Why It’s Time to Stop Skimping on Snooze!

Let’s face it. When life gets busy, sleep is often one of the first things many of us sacrifice. Between family responsibilities, work demands, other commitments, social obligations, and the increasing temptation of digital distractions, getting a good night’s sleep can feel more like a luxury than a necessity.

Written by Ann Mifsud

Last Updated: October 16, 2024  |  11 min Read

But here’s the thing. Sleep isn’t just about feeling rested. 

Both in terms of duration and depth, sleep plays a critical role in maintaining physical health, cognitive function, emotional well-being and even longevity. 

1. Sleep is Your Body’s Night Shift

Imagine your body has its own personal crew of workers who silently come out at night to repair, clean up, and prepare you for the day ahead. That’s essentially what happens behind the scenes when you sleep. 

While you rest, the body engages in essential maintenance and restoration processes. Your brain files away the day’s experiences – hello, better memory! Your muscles and tissues are repaired at the cellular level, your immune system gets a much-needed tune-up and your hormones, critical to growth, are regulated. 

If you cut that night shift short, these critical processes don’t get the time they need to work their magic. Over time, this may lead to health problems like weakened immunity, increased stress, and even higher risks for certain serious health conditions, including cardiovascular disease and diabetes (source).

2. Why 7-9 Hours is the Sweet Spot

You’ve probably heard the magic number before – 7 to 9 hours of sleep per night for adults. And if you’re one who questions, like me, you’ve probably asked yourself why this range is so important (source).

This recommended range ensures that the body can cycle through the various stages of sleep, light sleep, deep sleep, and dream stage (REM). All, without exception, play distinct roles in our body’s recovery. For example, deep sleep is vital for physical recovery and growth, while REM sleep supports cognitive functions, including memory and emotional regulation. Getting too little sleep means you miss out on some of these vital stages, and too much can throw your natural rhythm out of whack.

If you’re sleeping less than 6 hours a night regularly, you’re in sleep debt, and this can take a real toll on your well-being. Your cognitive abilities start to falter, mood swings become more common (you know, when everything feels like a bigger deal than it actually is), and let’s not even talk about that cranky, zombie-like state that’s all too familiar after a restless night.

Maybe with some good resilience, you won’t feel it at first. But it sure does not mean damage isn’t being done long-term. 

3. Why Quality Matters Just as Much

So, you’ve managed to block off 8 hours for sleep. Super! But if those 8 hours are filled with tossing, turning, or waking up multiple times, you’re still going to feel sluggish come morning.

What you need is sleep quality! 

Think of quality sleep like charging your phone overnight. If it only charges halfway, you’ll be running low on battery by midday. Fully charged sleep leaves you energised and ready to tackle whatever the day throws at you.

By comparison, when your sleep is disrupted, you’re not getting the deep sleep and REM sleep your body craves. Without these stages, you’ll miss out on that “refreshed” feeling when you wake up (source).

Simple sleep hygiene tips can start you off on your journey to better sleep: exercising regularly during the day, seeking out sunlight in the morning, maintaining a consistent and relaxing bedtime routine, keeping your bedroom quiet, cool and dark, and limiting caffeine no further than mid-afternoon can all help promote more restful and uninterrupted sleep. 

Additionally, and importantly, limit exposure to electronic devices for at least a couple of hours before bed. The blue light emitted by screens, for example, can interfere with the production of melatonin, a hormone that regulates sleep (source). 

4. Sleep is a Superpower!

The benefits of obtaining both sufficient quantity and quality sleep extend beyond simply feeling well-rested. Good sleep is foundational to many aspects of health.

Here’s just a taste of the benefits.

a. Sharper Brain Power

During sleep, your brain is busy forming new pathways that help you retain information accumulated during waking hours and solve problems more easily. If you’re skimping on sleep, don’t be surprised when simple tasks feel harder, and your focus starts to slip. 

Research consistently highlights how important connections occur in the brain when we sleep. Regular, high-quality sleep also enhances concentration and decision-making abilities, helping individuals function optimally in both personal and professional settings (source).

b. Better Mood, Less Stress

Good sleep has a magical way of levelling out your mood. When you’ve had enough rest, you’re less likely to snap at your loved ones, coworkers, or the slow driver in front of you. Plus, sleep helps regulate stress hormones like cortisol, which is closely linked to stress, allowing for better emotional balance and resilience (source).

So, if you’re waking up on the wrong side of the bed, it could be your body’s way of saying it didn’t get enough quality shut-eye.

c. Stronger Immunity

Remember that night shift crew? Your immune system is one of its hardest workers. In simple terms, sleep deprivation weakens your defence against viruses and bacteria, making you more susceptible to colds, flu, and even more serious infections. 

Conversely, consistent quality sleep strengthens the body’s defence mechanisms. Cytokines are released. These signal the immune system to do its job by combating infection and inflammation (source).

d. Healthy Weight

There’s actually a strong link between sleep and weight management. Poor sleep disrupts the balance of hormones that control hunger, making you more likely to crave junk food and overeat. Insufficient sleep can also slow metabolism, making it more difficult to maintain a healthy weight. On the flip side, good sleep supports healthy metabolism and keeps those cravings in check, aiding in weight management. (source).

e. Heart Health

You might not think of sleep as having much to do with your cardiovascular health, but it does. During deep sleep, your heart rate and blood pressure drop, giving your cardiovascular system a much-needed chance to rest and recover. Chronic sleep deprivation has been linked to higher blood pressure and an increased risk of heart disease and stroke. A restful night of sleep is one of the easiest ways to give your heart some long term TLC (source).

5. How to Set Yourself Up for Sleep Success

Ready to level up your sleep game? Here are a few tips to get you started on reaping the benefits of good sleep quality and quantity.

• Sticking to a schedule: Try to go to bed and wake up at the same time every day, including weekends. This helps regulate your body’s internal clock, (circadian rhythm), making it easier to fall asleep and wake up naturally.
• Creating a calming bedtime routine: Whether it’s praying, reading, playing some relaxing instrumental music, dimming the lights or taking a warm bath or shower in the hour leading up to bedtime, signals to your brain that it’s time to wind down and prepare for sleep.
• Limiting exposure to electronic devices: Blue light from phones, tablets, and TVs can interfere with your body’s production of melatonin, the sleep hormone. Aim to unplug at least an hour or two before bed.
• Creating a sleep-friendly environment: Keep your bedroom cool, dark, and quiet. You might even want to invest in blackout curtains or a white noise machine if external factors are affecting your sleep. More comfortable bedding may also contribute to a more restful night’s sleep. 
• Being mindful of food and drink: Avoiding heavy meals, caffeine, and alcohol in the hours leading up to bedtime can help prevent sleep disturbances.
• Making sure you’re not magnesium deficient: Increasing your magnesium intake may help you achieve better sleep quality and duration. Learn how you can do this naturally in our article Natural Food Sources of Magnesium and find out other science-backed reasons you may want to increase your magnesium intake in our article The Mighty Mineral: 7 Reasons Why Your Body Needs Magnesium.

Final Thoughts: Sleep as a Pillar of Health

Sleep isn’t just a nice-to-have, it’s a must-have. Far from being a passive activity, sleep is a foundational pillar of health that supports numerous physical, cognitive, and emotional functions. In a world that often is more fast-paced than we would like it to be, let us not forget that a well-rested body and mind are more capable of handling the demands of everyday life. 

By giving your body the right quantity and quality of sleep, you’re setting yourself up for better investment in long-term vitality and resilience. So next time you’re tempted to burn the midnight oil, remember that when it comes to feeling your best, nothing beats a solid snooze! Your future self will thank you!