Written by Justine Hall
You know the feeling: restlessly tossing and turning throughout the night unable to fall asleep and wondering how you ever slept before. You can also probably remember some incredible moments of waking up after a great night’s sleep and feeling rested and refreshed. Sleep is critically important to our overall well being and directly affects our day-to-day lives and interactions. Yet, 35% of adults in the U.S. don't get adequate sleep each night.
According to the CDC, adults (those 18 and above) should be regularly clocking at least seven hours per night. If you’re not getting seven hours of shut eye, you’ll notice a negative change in your overall mood and physical performance.
Think of sleep health as something you can focus on and prioritize in your daily routine. Getting a good night’s sleep is just as important as eating a healthy diet and exercising regularly and should be treated with the same level of attention. Below are five benefits you’ll receive from getting enough sleep each night.
Boost Your Mood
You’ve likely experienced first-hand that sleep directly affects your mood. One night of bad sleep can leave you feeling frustrated and irritable. A great night’s sleep can leave you feeling happier and more optimistic. Studies have shown that even partial sleep deprivation has a significant effect on mood.
In fact, if you notice feeling more anxious, stressed, or depressed, it could be related to a lack of sleep. Those who suffer from insomnia or sleep apnea report higher rates of depression. Prioritizing your sleep health and making sure you secure seven hours of sleep each night can significantly increase your overall mood and outlook.
Enhance Productivity & Memory Function
Getting enough sleep each night has a direct effect on your brian’s ability to recall critical information. While you’re sleeping, your brain is hard at work processing data from the day and forming memories.
Research shows that sleep plays a role in the way we learn and retain things in two distinct ways. First, if you’re sleep-deprived, you will likely find it harder to focus and pay attention at work or throughout your day which will impact your ability to learn and retain information. Second, sleep also plays a crucial role in the consolidation of memory which is essential for learning.
Prevent Weight Gain
Logging seven hours of sleep won’t have the same effect as hitting the gym everyday, but it does play an important role in maintaining body weight and helps ward off obesity and weight gain. An analysis in 2020 found that adults who slept fewer than seven hours per night had a 41% increased risk of developing obesity.
While the direct correlations are still being researched, we know that a lack of sleep cranks up your body’s production of ghrelin, a hormone that boosts appetite. It also leads to a decrease in the hormone leptin which signals feeling full. Cue the late night snacks and succumbing to office vending machines. Focusing on your sleep health will help to mitigate and even prevent these cravings.
Increase Exercise Performance
This is a benefit of sleep you might not be as familiar with: getting at least seven hours of sleep each night can enhance your athletic performance. Studies have shown the amount of sleep you get affects your fine motor skills, reaction time, muscular power, and endurance. In fact, a lack of sleep can increase your risk of injury and lower your motivation to exercise.
Strengthen Your Immune System
You want to use your hard-earned time off for a vacation and not spend it sick in bed. Maintaining proper sleep health can help to make your immune system stronger.
When your body gets the rest it needs, so does your immune system. In fact, a study found that participants who slept fewer than five hours a night were 4.5 times more likely to develop a cold than those who logged seven or more hours of sleep. Those who slept five to six hours each night were 4.24 times as likely to catch a cold. Ensuring you get a good night’s rest not only leaves you feeling better in the morning but leaves you with a strengthened immune system.
Getting enough sleep each night plays a critical role in both your physical and mental health. Check out a few ways you can improve your sleep health below.
Tips for Better Sleep Health
Consistency is key. Aim to head to your bedroom at the same time each night and try to wake up around the same time each morning.
Avoid eating large meals and anything with caffeine or alcohol in the hours before going to sleep.
Stick to a regular exercise schedule. Getting some physical activity during the day can make it easier to fall asleep at night.
Your bedroom should be for sleep and relaxation only. Remove TVs, computers, and any other electronic devices from the room.
Use Hapbee to Perfect Your Sleep Routine
If you’re still struggling to get a good night’s sleep, Hapbee can help replace substances that negatively impact your sleep quality. Hapbee’s smart, wellness tech safely replicates the unique magnetic signatures of popular ingredients such as melatonin or caffeine and plays that signature back, telling your body to activate the effects of those ingredients without having to ingest it.
Rather than having an afternoon cup of coffee, you can utilize Hapbee’s Boost Signal to re energize and refocus without having to worry about ingesting caffeine too late in the day. Hapbee’s Drowsy Signal can help you to fall asleep at night and the Deep Sleep Signal will give your body the restorative sleep it needs by reinforcing your natural circadian rhythm.
Along with a balanced diet and regular exercise, getting enough sleep is a critical component to living a well balanced and healthy life. The benefits of getting at least seven hours of sleep each night can drastically improve your mood and mental and physical performance. To improve your sleep health, try one of Hapbee’s Sleep Signals and see how it can change your sleep routine!