So now you have the tips to helping get you ready for sleep, here are my top 10 reasons why sleep is important for your health and wellbeing:

REDUCES STRESS

If your body does not get enough sleep, it can react by producing more of the stress hormones, which are a natural result of today’s faster-paced lifestyles. Deep and regular sleep can help prevent this, making you less stressed when you wake. Research has found a bidirectional relationship between sleep and stress hormones, where sleep deprivation can lead to the activation of the hypothalamic-pituitary-adrenal (HPA) axis, which regulates stress.

IMPROVE YOUR MEMORY

Ever noticed that when you are really tired it is harder to remember things? This is your brain telling you that it is not getting enough sleep. When you sleep well, your body may be resting but your brain is busy organizing and storing memories. Getting more quality sleep will help you remember and process things better. Numerous studies have shown that sleep plays a crucial role in memory consolidation, the process by which short-term memories are converted into long-term ones.

LOWER YOUR BLOOD PRESSURE

Higher blood pressure increases your chances of heart attacks and stroke. Getting plenty of restful sleep encourages a constant state of relaxation that can help reduce blood pressure and generally keep it under control. A systematic review of studies found a significant association between a decrease in total hours of sleep and the emergence of hypertension.

HELPS YOUR BODY FIGHT BACK

While sleeping, your body is producing extra protein molecules that can strengthen your ability to fight infection. So, if you are feeling a bit run down and you do not want it to turn into a full-blown cold or illness, go to bed early and get lots of rest. Research has demonstrated that sleep is essential for the proper functioning of the immune system and that sleep deprivation can lower the body’s ability to fight off illness.

MAINTAINS YOUR WEIGHT

Unfortunately, sleep will not directly make you lose weight, but it can help you keep it under control by regulating the hormones that affect your appetite and reducing your cravings for high-calorie foods. A lack of sleep has been shown to affect the body’s regulation of key appetite hormones, ghrelin (which promotes hunger) and leptin (which signals fullness).

PUTS YOU IN A BETTER MOOD

Lack of sleep can make us more agitated, so we are more likely to snap at the boss or be grumpy with a loved one, neither of which is a good thing. The better you sleep, the better your ability to stay calm, controlled, and reasonable. Studies have found that insufficient sleep can impair emotional regulation, making individuals more reactive to negative stimuli and less able to manage their emotions effectively.

COULD REDUCE YOUR RISK OF DIABETES

Some research studies have shown that not getting enough sleep may lead to type 2 diabetes by affecting how your body processes glucose. It is not conclusive by any means, but it is yet another indication of how important the benefits of sleep can be. A systematic review and meta-analysis confirmed that both insufficient and excessive sleep durations are linked to a higher likelihood of developing type 2 diabetes.

KEEPS THE HEART HEALTHY

A regular sleep pattern can help to lower the levels of stress and inflammation in your cardiovascular system, which in turn can reduce your chances of a stroke or heart condition. During non-rapid eye movement (NREM) sleep, heart rate and blood pressure decrease, which is a crucial process for maintaining cardiovascular health.

ACTS AS A PAINKILLER

If you are suffering pain from a recent injury, like a sprained ankle, getting plenty of sleep can reduce the level of pain. Many studies have shown a link between sleep loss and a lower pain threshold. Basically, the more sleep you get, the less pain you might be in. Research has shown that sleep deprivation can increase pain reactivity and decrease activity in brain regions that modulate pain.

MAKES US SMARTER

Along with a great night’s sleep, grabbing a quick nap in the daytime can contribute to making your brain more effective and productive. You will not necessarily be answering all the questions on University Challenge, but you may well feel sharper, more attentive, and focused throughout the day. Studies have demonstrated that napping can improve cognitive function, including memory and alertness.

Personally, I am not a night owl. I love my bed and I am rarely seen awake past 10:30 pm and prefer to get up in the morning than lie in bed. As the Dalai Lama once said, “sleep is the best meditation,” and I believe this to be true—there is so much that a good night’s sleep can help with. I hope you can start putting some of these into practice to balance your own well-being.

For more support with your physical wellness and how to gain a balance in all aspects of your lifestyle, head to my Wellness Training to learn how to create better habits, improve your wellness and live a happier, healthier life.