THE POWER OF SLEEP Why prioritising rest is essential for health and longevity
Published:Saturday | March 15, 2025 | 7:09 AM
Every year, on March 14, the world observes World Sleep Day, an initiative by the World Sleep Society to highlight the importance of good sleep hygiene and the impact of sleep disorders.
This year’s theme, ‘Make Sleep Health a Priority’, serves as a reminder that sleep is not a luxury but a necessity.
In today's fast-paced world, the importance of a good night’s sleep is often overlooked. While diet and exercise are frequently highlighted as critical components of health, sleep remains undervalued despite being just as vital.
Quality sleep is one of the fundamental pillars of well-being, yet many people pride themselves on functioning with minimal rest. However, consistently skimping on sleep is not an achievement but a risk to overall health.
THE SCIENCE OF SLEEP
Sleep is an essential biological function that allows the body and mind to recharge. During sleep, our bodies conserve energy, release growth hormones for tissue repair, and regulate essential physiological processes. A well-maintained sleep cycle supports cognitive function, behaviour, cardiovascular health, the immune system, and metabolism.
The circadian rhythm, our internal 24-hour biological clock, plays a crucial role in regulating sleep-wake cycles and other bodily functions. Disruptions to this natural rhythm can negatively impact health and well-being. Quality sleep keeps the circadian cycle balanced, ensuring that the body operates efficiently.
THE CONSEQUENCES OF SLEEP DEPRIVATION
Numerous studies highlight the dangers of inadequate sleep. A 2020 study published in JAMA found that overworked physicians with high levels of sleep impairment were nearly twice as likely to make medical errors. Similarly, research on medical students showed that those with poor sleep had significantly lower GPAs than their well-rested counterparts.
Lack of sleep also affects emotional well-being, leading to increased irritability and exacerbating conditions such as depression and anxiety. Additionally, sleep deprivation disrupts hunger hormones, increasing levels of ghrelin (which stimulates appetite) and decreasing leptin (which signals fullness). This imbalance leads to overeating, particularly of high-sugar and high-fat foods, contributing to obesity and metabolic disorders. A 2020 study in Obesity Research and Clinical Practice found that adults sleeping fewer than seven hours per night had a 41 per cent higher risk of developing obesity.
Sleep is also crucial for cardiovascular health. Research indicates that individuals who consistently get fewer than seven hours of sleep per night have a 13 per cent increased risk of heart disease-related mortality.
Poor sleep quality is linked to hypertension, particularly in those with obstructive sleep apnea, a condition that disrupts normal breathing patterns during sleep. Moreover, inadequate sleep weakens the immune system, making individuals more susceptible to infections and chronic illnesses.
THE BENEFITS OF QUALITY SLEEP
Getting sufficient, high-quality sleep provides numerous advantages, including:
• Enhanced cognitive function – Proper rest improves memory, concentration, and problem-solving abilities, while lack of sleep impairs cognitive performance and decision-making.
• Improved emotional and mental well-being – Adequate sleep helps regulate emotions, reduces stress, and lowers the risk of anxiety and depression.
• Stronger immune system – During sleep, the body produces cytokines, proteins that help fight infections and inflammation.
• Better heart health and metabolic function – Sufficient sleep supports healthy blood pressure, glucose metabolism, and weight management.
• Physical recovery and longevity – Sleep aids in muscle repair, energy restoration, and overall physical endurance. Studies suggest that those who prioritise sleep tend to live longer and enjoy better health.
COMMON SLEEP DISORDERS
Millions of people suffer from sleep disorders that negatively impact their quality of life. Some of the most prevalent conditions include:
• Insomnia – Difficulty falling or staying asleep, leading to fatigue and impaired daily function.
• Sleep apnea – Interrupted breathing during sleep, reducing oxygen levels and disrupting sleep cycles.
• Restless Legs Syndrome (RLS) – An uncontrollable urge to move the legs, particularly at night.
• Narcolepsy – A neurological disorder causing excessive daytime sleepiness and sudden sleep attacks.
Untreated sleep disorders can lead to severe health complications, making it essential to seek medical intervention when necessary.
TIPS FOR BETTER SLEEP HYGIENE
Practicing good sleep hygiene can significantly improve sleep quality. Consider the following strategies:
• Maintain a consistent sleep schedule – Going to bed and waking up at the same time daily helps regulate the body’s internal clock.
• Create a relaxing bedtime routine – Activities like reading, meditating, or taking a warm bath signal to the body that it’s time to sleep.
• Optimise your sleep environment – A comfortable mattress, blackout curtains, and a cool, quiet room contribute to better rest.
• Avoid stimulants before bed – Limit caffeine, nicotine, and alcohol intake, as they can disrupt sleep patterns.
• Engage in regular physical activity – Exercise promotes deeper sleep, but intense workouts should be avoided close to bedtime.
• Manage stress and anxiety – Practices such as mindfulness, deep breathing, and cognitive behavioral therapy can improve relaxation and sleep quality.
CONCLUSION
Sleep is fundamental to overall well-being. It enhances cognitive function, emotional stability, physical health, and longevity. Prioritising good sleep hygiene and addressing sleep disorders can lead to a healthier, more fulfilling life. This World Sleep Day, commit to better sleep and experience the transformative benefits of a well-rested life.