Did you know that sleep is just as vital to good health as diet and exercise? It’s tempting to sacrifice sleep to steal a few more hours for entertainment, work or other things you need to get done. But sacrificing sleep could sacrifice your health.

During sleep, the brain consolidates memories, processes emotions and removes toxins that accumulate throughout the day. The body repairs tissues, strengthens the immune system and regulates hormones that control appetite, stress and metabolism.

Effects of Poor Sleep on Health

“I regularly see firsthand how poor sleep can impact both physical and mental health,” said Clifford Johnson, M.D., director of Aultman Sleep Lab. “Whether due to insomnia, sleep apnea or poor sleep habits, lack of sleep can have serious health consequences.”

These include:

• Cognitive decline, including impaired decision making or increased risk of dementia.

• Weakened immune system, making the body more susceptible to infections and slowing recovery from illness.

• Weight gain and metabolic issues caused by hunger hormones, leading to increased appetite and a higher risk of obesity and diabetes.

• Heart disease, high blood pressure and increased inflammation.

• Mood disorders like anxiety, depression and increased stress levels.

Studies show that consistently sleeping less than six hours per night is associated with a shorter lifespan.

Ways to Improve Your Sleep

If you struggle with sleep, try these strategies:

• Maintain a consistent sleep schedule by going to bed and waking up at the same time every day.

• Keep your bedroom dark, cool (60-67 degrees F) and quiet.

• Create a relaxing bedtime routine by listening to calming music or taking a warm bath. Avoid stimulating activities like watching TV, scrolling on your phone or working late at night.

• Manage stress and anxiety by practicing deep breathing or meditation. Write down your worries in a journal before going to bed.

• Avoid alcohol before bedtime as it disrupts sleep cycles and leads to poor-quality sleep.

• Limit stimulants like caffeine and nicotine before bed.

• Exercise regularly but try to finish intense workouts at least three hours before bedtime.

• Steer clear of heavy meals within two hours of bedtime.

• Seek medical help if you are experiencing persistent snoring, daytime sleepiness or insomnia.

By making quality sleep a priority, you can enjoy better rest and a healthier, more fulfilling life. If you or a loved one struggles with sleep problems, don’t hesitate to seek guidance from your doctor or a sleep specialist.

Sources:
Aultman Health System
National Institute on Aging
The Sleep Foundation
The StayWell Company, LLC