The Connection Between Sleep and Physical Health
Most of us know getting enough sleep is important for our overall physical and mental health, but not everyone realises just how powerful the connection between sleep and physical health actually is. From chronic heart and lung conditions to obesity and auto-immune diseases, lack of sleep can have a devastating impact on our physical health in numerous ways. In this article we look at the science behind why sleep is such an essential part of staying healthy, and how it can help with everything from managing inflammation to strengthening the immune system.
The Impact of Sleep Loss on Health
When it comes to physical health, the impact of sleep deprivation is real and serious. As well as being linked to an increased risk of developing a wide range of chronic conditions, research also suggests that lack of sleep can have a significant impact on our daily wellbeing. The National Sleep Foundation reports that sleep deprivation can lead to:
• Slowed physical and mental reaction times
• Impaired decision-making and judgment
• Decreased alertness and increased moodiness
• Disruption of hormones and metabolism
• Cognitive decline and memory difficulties
• Weakened immune system
What’s more, a lack of sleep has been shown to increase inflammation in the body, which can lead to a variety of diseases and health conditions, including:
• Diabetes
• Heart disease
• Stroke
• Anxiety
• Depression
• Obesity
• Changes to the gut microbiome
The Science Behind Sleep and Physical Health
So, we know that sleep deprivation has a variety of negative physical health effects, but what is the science behind this connection?
The Science Behind Sleep and Heart Health
When it comes to heart health, numerous sleep studies have found a correlation between lack of sleep and an elevated risk of developing cardiovascular disease. Research also indicates that inadequate sleep can cause disruptions in hormones that are responsible for controlling blood pressure, as well as having a negative impact on the body’s inflammation response.
The Science Behind Sleep and Metabolism
Sleep deprivation affects not only our physical health but also our metabolism. Research conducted by the Sleep and Chronobiology Laboratory at the University of Pennsylvania has shown that sleep can influence hormones that control appetite and metabolism, leading to increases in hunger and cravings. This can, over time, lead to weight gain and increased body fat levels, which can in turn increase the risk of chronic metabolic conditions such as diabetes.
The Science Behind Sleep and Immune Function
Not only does sleep deprivation have implications for physical health and metabolism, it also has an impact on our immune system. Studies have found that inadequate sleep can both weaken the body’s defenses against various illnesses, as well as decrease the efficacy of treatments for existing conditions.
Tips for Getting Enough Sleep
Now that we know how essential sleep is for our physical health, the next question is how do we make sure we get enough of it? Here are a few tips to help you get a good night’s sleep and keep your physical health in check:
• Establish a regular sleep schedule and go to bed and wake up at the same time each day
• Avoid caffeine and nicotine late in the day
• Exercise regularly, but not too close to bedtime
• Avoid napping during the day
• Make sure your bedroom is dark, cool, and comfortable
• Set the stage for sleep by winding down an hour or so before bed
• Avoid screens before bed
• Make sure you have time to relax before trying to fall asleep
It’s clear that sleep plays an important role in keeping us physically healthy. From managing inflammation to strengthening the immune system, lack of sleep can have a range of negative consequences for our wellbeing. Fortunately, with a few simple steps, we can improve our sleep habits and make sure we get enough rest to keep our bodies functioning at their best.
