Importance Of Sleep Essay
February 8, 2021 by Prasanna
Importance of Sleep Essay: Sleep is one of the most important things you need to do for your body because it is your bodys way of recharging its batteries. When you begin to feel sleepy at night, it means that you have reached the limit that your body has, and you should sleep so that you do not over-exert yourself.
Many people dont get enough sleep at night, mostly because so many of us have turned into night owls who love to do so many things at night instead of the daytime. These are terrible habits, and we must learn to get rid of them by paying attention to the importance of sleep. For example, a bad habit like this would be watching TV shows late at night despite knowing that we have to wake up early the next morning.
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How Sleep Deprivation Impacts Your Health
Sleep deprivation can have many unwanted impacts on your life and health. On a day-to-day basis, feeling drained before the day even starts is limiting in every way. From a big-picture perspective, sleep deprivation can lead to weight gain and obesity, heart disease, high blood pressure, stroke, and depression.
What Happens When We Dont Get Enough Sleep
If youve ever spent a night tossing and turning, sleeplessly watching time tick by, you know just how cranky, groggy, and under the weather youre going to feel the following morning. Losing out on the expert-recommended 7 to 9 hours of sleep your body needs on a regular basis does far more damage than merely making you feel lethargic and grumpy. There are a myriad of harrowing long-term effects of sleep deprivation that could take a serious toll on your well-being.
If youre wondering just how crucial the importance of sleep is on your body, check out some of the health problems associated with poor sleep:
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Regular Exercise Can Absolutely Help You Sleep
Can exercise help you sleep? Absolutely. And if youve never experienced that immediate sleep-inducing exhaustion one might experience after a day of hiking or a grueling boot camp class, theres a ton of scientific research to back up this claim, too.
In one study published in the journal Sleep Medicine, individuals with a self-reported sleep time of less than 6.5 hours completed moderate-intensity workouts four times a week for six weeks. At the end of the experiment, they reported getting an extra 75 minutes of sleep per night more than any drug has helped deliver, according to the study authors.
Exercise actually has a chemical effect on the brain. Physical activity creates more adenosine in the brain, and adenosine makes us feel sleepy, says Winter. The harder we work out, the more driven we are by this chemical to sleep.
Sleep Makes You More Alert
A good night’s sleep makes you feel energized and alert the next day. This will help you focus, get things done, and be able to socialize and enjoy recreation and hobbies. Energy and alertness also help you exercise, which is important for your overall health.
Being engaged and active throughout your day feels greatand all that activity from your day also increases your chances for another good night’s sleep.
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Obesity & Weight Gain
Multiple studies have linked obesity and insufficient sleep. There are many reasons why sleep-deprived people tend to weigh more, including having more hours to eat and not having the energy to exercise. Insufficient sleep increases the hormone that makes us feel hungry and decreases the hormone that makes us feel full .
Sleep Ensures Emotional Well
When we fall asleep, our brain is preparing us for the tasks ahead in the next day and this is why we are able to think and remember tasks during the entire course of the day with also learning new things. A sound and good nights sleep ensures better learning abilities in human beings and also stimulates the mind to learn extracurricular skills like playing a piano and learning music much easier.
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A persons ability to make decisions, remember things, pay attention as well as creativity is all dependent on the amount of sound sleep they are managing to get on a daily basis. There are several behavioral issues also associated with lack of sleep and this includes becoming recluse both at home and at workplace.
Getting enough sleep is one of the necessities in life and it helps in making an individual sharp and smart over the span of their lifetime.
Bonus: This video from SciShow explains the importance of sleep in depth.
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Not Prioritizing It Has Negative Health Consequences
Its estimated that about one-third of adults and two-thirds of high school students dont get enough sleep each night .
Unfortunately, not getting enough sleep can cause issues other than feeling tired.
If youre sleep deprived, you may engage in poor decision-making, be less creative, and have an increased risk of motor vehicle accidents (
And because its the time when your body clears waste from the brain, it may be the reason why poor sleep seems to be associated with an increased risk of Alzheimers disease .
Not getting enough sleep is linked to many adverse effects, including impaired focus and decision-making and an increased risk of heart disease, obesity, diabetes, and Alzheimers.
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Working out also helps you maintain your circadian rhythm , Winter says. Exercise helps your body understand the schedule its on and morning exercise primes your body to sleep better at night.
But what about late-day exercise? While it is possible that exercising at night will keep you awake longer, science says its a matter of choosing the right type of workout and finding the right workout schedule for you.
People who reported greater exertion before bed were actually more efficient sleepers, according to research published in the September 2014 issue of the Journal of Clinical Sleep Medicine they also fell asleep faster, slept deeper, and woke up less during the night. Another study, published in the journal Sleep Medicine, found that moderate-intensity workouts before bed helped soothe pre-sleep anxiety.
That said, youre probably better off sticking to low-intensity workouts like yoga, pilates, or barre, if you plan to sweat close to bedtime. Research published in the September 2014 issue of the European Journal of Applied Physiology found that high-intensity exercise has been shown to delay sleep onset, probably because of an increased heart rate post-gym time.
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Health Benefits To Getting A Good Night’s Rest
Getting better sleep doesnt just improve your morning mood surprisingly, it boosts your health, too. In fact, good sleep is one of the pillars of good health, along with eating right and exercising regularly. Its true you cant achieve optimal health without catching your Zzzs each and every night.
Sure, most of us have a bout of insomnia from time to time. The bigger concern is chronic sleep loss.
Sleep requirements vary, but the average adult should get between seven to nine hours of sleep every night for peak health benefits, according to the National Sleep Foundation.
Find out the 7 surprising benefits to getting better sleep and why you should make an early bedtime a priority. It may just be the ticket to helping you reach your health goals this year.
While youre sleeping, your blood pressure falls and gives your heart a chance to rest. It also allows your blood pressure to regulate. When you cut that time short, your blood pressure stays higher longer during each 24-hour period. Overtime, high blood pressure can lead to heart disease or stroke.
When youre sleep-deprived, it affects the hormones in your brain that regulate appetite. Lack of sleep not only knocks your appetite hormones out of balance, causing you to eat more, but you also have less motivation to get moving. Its a recipe for weight gain. Not to mention, people who havent gotten enough sleep have a tendency to choose unhealthy, higher calorie comfort foods.
Sleep Helps With Weight Management
Time and again, people struggle with weight issues. They claim to have tried everything follow a restrictive diet, eat healthily, and exercise regularly.
But apparently, getting your ideal weight requires more than that. Aside from eating healthy, dieting, and exercising, the importance of rest and sleep should not be overlooked. You need it in achieving your ideal weight.
Shape.com explains why it is very important to get enough sleep if you want to lose weight:
Within just four days of sleep deprivation, your bodys ability to properly use insulin becomes completely disrupted. In fact, the University of Chicago researchers found that insulin sensitivity dropped by more than 30 percent.
Heres why thats bad: When your insulin is functioning well, fat cells remove fatty acids and lipids from your bloodstream and prevent storage. When you become more insulin resistant, fats circulate in your blood and pump out more insulin
Eventually, this excess insulin ends up storing fat in all the wrong places, such as tissues like your liver. And this is exactly how you become fat and suffer from diseases like diabetes.
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The Impact Of Sleep Deprivation
Sleep deprivation is a serious issue in the United States. It’s estimated that one in five Americans are chronically sleep deprived. However, even one night of sleep deprivation can put a person at risk of illness or injury. Here are some common way that sleep deprivation can impact your health and safety:
- Can Cause Accidents: The National Highway Traffic Safety Administration estimates that fatigue is a cause in 100,000 auto crashes and 1,550 crash-related deaths a year in the US.
- Puts Your Heart At Risk: Sleep deprivation can put you at risk for heart attack, heart disease, heart failure, irregular heartbeat, high blood pressure, stroke and diabetes.
- Lowers Your Sex Drive: Sleep Specialists say that sleep-deprived men & women report lower libidos & less interest in sex when they are sleep deprived.
- Ages Your Skin: When you don’t get enough sleep your body releases a stress hormone called cortisol. In excess amounts, cortisol can break down your skin’s collagen.
- Causes Weight Gain:People who sleep less than six hours a day are 30% more likely to become obese than those who slept 7-9 hours.
Poor Sleep Can Increase Your Calorie Intake
People who get poor sleep tend to consume more calories.
A study of 12 men found that when participants were allowed only four hours of sleep, they ate an average of 559 more calories the following day, compared to when they were allowed eight hours .
This increase in calories may be due to increased appetite and poor food choices, as mentioned above.
However, it may also simply be from an increase in the time spent awake and available to eat. This is especially true when the time awake is spent being inactive, like watching television .
Furthermore, some studies on sleep deprivation have found that a large portion of the excess calories were consumed as snacks after dinner .
Poor sleep can also increase your calorie intake by affecting your ability to control your portion sizes.
This was demonstrated in a study on 16 men. Participants were either allowed to sleep for eight hours, or kept awake all night. In the morning, they completed a computer-based task where they had to select portion sizes of different foods.
The ones who stayed awake all night selected bigger portion sizes, reported they had increased hunger and had higher levels of the hunger hormone ghrelin .
Poor sleep can increase your calorie intake by increasing late-night snacking, portion sizes and the time available to eat.
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Ways Sleep Can Help You Lose Weight
If youre trying to lose weight, the amount of sleep you get may be just as important as your diet and exercise.
Unfortunately, many people arent getting enough sleep. In fact, about 30% of adults are sleeping fewer than six hours most nights, according to a study of US adults .
Interestingly, mounting evidence shows that sleep may be the missing factor for many people who are struggling to lose weight. Here are seven reasons why getting enough sleep may help you lose weight.
Short Essay On Importance Of Sleep 150 Words In English
Short Essay on Importance of Computer is usually given to classes 1, 2, 3, 4, 5, and 6.
When we sleep, the brain recharges itself and heals our bodies in whichever parts we need healing. When we sleep, our blood vessels and circulatory system heal themselves. If you have a bruise, you will notice that it has healed a little bit when you go to sleep and wake up in the morning. Sleep does the same thing for the rest of the body as well, and it is essential to allow your batteries to charge while you heal yourself.
Many of us struggle with our sleep because of the prevalence of mobile phones and other addictive screens in our lives. Some severe problems can enter our lives when we do not get enough sleep. This can range from mental health problems like depression and anxiety to even physical ailments and issues like diabetes, cardiac arrest, obesity, high blood pressure, etc. We must be careful and get a good 6-8 hours of sleep every night.
The average hours that one adult should be sleeping every night is 8 hours, or you can give or take one or two hours. The problem with all the generations in the world is that there are so many disturbances around us that can easily distract us from what is essential. One such example of this is mobile phones it is easy to get addicted to mobile phones that contain an entire world and keep scrolling through it instead of going to sleep.
Healthy Living with Good Sleep
What Happens During Sleep
Every night you leave wakeful consciousness and descend into a state of sleep. But most people have no idea what happens after they close their eyes.
While youre off in dreamland, several physiological changes in your body take place. Changes in your temperature, heart rate and brain activity all occur during sleep. Although physiological demands are decreased, several things are still going on.
As you pass through the various stages of sleep, your body cognitively and physically restores itself. For example, cells synthesize protein, tissues repair themselves and growth hormones are released while you are sleeping.
Sleep may also help your brain reorganize and retain memories. While youre awake, your brain is receiving lots of information and images. You might even be trying to learn new things. While youre asleep, your brain may replay and organize the events, memories and information from the day. During sleep, your brain might be consolidating new memories and processing information all of which help with cognitive function.
How To Sleep Better
If youre experiencing mild, occasional problems with sleep, try these simple strategies from sleep expert Michelle Drerup, PsyD, DBSM.
1. Treat getting enough sleep as if it is as important as taking medicine.
With all the demands on our time every day, you might put a good nights rest at the bottom of your priority list. But Dr. Drerup says we need to schedule adequate time for sleep.
Its very easy to stay up late and burn the candle at both ends, she says. However, when you do that, you quickly run into a problem of dealing with sleep deprivation.
2. Keep a consistent wake time.
Wake up at the same time every day, including weekends or days off. Waking at the same time every day will actually help you to sleep better at night. A fixed wake time helps to build a strong desire for sleep throughout wakefulness. This sleep drive gradually builds, and shortening it by sleeping in will make it harder to fall asleep the next night. Sleeping in on the weekend makes it much more difficult to wake up earlier on Monday morning.
It also is important, Dr. Drerup says, to do some relaxing activity such as taking a warm bath or reading a book before bedtime. By making these activities part of your bedtime ritual, you can train yourself to associate these activities with sleep. This association will help you to move more easily into slumber.
3. Put away the smart phones and tablets.
4. If you do wake up during the night, avoid looking at the clock.
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Why Cant I Fall Asleep
Many things can make it harder for you to sleep, including:
- Stress or anxiety
- Certain health conditions, like heartburn or asthma
- Some medicines
- Alcohol and other drugs
- Untreated sleep disorders, like sleep apnea or insomnia
If you’re having trouble sleeping, try making changes to your routine to get the sleep you need. You may want to:
- Change what you do during the day for example, get your physical activity in the morning instead of at night
- Create a comfortable sleep environment for example, make sure your bedroom is dark and quiet
- Set a bedtime routine for example, go to bed at the same time every night
Sleep Can Help You Experience Less Pain
Another interesting importance of rest and sleep is its ability to increase your tolerance for pain. You might be asking, What has sleep got to do with my sensitivity to pain?
Well, there are a number of studies supporting this claim.
The most recent one is a 2015 study performed by a fellow from the Norwegian Institute of Public Health in Bergen, which was published in official publication of the International Association for the Study of Pain.
This study, which was featured in Science Daily magazine, reports that people with insomnia and other sleep problems have increased sensitivity to pain.
While this may not directly affect people who are not experiencing pain, according to Annahad OConnor of the New York Times, scientists believe this has implications for people with chronic pain.
It could also have an impact on the effects of painkillers which appear to the be blunted after chronic sleep loss, he adds.
So, there you go. If you want to be more tolerant to pain, better get enough sleep.
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