Why Sleep Should Be a Top Health Priority
Why Sleep Should Be a Top Health Priority
Quality of sleep is just as essential to your overall health as nutrition, hydration, and physical activity. Yet many people underestimate how critical sleep is for physical, mental, and emotional well-being.
In the U.S., one in three adults get less than seven hours of sleep each day, a pattern that can affect everything from mood to immune function. Scientists and medical professionals use the term “sleep capital” to describe how the brain and body depend on consistent, high-quality rest. When sleep capital runs low, productivity, creativity, and resilience can suffer.
“Sleep is one of the key building blocks of life,” says Kathleen Digre, MD, a headache and neuro-ophthalmology neurologist at University of Utah Health. “You must sleep to maintain homeostasis—your body’s stable temperature, blood pressure, and energy—and support both mental and physical health.”
The Impact of Sleep Deprivation
Digre emphasizes the importance of sleep with her patients, especially those who experience migraine headaches. Sleep deprivation can intensify nearly any health condition.
“If you are sleep-deprived all the time, your pain threshold is lower,” Digre says. “I always tell my patients that if their sleep isn’t under control, their migraines won’t be either. Sleep is the time when restorative cleansing of the brain takes place.”
Common causes of sleep deprivation include:
- Busy schedules
- Societal and lifestyle pressures
- Screen time
Most adults need at least seven hours of sleep each night to function optimally.
As the director of the Center of Excellence in Women's Health at U of U Health, Digre also knows sleep needs are different for men and women.
“Women, in general, need a little bit longer sleep than men,” she explains. “Women's hormonal factors play a role like in young women’s menstrual cycles. Sometimes sleep needs will be different during the menstrual cycle. The really big change comes in menopause for women, when their sleep efficiency really declines. This is a very well-described problem as women get older.”
Why Your Brain Needs Nightly “Housekeeping”
Despite what it may feel like, your brain is highly active while you sleep. Recent research shows that sleep plays a major role in clearing toxins that build up in the brain during the day.
A recently discovered process—the glymphatic system, which functions like the body's lymphatic system by flushing out metabolic byproducts—is responsible for this.
“Your brain needs to do that every 24 hours,” Digre says. “If you don't, there’s a higher chance of developing other problems like degenerative brain and heart conditions. Sleep is required of all animals.”
How to Improve Sleep
Good sleep starts with consistent habits. Digre recommends the following:
- Maintain a regular sleep schedule. Go to bed and wake up at the same time each day—even on weekends.
Create a sleep-friendly bedroom. Keep the room dark and quiet. Turn off all electronics and lights.
“You should not be doing anything else in bed but sleeping,” Digre says. “No TV, iPad, or cell phones an hour before bed. Your brain needs time to recognize it’s time to sleep.”
- Limit alcohol and caffeine. Alcohol—in any amount—can impact sleep. Avoid caffeine several hours before bedtime.
- Use sleep-tracking devices (only if helpful). While these devices aren’t perfect, Digre says they can give a general idea of sleep patterns. But, she warns, “For some people, this is helpful, but for others it becomes an obsession.”
Consider cognitive behavioral therapy. While prescription medications are helpful for people with diagnosed conditions like migraine, cognitive behavioral therapy can help those with insomnia. Therapists can help people turn things off.
“Bedtime is often when the ‘worry gene’ and ‘busy gene’ kicks in,” Digre says. “Learning to turn off the brain is essential for sleep.”
The ability to be socially, mentally, and economically productive in a competitive world depends on a better understanding of why people are not getting the sleep they need today and throughout their lifespans.
“We need to let people know how important sleep is to their lives,” Digre says. “I don't think people realize that, if you’re not sleeping, your brain is not happy.”
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