Physical Benefits

We sleep for about a third of our lives, and we can’t function without it. Sleep is linked to the production of key hormones, such as cortisol, luteinizing hormone (which enables fertility), leptin, and growth hormones. Cortisol, for example, is best known for its role in our stress response, but it is also a player in balancing our blood pressure, blood sugar, and mood, and influences our digestion, metabolism, and immune system. Sleep and cortisol are very interrelated, so stress disrupts our ability to sleep, and sleep deprivation causes spikes in cortisol. What this means is that someone who is sleep deprived will probably experience a rise in blood pressure and blood sugar, an unbalanced mood, changes in digestion, and, over time, a weakened immune system and inflammation, changes in metabolism, anxiety, and weight gain.

Another example: Not enough sleep decreases leptin (the satiety hormone) and increases ghrelin (known as the hunger hormone, which also plays a role in controlling blood sugar) causing increased body mass and appetite, and again, elevated blood sugar levels.

Sleep restores tissue in the brain, heart, and lungs, affects mood, and prevents disease. There are so many studies still being done to understand the deep mechanics of sleep, but one thing is clear — it hugely affects our brains and bodies. Getting enough sleep isn’t just about being more alert and feeling better tomorrow. Sleeping well over time ensures that our bodies stay healthy and function as we grow and develop throughout our lives.

According to the CDC, inadequate sleep is associated with many chronic diseases and conditions, such as asthma, stroke, coronary artery disease, myocardial infarction, arthritis, diabetes, obesity, chronic obstructive pulmonary disease (COPD), chronic kidney disease, and depression.

Emotional Impact

Sleep deprivation has an emotional impact, too. There are many parts of the brain that contribute to our emotional state, the center of it all being the amygdala. It’s a small region of the brain with a very big job. Not only is it in charge of regulating anxiety, fear, and aggression, it also helps us to retain memory and develop communication. In addition, it’s the seat of the emotions related to caregiving, so our instinct to care for our children is held there. It is part of the limbic system, which is where emotional regulation and behavior is controlled.

When we get the proper amount of sleep, the amygdala provides a healthy response to our surroundings and emotional triggers. It helps us regulate throughout the day when we are feeling anxiety, fear, or anger. When we are sleep deprived, however, the amygdala becomes hyperactive and doesn’t communicate effectively with the other parts of the brain. (Personally, I cry pretty easily when I’m tired.)

According to a recent study conducted at UC Berkeley, the brain patterns found in sleep-deprived adults present very similarly to the patterns found in certain psychological illnesses. Because the amygdala needs sleep to function at its best, chronic sleep deprivation can cause depression, anxiety, and a myriad of other psychological illnesses. This is still being studied, but the inverse is true as well: Psychological symptoms disrupt sleep. Matthew Walker, director of human sleep science at UC Berkeley said, “I have not been able to discover a single major psychiatric condition in which sleep is normal. So I think sleep has a profound story to tell….”

Women typically require more sleep than men. Scientific studies have shown that the complex hormonal fluctuations we experience impact our overall sleep needs. A 2019 study concluded that in general, women have busier schedules and are more likely to experience the stress, exhaustion, and burnout that negatively impact sleep. Studies have also shown that poor sleep has a more significant impact on women’s physical and mental health compared to men’s. Women with poor-quality or not enough sleep are more likely than men to develop heart conditions, diabetes, and higher levels of psychological distress.

Quality, Not Just Quantity

Our biological clock is known as a circadian rhythm. It lasts roughly 24 hours and is the central player in many biological processes, including sleep. Believe it or not, light exposure is the number one influencer of these rhythms. As the sun sets, the brain begins producing melatonin, a hormone that makes us sleepy. Body temperature also drops, which makes us less alert. With the morning light, melatonin production stops and body temperature rises, encouraging us to wake up and be alert. Staying awake into the wee hours of the night, and surrounding ourselves with bright artificial lighting, including our blue light-emitting phones, throws off our circadian rhythms and makes it harder for us to sink into a deep sleep.

There are two primary types of sleep: REM (rapid eye movement) sleep and non-REM sleep. Together, these create a full sleep cycle, one that must be repeated several times throughout the night in order for our body to restore itself at the cellular level.

During the initial few stages of non-REM sleep, we’re more likely to stir, respond to sounds, or move in our sleep. When we shift into the last phase of non-REM sleep, our breathing becomes deeper and more rhythmic, our temperature starts to drop slightly, and our bodies enter a more restorative state.

Then comes the deep REM sleep. During this phase, the brain is surprisingly active. According to recent findings, this is when the brain removes the toxins that built up during the day. This type of sleep allows our minds to process feelings and experiences from our day; this is also when we dream. REM sleep is critical for our emotional well-being and brain development.

Sleep quality is so much more than just hours clocked while asleep. Sleep is most likely to be revitalizing when circadian rhythms, the natural cycle of light and darkness, and sleep patterns all align. This means, for example, that the time of day that you’re getting your sleep hugely affects sleep quality, and that someone with poor sleep quality may be sleeping eight hours, but not getting enough REM. Both chronic sleep deprivation and disrupted or poor-quality sleep will increase a person’s risk for depression, anxiety, and other psychosocial symptoms.

The National Sleep Foundation highly recommends that adults get about eight hours of sleep per night. The distressing reality is that most of us are squeezing by on fewer than six.

“We are the only species that intentionally denies ourselves sleep without any clear benefit,” observes Matthew Walker. He points out that many people navigate life in a state of chronic sleep deprivation, often without realizing it. Walker’s extensive research shows that sleep profoundly influences memory and learning. It also impacts our emotional state and plays a crucial role in reducing stress and fostering overall mental well-being.

I find it baffling that mothers will rearrange their lives to sleep train their baby, to get their toddlers on a better nighttime routine, to ensure their eight-year-olds have a good bedtime so they can function their best in school — yet these same women force their own bodies to function on an exhausted caffeine buzz.

Sleep Personalities

There are many ideas and myths in Western culture about our sleep personalities. Some therapists say that sleep preferences can shed light on innate characteristics. Although I’m not sure how much truth that holds, I find that there are various ways our bodies adapt to sleep, and that understanding our own tendencies is a key ingredient in personal sleep hygiene.

The two most known sleep personalities are night owls and morning people. Night owls tend to get their jolt of energy late in the night, often only beginning around 11 p.m., while morning people are early to bed and early to rise and often function at their best first thing in the morning.

In addition to the varying timings of when we actually sleep, adults tend to fall into one of three categories regarding how our bodies relate to sleep.

Sensitive Sleeper: This is a sleeper who is very in tune with their surroundings. They’re often too cold, too hot, can’t find the right angle of their pillow, and hear every noise while trying to drift off to sleep. It’s often challenging for a sensitive sleeper to sleep while on vacation or in a new bed simply because they’re not used to it. Although it’s possible to become more adaptable, it’s important to understand yourself if you fall in this category. White noise or a fan can dull the outside noise and help you drift off to dreamland. When traveling, you might choose to bring along certain items, such as your own pillow, that make it easier to sleep in the new environment.

Intense Sleeper: Some people bring their thoughts and emotions from the day into bed with them. They tend to toss and turn well into the night, growing more frustrated, and therefore wakeful, as the minutes tick by. They often have difficulty falling back asleep once woken, even if it’s just to use the bathroom or get a drink of water, because they aren’t calm. Journaling before bed can be helpful, as in general, it relieves anxiety to get it out of your brain and onto paper. Slow breathing or other forms of meditation might work, too.

Adaptive Sleeper: This is the kind of sleeper we wish we were. An adaptive sleeper falls asleep easily, stays asleep calmly, and is not particular about environment or surroundings. Adaptive sleepers tend to have more consistent and regular sleep cycles. In general, they just sleep well. Sometimes they might even need slightly less sleep, because their sleep is better quality.

Room for Improvement

So you might be wondering, “Can a person just naturally be a bad sleeper? Is there any hope of improvement if I have not yet honed this skill?” The answer to both is yes. Both nature and nurture affect sleep, often stemming back to infancy and childhood sleep issues. But with practice and knowledge, most adults can shift their behavior and brain patterns to improve their sleep. There is even hope for the sensitive and intense sleepers among us.

We’re all so busy, and the thought of working to improve our sleep patterns may seem like a ridiculous luxury. But by improving your sleep habits, you’ll be giving your children the greatest gift in the world — a healthy and emotionally regulated adult to take care of them.

Remind yourself: Bedtime is not merely the end of a day, but the beginning of a night’s healing. Each hour of sleep is a building block toward your overall health. Respect for sleep is the ultimate in self-care. And after that good night’s sleep? You’ll find yourself feeling better, thinking clearer, and living fuller.

Tips to Help You Sleep at Night

Dim the Lights: The circadian pacemaker in the brain is powerfully influenced by light exposure. When light enters the eye, the brain interprets it as information about the time of day. The brain then sends signals throughout the body to control organs and other systems according to that time of day.

When exposed to only natural light, people’s circadian rhythm were closely synchronized with sunrise and sunset. In modern society, electricity creates an abundance of light sources that affect the brain’s circadian pacemaker. Too much artificial light, especially at the wrong times, can throw off our body’s day-night schedule. We’re not going back to pre-electricity, but we can keep lamps with warm lighting in the bedrooms and dim the lights about 20 minutes before going to sleep.

Get More Sunlight: If you’re having trouble falling asleep, bolster your circadian rhythm with more sunlight, as well as some exercise, earlier in the day.

Limit Screen Time: We are all careful that our kids don’t have too much screen time, but are we paying attention to what we ourselves are doing? From varying studies across the world, more than 90 percent of adults sleep with their phones in their rooms and use their phones as a way to wind down at bedtime. However, like sunlight, the blue light from these devices suppresses our body’s ability to produce melatonin and stimulates our brainwaves, even if we feel physically tired. This combination makes it hard for adults to fall asleep and maintain quality rest throughout the night. And honestly, nighttime mode on your phone probably doesn’t help either. If you have any trouble sleeping deeply or staying asleep, don’t use screens 40-60 minutes before bedtime.

Keep It Cool: Believe it or not, lowering your bedroom temperature to 65°F can help sleep come faster. Our body’s core temperature naturally dips down in the evenings, so keeping the room cool can signal rest time.

Pre-Bedtime Routine: A bedtime routine may sound childish, but our subconscious mind reacts to cues and activities to help our brains get ready for sleep. You don’t have to commit to the drawn-out process our children demand, but I do recommend one to three consistent activities to help your brain wind down, such as:

• A warm bath or shower
• Some stretches
• Meditation, reading, or other calm (screenless) activity
• Stay the Same: Because our bodies work rhythmically, it’s a good idea to try to go to bed and wake up at approximately the same time every day. It will help your internal clock mark the difference between day and night and regulate optimally for a good night’s sleep.

(Originally featured in Family First, Issue 980)