Contents

• The biological importance of getting enough sleep
• What happens when we sleep?
• Circadian rhythm: Internal clock
• Consequences of a lack of sleep
• How to improve your sleep

We live in a world that prioritizes productivity over relaxation. Many underestimate the importance of resting. Why do we need sleep?

There are many people who can live a productive life with minimal sleep. After a considerable amount of time, they will experience adverse effects. Sleep is not just a luxury; it's vital to our overall well-being.

While some may find resting a waste of time, others crave a good night’s rest. They may struggle to fall asleep or experience interrupted rest.

There are many ways to remedy this, including a comfortable bed and luxurious bedding. Having a relaxing environment is perhaps all you need for a peaceful slumber. 

Other practical strategies can also help, but why is sleep necessary? 

Understanding what happens during sleep will help you comprehend its necessity.

The biological importance of getting enough sleep

Insufficient sleep can affect your daily activities. It also plays a crucial role in your overall health. It enhances your mental well-being and boosts your immune system.

There are several other key areas that also benefit from quality rest.

Cognitive and memory

Sleep has a significant impact on your cognitive processing. It optimizes brain function by enhancing problem-solving abilities and learning capabilities. 

It strengthens existing memories, making you recall information more successfully when awake.

Saving energy

While asleep, your body engages in various repair processes. These actions include tissue repair, muscle growth, and release of hormones. 

Another reason why sleep is necessary is the way it preserves energy. It does this by reducing your rate of metabolism during slumber. During an eight-hour sleep, it can save up to 35% of stamina per 24 hours.

Emotional health

Having adequate sleep improves your emotional well-being too. It elevates your mood. Research has shown that a lack of sleep can lead to recurring negative thoughts. 

These emotions can affect your daily performance and interactions with others.

Reduces effects of anxiety

Combined with a well-balanced diet, good rest helps ease stress and anxiety. Having a peaceful sleep environment can also help. Quality bedding can assist with creating a tranquil ambience. 

Immune system

If you’re still wondering why sleep is necessary, then consider your immune system. It releases cytokines, proteins that assist with sleep and infections. 

Insufficient rest reduces these infection-fighting antibodies. A lack of the antigens not only lowers the body’s defenses but also increases the risk of illness.

Regular metabolism

Good quality sleep helps regulate your metabolism. Insufficient rest disrupts certain hormone levels. Ghrelin and leptin is a hormone that controls your appetite.

An imbalance in these levels can lead to obesity and other conditions, such as diabetes.

Cardiovascular health

Sufficient nocturnal slumber contributes to a healthy heart. This benefit is another reason why we do need to sleep regularly. A lack of it can elevate your blood pressure.

It also increases the risk of cardiovascular disease. Poor rest generates more stress hormones, causing strain on the heart. 

What happens when we sleep?

By now you’ve discovered the importance of sufficient rest. What happens when we sleep? High-quality slumber has several stages.

Transitioning from one stage to another enables you to wake up rested. The amount of sleep you experience varies from one person to another.

The four stages of sleep include the following:

First stage

Stage one of sleep occurs when you initially doze off. It’s a light form of slumber and makes up 5% of your nocturnal rest. It lasts approximately1-7 minutes. 

Your body doesn’t completely relax during this period. Your brain and body movements are also slowing down. During this phase, someone can easily wake you up.

Second stage

In the second stage, your body relaxes more. Your heart rate and breathing also slows down. This phase makes up 45% of your sleep. 

As your eye movement stops, your brain activity reduces. This stage occurs a few times during your nocturnal slumber. It typically lasts 10-25 minutes.

Third stage

The third stage is crucial to your well-being. During this phase, you transition to a deeper sleep. Your body relaxes more. It allows for recovery, growth and boosts your immune system. 

It’s much harder to wake someone during the third stage of sleep. It makes up 25% of your total sleep time. 

Certain evidence indicates that, during this period sleep contributes to creativity. A good reason why we do need sleep.

This phase ensures you wake up feeling rested. If disrupted, you can awaken feeling exhausted. This stage of slumber becomes less important as you age.

Fourth stage

Stage 4, known as REM sleep or rapid eye movement. Its name indicates that the eyes move behind closed eyelids. It’s usually when dreams occur. This phase comprises 25% of your total sleep.

The REM stage has the shortest sleep time of only 10 minutes. 

Circadian rhythm: Internal clock

Did you know you spend one third of your time sleeping? It may be less if you struggle with sleep. A lack of slumber affects your concentration and reduces your response time.

Each individual has an ‘internal clock.’ It naturally prompts us when to sleep and when to wake up. Experts refer to this prompting as the circadian rhythm.

It is another reason why sleep is necessary. It regulates your body’s various processes. You can find the circadian rhythm in the hippocampus. This area of the brain houses the suprachiasmatic nucleus (SCN). 

The SCN responds to light. Exposure to light, via your eyes, suppresses the sleep hormone. As soon as darkness falls, this hormone level increases again, promoting slumber.

Your ‘internal clock’ generally functions based on earth’s day and night. Other external factors such as light, temperature, and exercise also affect your rhythm. This can lead to disrupted sleep.

Inconsistent slumber is common among those who work various shifts. Individuals traveling across different time zones may also experience interrupted rest. 

As you age, and your body changes, your circadian rhythm adjusts too. It can affect your sleep pattern. You could start feeling sleepy earlier and wake up ahead of your usual time. 

Senior adults experience shorter nocturnal slumber and an increase in daytime naps. They also tend to wake up more frequently during the night.

While all adults require the same amount of sleep, older adults tend to get less. 

Consequences of a lack of sleep

A lack of sleep extends beyond just feeling tired and moody. Your body may tolerate brief spells of disrupted rest. If it continues for a prolonged period, it can affect your mental and physical health.

Some individuals can tolerate sleep deprivation more easily than others. Yet it's important to ensure you get sufficient rest to avoid any health issues. The following are a few more factors why sleep is necessary:

• Mood disorders: Insufficient rest can lead to emotional instability and increased irritability. It becomes increasingly difficult for the brain to regulate your emotions.
  
  Handling anxiety and stress also becomes challenging. Those with existing mental issues may find them exacerbated. It can also create new ones. 

• Cognitive impairment: A loss in sleep can lead to a decline in your cognitive performance. It can impair your concentration.
  
  Besides a lack of attention, you can also become less vigilant. Your reaction time can slow down, leading to increased errors and accidents. 
  
  A lack of sleep affects your memory. It becomes harder to retain information or tasks requiring memory manipulation. 

• Decision-making and problem-solving: Sleep deprivation makes it more difficult to integrate your emotional and rational components. This hindrance can lead to poor judgment and difficulty with decision-making.
  
  It also decreases the functional connectivity between the prefrontal cortex and the amygdala. You may find it takes longer to make a decision or arrive at less ideal solutions. 

• Physical health risks: Why do we need sleep? Chronic sleep deprivation can lead to serious health risks. These conditions include cardiovascular disease, and hypertension.
  
  It affects your hormone levels, like the one controlling your appetite. This imbalance can cause overeating and weight gain.
  
  You also risk developing type 2 diabetes. If insufficient slumber continues indefinitely, it may compromise your immune function. Leading to infections and illnesses. 

• Long-term consequences: Inadequate sleep for extended periods increases the risk of developing Alzheimer’s. 
  
  There’s also a higher chance of early mortality because of the various chronic health conditions. If the lack of sleep persists, it could lead to structural changes in your brain. This transformation can lead to permanent cognitive decline. 
  
  There are many factors that can prevent you from having uninterrupted sleep. Consider how to improve your slumber. 

How to improve your sleep

Your busy schedule might not always ensure you get sufficient sleep. Yet, there are a few effective ways to remedy this. These points further support the reasons why sleep is necessary. 

• Sleep schedule: Having a consistent slumber schedule can help regulate your body’s internal clock. Regular sleep patterns ensure you fall asleep easier and wake up refreshed.

• Create a bedtime ritual: Engaging in a calming bedtime routine alerts your body and mind that it's time to sleep. This routine should consist of relaxing activities. Actions such as a warm bath, soothing music, or reading can help.

• Reduce screen time: Avoid exposure to the blue light of electronic devices before bedtime. It makes it harder to fall asleep. Illumination suppresses the production of melatonin.
  
  The production of this hormone evokes sleep. Limiting its release affects your sleep.

• Optimize your sleep environment: Creating an environment that’s cool, dark and quiet can create a sleep conducive setting. Ensure you have a good mattress that supports your sleep style and encourages slumber. 
  
  Good quality pillows and bedding provide comfort and promote sleep.

• Exercising regularly: Daily exercise and regular activities can enhance the quality of sleep. It will help you fall asleep faster. 
  
  Avoid exercising too close to bedtime as it may over stimulate you. A morning workout in the light of day can help keep your ‘internal clock’ regular. 

• Managing your diet: Having a balanced meal is always vital to good health. Avoid consuming large meals before bed. Abstaining from alcohol or caffeine at bedtime prevents interrupted sleep.

• Practice mindfulness and de-stress: Engaging in some form of relaxation can promote sleep. Practice mindfulness techniques, such as rhythmic breathing, in a quiet place.
  
  Gentle mindful stretching with deep inhalations can help with de-stressing and relaxation. 

Unlocking the power of sleep

Why do we need sleep? We can’t ignore the importance of sleep. Sufficient sleep is vital for your physical health and mental well-being. 

Quality sleep can enhance your memory and boost your immune system. On a whole it can improve your quality of life. 

Understanding the various stages of sleep and how your ‘internal clock’ works emphasizes the need for a consistent sleep routine.

Consider the various ways to improve your nocturnal rest. This includes creating an ideal sleep environment. Harness the benefits from a quality slumber. 

Sleepgram can assist with creating this sanctuary and provide comfort. 

Allow their premium bedding to help you enjoy a peaceful night’s sleep. Explore Sleepgram’s offerings and unlock the power of sleep.