Why is Sleep So Important?
As a primary care doctor, I cannot stress enough how vital sleep is to your overall health and well-being. Prioritizing sleep can be difficult with the demands of modern life. Unfortunately maintaining a balanced diet and daily exercise are not enough to overcome the health consequences of insufficient sleep.
Sleep serves as a time for your body and mind to recover and recharge. During sleep, your brain remains active, processing information, solidifying memories, and even clearing out harmful toxins linked to cognitive decline, such as those associated with Alzheimer’s disease. Research by Dr. Maiken Nedergaard at the University of Rochester has shown that the brain’s drainage system, which removes toxins, works most effectively during sleep. This process is crucial for maintaining long-term cognitive health.
Beyond brain health, sleep is vital for the repair and maintenance of other bodily systems. As Dr. Kenneth Wright, Jr. from the University of Colorado explains, sleep facilitates the repair of blood vessels and supports the immune system. Without adequate sleep, these processes are disrupted, increasing the risk of chronic conditions like heart disease, stroke, and diabetes.
The relationship between sleep and body weight is particularly noteworthy. Unfortunately, poor sleep disrupts the balance of hormones that regulate hunger, such as ghrelin (your hunger hormone) and leptin (your satiety hormone), making you feel hungrier and less satisfied after eating. This imbalance can lead to overeating and, over time, weight gain. Furthermore, sleep deprivation elevates cortisol levels—the stress hormone—which not only increases appetite but also promotes fat storage, particularly in the abdominal area.
One of the most concerning sleep disorders is obstructive sleep apnea (OSA). OSA, characterized by repeated interruptions in breathing during sleep with collapsing of the airway due to muscle relaxation during sleep. Due to these frequent interruptions, people spend less time in REM (rapid eye movement) sleep leading to emotional dysregulation with irritability, anxiety and depressed mood. It is more common in individuals who are overweight or obese, but can occur in anyone. Sleep apnea is frequently observed during menopause, highlighting the need to monitor sleep health during this transition. While symptoms can vary in severity, they often include snoring, gasping or choking during sleep, general feeling of fatigue, morning headaches or difficulty concentrating. The condition leads to poor sleep quality, which in turn contributes to daytime fatigue and weight gain, creating a vicious cycle. Treating OSA can significantly improve sleep quality and cognition.
For adults, the National Sleep Foundation recommends 7-9 hours of sleep per night. While sleep needs vary slightly from person to person, it’s crucial to establish a consistent sleep routine. This includes going to bed and waking up at the same time each day, creating a calming bedtime ritual, and minimizing screen exposure before sleep. These practices help regulate melatonin production and your circadian rhythm, your body’s internal clock, which plays a key role in metabolism.
Sleep is not a luxury—it’s a biological necessity. By prioritizing sleep, you can improve your mood, enhance cognitive function, and feel good. If you struggle with sleep issues, whether it’s difficulty falling asleep, staying asleep, or concerns about conditions like sleep apnea, I encourage you to discuss them with your primary care doctor. At Stone Medical, our primary care memberships focus on improving your sleep and overall well-being. To learn more, tune in to our podcast on Spotify, LEAN IN: Change Your Size, Change Your Life, where we discuss sleep and offer valuable insights on living your healthiest life.