For many, getting a good night’s sleep is a little more complicated than just slipping into bed and turning off the lights. Here’s why getting a good night’s sleep is one of the most important (and overlooked) factors to better health, and how to improve your sleep hygiene for better zzz’s.
Why Good Sleep Is So Important
Better Mental Health and Cognition
Exhaustion and fatigue are two of the most obvious symptoms of a lack of good sleep, especially when they make you drag all day long. Unfortunately, the issues can be even more serious and longer-term if you have a history of poor sleep.
For example, take data from the Maastricht Aging Study which examined the sleep habits of adults between 24-82 years old. The researchers here found that poor sleep patterns were associated with faster cognitive decline. Sleep deprivation can also have a very real role in your mental health. Some studies have suggested that acute sleep deprivation may increase anxiety and depression.
Stronger Immune System
Your immune system is also affected by poor sleep, which can make you more susceptible to a variety of health issues both minor and long-term. Some researchers suggest that sleep deprivation may be linked to changes in your immune system, sometimes associated with chronic inflammation.
In the short term, inflammation is your immune system’s way of fighting off diseases and illnesses. Unfortunately, high levels of inflammation are also associated with several serious health concerns including heart health, autoimmune conditions, and neurodegenerative issues.
Better Fitness and Body Composition
In addition to general physical and mental health, getting adequate sleep is also extremely important if you’re trying to improve your fitness. In fact, overlooking your sleep can hold back your progress even if you’re eating a proper diet and going to the gym regularly.
Regulates Appetite and Metabolism
One reason that sleep is so important for keeping you healthy is that it appears to play a direct role in your metabolism. One study found that people who slept less than 7 hours a night tended to have higher average body masses and were more likely to develop obesity than others who were getting better sleep. Specifically, one study cited in the review even concluded that older adults who slept less than 5 hours compared with 7-8 hours increased their risk of obesity by about 40%!
Some possible explanations involve increased levels of ghrelin and decreased levels of leptin, both of which are hormones that are important for regulating your appetite. These studies also suggest that there may be increased salt retention and inflammation associated with sleep deprivation. Finally, another theory is that sleep deprivation may contribute to decreased insulin sensitivity, altering how your body processes sugar.
Promotes Muscle Growth and Recovery
Sleep allows your body to rest and recover, which is especially crucial if you’ve been working out hard to try to build muscle. Getting a poor night’s sleep can directly affect hormones like cortisol and growth hormone, which help your body recover from stress and exercise. It can also affect your immune system by increasing proinflammatory cytokines, which can affect your immune system’s ability to help your body repair after exercise.
Improved Athletic Performance
Finally, getting plenty of good-quality sleep can even help you become a better athlete, which may lead to better results in the gym. A 2023 study found that sleep extension and naps were associated with better sleep and athletic performance. This research suggests that athletes who sleep roughly 7 hours a night may benefit from extending their sleep duration by 46-113 minutes.
How to Improve Your Sleep Hygiene
If you have a hard time getting a good night’s sleep, you may need to work on improving your sleep hygiene. “Sleep hygiene” involves following healthy practices and habits that promote high-quality sleep.
Luckily, working on your sleep hygiene does more than ensure you aren’t tossing and turning all night long. Using a self-administered questionnaire, researchers found that poor sleep hygiene practices were associated with increased sleep problems, daytime sleepiness, and even depression.
Some tips for improving your sleep hygiene:
- Keep your bedroom dark, quiet, and cool. One of the best ways to encourage a good night’s sleep is to ensure your sleep environment is conducive to rest. Consider investing in blackout curtains to block out unnecessary light and running a sound machine with white noise for soothing background noise. In addition, rooms that are either too hot or too cold can also interrupt your sleep cycle as your body regulates — The Sleep Foundation recommends setting your thermostat somewhere between 65-68 degrees Fahrenheit.
- Invest in comfortable bedding. Similarly, you may want to check your mattresses, pillows, and bedding if you find yourself tossing and turning. Look for supportive options that work with your body to give yourself the best chance for adequate rest. If you tend to sleep hot and wake up sweaty and uncomfortable, consider changing your sheets and blankets to moisture-wicking and cooling fabrics like percale cotton or bamboo.
- Keep a consistent sleep schedule. Sleep experts agree that consistent sleep schedules are important for your health — and if your schedule doesn’t allow for it during the busy weeknights, you can also “catch up” on sleep during the weekends. Do your best to stick to a regular bedtime every night. If it isn’t always possible, give yourself a chance to sleep longer on the nights that allow for it.
- Avoid screen exposure close to bedtime. Exposure to blue light has been found to interrupt circadian rhythms, leading to decreased sleep quality and duration. Instead, try winding down with relaxing activities like reading, writing, or taking a warm bath before bed.
- Pay attention to your diet before bedtime. Avoid large meals close to bedtime, along with substances like caffeine and alcohol that can interrupt your sleep. Another good tip: avoid drinking too many liquids right before bed to minimize the number of sleep-interrupting nighttime trips to the bathroom.
- Try meditation. Finally, many people find meditation to be a helpful activity both for winding down and managing stress, both of which can play a major role in your ability to sleep better. Mindfulness meditation has been shown to be effective in reducing stress, anxiety, and depression. While more research is needed, one study found that mindfulness meditation interventions significantly improved sleep quality in adult participants.
Don’t Sleep on Maintaining Good Sleep Hygiene
Overlooked as it sometimes is, getting a good night’s sleep is crucial for any health goal you might have. By adopting better sleeping habits and creating a relaxing environment conducive to rest, you can enjoy deeper and more restorative sleep — and all the many health benefits that come along with it!
