adults, that occurs when you have trouble falling and staying asleep (NIA, 2020). Over time, insomnia can become chronic and can lead to anxiety around bedtime. Creating healthier habits around bedtime, like the tips listed below, may help resolve insomnia. Always consult with a medical provider if getting enough quality sleep is becoming a problem.

Tips to Improve Sleep

The following tips can help improve sleep quality (NHLBI, n.d.):

• Incorporate exercise into your daily routine, about 20-30 minutes per day, but try not to exercise for at least two hours before bed.
• Avoid caffeine before bed.
• Limit screen use for an hour before bed.
• Keep your bedroom cool and dark to help you fall asleep and stay asleep.
• Avoid lying in bed when you aren't tired. Get up, read a book, stretch, or do something else until you feel tired.

Quality sleep is an essential component of mental and physical health. By making sleep a priority, you can optimize your health and well-being, improving energy and performance at school, work, and home.

References

Centers for Disease Control and Prevention. (2019). Sleep and health. U.S. Department of Health and Human Services.

Centers for Disease Control and Prevention. (2021). How does sleep affect your heart health? U.S. Department of Health and Human Services.

Cleveland Clinic. (2020). Here's what happens when you don’t get enough sleep (and how much you really need in a night).

National Heart, Lung, and Blood Institute. (n.d.). Sleep deprivation and deficiency. National Institutes of Health. U.S. Department of Health & Human Services. 

National Institute of Neurological Disorders and Stroke. (n.d.). Brain basics: Understanding sleep. National Institutes of Health. U.S. Department of Health & Human Services.

National Institute on Aging. (2020). A good night’s sleep.

National Institutes of Health.

U.S. Department of Health & Human Services.

Pacheco, D. (2020). Sleep strategies for kids. Sleep Foundation.