We all wish we had more of it. Experts say you should aim to get between seven and eight hours of shut-eye each night, but what does that really do for you?
When your body gets the sleep it needs, your immune cells and proteins get the rest they need to fight off whatever comes their way — like colds or the flu. And according to the well-rested sleep specialists over at the American Academy of Sleep Medicine, proper sleep can also make vaccines more effective , which is obviously a plus.
Not getting enough sleep can lead to heart health problems like high blood pressure or heart attacks. Just like your immune system, your heart needs rest in order to function powerfully and properly. And really, it makes sense.
If you sleep well, you wake up feeling rested. Being rested helps your energy levels soar. So, go to bed early and everyone around you will thank you for it. In fact, sleep has been linked to improved concentration and higher cognitive function, both of which can help you be successful at work. Speaking of coffee, the more tired you feel, the more likely you are to reach for that afternoon cup.
And while that may seem to fix the afternoon crash problem you experience, the extra caffeine late in the day could set you up for another sleepless night. Talk about a counterproductive cycle. Sleep less than five hours and your chances of a crash quadruple! Someone studied the effects of sleep deprivation on basketball players and guess what they found? Under-the-covers recovery helps with hand-eye coordination, reaction time and muscle recovery. Plus, depriving yourself of sleep can have a negative impact on strength and power.
Even though sleep gives your body the rest it needs, your mind is still hard at work. Or worse, your mind might actually create false memories. Your body and your brain need sleep. During sleep, the brain sorts through and stores information, replaces chemicals, and even solves problems while you snooze.
Kids 5 to 12 years old need 9 to 12 hours each night. Not every kid is the same and some kids need more sleep than others. Can you think of a time when you didn't get enough sleep? That heavy, groggy feeling is awful and, when you feel that way, you're not at your best. Without enough sleep, kids can feel moody, tired, or cranky. It might be hard to pay attention or follow directions. School work that's normally easy may feel impossible, or you may feel clumsy playing your favorite sport or instrument.
One more reason to get enough sleep: If you don't, you may not grow as well. That's right, too little sleep can affect growth and your germ-fighting immune system, which keeps you from getting sick. As you're drifting off to sleep, it doesn't seem like much is happening. But what happens next? A lot! REM stands for rapid eye movement. The time spent in REM sleep decreases and sleep cycles get longer as kids get older. By the time a kid goes to school, one complete sleep cycle lasts about 90 minutes.
The last stage of the sleep cycle is called REM sleep because of the fast eye movements that happen:. If you give yourself plenty of time for sleep but still have trouble waking up in the morning or staying alert all day, you may not be spending enough time in the different stages of sleep. Each stage of sleep in your sleep cycle offers different benefits. However, deep sleep the time when the body repairs itself and builds up energy for the day ahead and mind and mood-boosting REM sleep are particularly important.
You can ensure you get more deep sleep by avoiding alcohol, nicotine, and being woken during the night by noise or light. While improving your overall sleep will increase REM sleep, you can also try sleeping an extra 30 minutes to an hour in the morning, when REM sleep stages are longer.
How is it possible to be sleep deprived without knowing it? Most of the signs of sleep deprivation are much more subtle than falling face first into your dinner plate. Rule out medical causes for your sleep problems. A sleep disturbance may be a symptom of a physical or mental health issue , or a side-effect of certain medications. Stick to a regular sleep schedule.
Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get regular exercise. Regular exercise can improve the symptoms of many sleep disorders and problems. Aim for 30 minutes or more of activity on most days—but not too close to bedtime. Be smart about what you eat and drink.
Caffeine, alcohol, and sugary foods can all disrupt your sleep, as can eating heavy meals or drinking lots of fluids too close to bedtime. Get help with stress management. If the stress of managing work, family, or school is keeping you awake at night, learning how to handle stress in a productive way can help you sleep better at night. Improve your sleep environment. Keep your bedroom dark, quiet, and cool, and reserve your bed for just sleeping and sex.
Develop a relaxing bedtime routine. Avoid screens, work, and stressful conversations late at night. Instead, wind down and calm your mind by taking a warm bath, reading by a dim light, or practicing a relaxation technique to prepare for sleep.
Postpone worrying. If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Authors: Melinda Smith, M.
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