Sleep: Just a Rest or Something More?

 

Blog 3: Sleep: Just a Rest or Something More?

Sleep, who doesn’t want it but how many of us get sound sleep every day?

Introduction: Sleep — the Unsung Hero of Health

When we speak of health, the first thing that strikes our mind is nutrition and exercise. But one of the most crucial aspects that never come to limelight is SLEEP. It is a way to reboot the body back to its original form. It is a way to let body and mind rest, get rid of the exhaustion and prepare for next day. Despite such crucial role, it is most neglected because of work, social obligations or other responsibilities.

The Science of Sleep and Wellbeing

Photo/Picture: Sleep

(Source: Saxena, 2022)

Sleep is not just a rest time for the body. It is the time when the body restores energy, repairs tissues and processes emotions. During sleep, toxins are cleared out by the brain. It also strengthens neural connections and consolidates memories (Komaroff, 2021). Beyond this, it is the time when the body’s immune system gets a boost, a must to fight off infections and illnesses.

Without adequate sleep, the ability of the body to function efficiently diminishes. Think back to a day after a you had a bad sleep at night—high chances are that you felt lethargic and your productivity took a hit. We’ve all been there. Studies show that constant lack of sleep can lead to reduced cognitive function, emotional instability, as well as weakened immunity (Riemann et al., 2025). It’s also been linked to long-term chronic conditions like heart disease, diabetes, and even obesity (Cappuccio& Miller, 2017). Of course, we can’t forget our mood. Sleepless nights make even adults cranky. So, the impact of sleep deprivation is such more than what we can think.

Sleep and Mental Health: Exploring the connection

There’s a strong connection between sleep and mental health. Researchers have found that inadequate sleep surges the risk of developing mood disorders such as depression and anxiety (Medic, Wille&Hemels, 2017). An interesting scientific finding also states that when we don’t sleep enough, the brain’s ability decreases and it does not affect just cognitive functions but also impairs it ability to regulate emotions (Vandekerckhove & Wang, 2017). Thus, it becomes harder for the individual to cope with stress. People who get less sleep are more prone to feeling negative and often struggle with emotions like irritation, frustration, and sadness (Vandekerckhove& Wang, 2017). So, sleepless nights can cause adverse effect.

Photo/Picture: Effect of sleepless nights

(Source: Gupta (2020)

On the contrary, getting adequate restful sleep can uplift the mood, improve emotional regulation, and foster resilience despite life’s challenges. Let’s now understand how can you get a great good night sleep.

A Sleep-Enhancing Practice: Sleep Hygiene

Scholars have developed a set of practices called sleep hygiene to help people have better quality sleep (WebMD, 2023.Following sleep hygiene will help to ensure that you get the most restorative sleep, even when you're struggling with insomnia. This is effective for all people irrespective of the sleep quality they have.

Photo/Picture:  Sleep hygiene practices

(Source: WebMD, 2023)

Here are some sleep hygiene tips that you can follow to get a peaceful sleep for better tomorrow.

1.    Limit intake of caffeine and alcohol, specifically in the evening or 2 hours before the sleep.

2.    Stick to a regular sleep schedule. This means that your bed and wake time should be same every day.

3.    Before sleeping, create a relaxing bedtime environment and routine. Stay away from the mobile, lit dim lights and take a warm bath. If you like to read, go for it, it is the perfect time.

4.    Before bed, avoid using electronic devices like smartphones and laptops, as the blue light released from screens can interfere with your sleep cycle.

Conclusion: Sleep for a Better Life

Sleep is the keystone for both physical and mental health. By understanding the significance of good quality sleep and prioritizing good sleep hygiene, we can improve our health. It will also ameliorate our ability to function efficiently, handle stress, and thrive in our day to day lives. Don’t view sleep as a luxury but it is a basic health necessity.

 

References

Cappuccio, F. P., & Miller, M. A. (2017). Sleep and cardio-metabolic disease. Current cardiology reports, 19, 1-9. https://doi.org/10.1007/s11886-017-0916-0

Gupta, S. (2020). Your lack of sleep plays a huge role in just how angry you feel today. Retrieved from https://www.healthshots.com/mind/mental-health/your-lack-of-sleep-plays-a-huge-role-in-just-how-angry-you-feel-today/

Komaroff, A. L. (2021). Does sleep flush wastes from the brain? Jama, 325(21), 2153-2155. https://jamanetwork.com/

Medic, G., Wille, M., &Hamel's, M. E. (2017). Short-and long-term health consequences of sleep disruption. Nature and science of sleep, 151-161. https://doi.org/10.2147/NSS.S134864

Riemann, D., Dressle, R. J., Benz, F., Spiegelhalder, K., Johann, A. F., Nissen, C., ... &Feige, B. (2025). Chronic insomnia, REM sleep instability and emotional deregulation: A pathway to anxiety and depression?. Journal of sleep research, 34(2), 1-14. https://doi.org/10.1111/jsr.14252

Saxena, Dr. A. (2022). Sleep For Good Health & Wellbeing. https://wellnesswise.in/sleep-for-good-health-wellbeing/

Vandekerckhove, M., & Wang, Y. L. (2017). Emotion, emotion regulation and sleep: An intimate relationship. AIMS neuroscience, 5(1), 1-17. https://doi.org/10.3934/Neuroscience.2018.1.1  

WebMD (2023). What Is Sleep Hygiene? https://www.webmd.com/sleep-disorders/what-is-sleep-hygiene