Table of ContentsView AllTable of ContentsRestorationStress ReductionMemoryBody WeightIllness PreventionMental HealthHow to Improve Your Sleep
Table of ContentsView All
View All
Table of Contents
Restoration
Stress Reduction
Memory
Body Weight
Illness Prevention
Mental Health
How to Improve Your Sleep
Sleep is important due to the impact it has on your overall health. Appropriate sleep is needed for mental focus and memory, managing stress, maintaining proper body weight, boosting the immune system, and a host of other wellness needs. Some studies suggest sleep can help to prevent illness, such asdiabetesorobesity.
Adults aged 18 to 60 years should get at least seven hours of sleep each night in order to achieve thebenefitsof sleep. If not, you run the risk of becomingsleep-deprived.
This article explains the role of sleep in overall health and offers tips on how to improve your sleep. Research on sleep and sleep cycles has elevated awareness aboutsleep hygiene(healthy sleep habits) and the quality of sleep.
Sleep Is Restorative
When you sleep, you allow your body to repair and rebuild. During this time, the body is able to clear debris from the lymphatic system, whichboosts the immune system.
While you sleep, there are many important processes that happen, including:
Sleep Reduces Stress
Sleep is a powerful stress reliever. It improves concentration, regulates mood, and sharpens judgment and decision-making. A lack of sleep not only reduces mental clarity but the ability to cope with stressful situations.
This is due, in part, to changes incortisollevels.Typically, your cortisol levels fall in the evening hours, as one element of the body’s natural preparation for sleep. When sleep is lost, cortisol levels remain high and interfere with the release of melatonin, a hormone that is essential for the regulation of sleep-wake cycles.
Some studies suggest these changes could even be used to evaluate depression in people with bipolar disorder. Other studies demonstrate a link between sleep, chronic stress, and depression with an eye on heart rate changes.
Mood Disorders
Sleep Improves Your Memory
The link between sleep and memory processing is well established. Sleep serves as an opportunity for the mind to process all the stimuli taken in while awake. It triggers changes in the brain that strengthen neural connections helping us to form memories.
Sleep quality is important when learning new information and using memory. Numerous research studies find that electrophysiological, neurochemical, and genetic mechanisms that take place during the slow-wave sleep stage of sleep are key.
The 4 Stages of Sleep
Sleep Helps You Maintain a Healthy Body Weight
When you are sleep deprived, your body alters the hormones that regulate hunger and appetite.These hormones include:
Both of these hormones are thrown off when you are short on sleep—leptin goes down and ghrelin goes up.Obstructive sleep apnea, a serious sleep disorder, is linked with obesity as well.
Sleep and Appetite
How Sleep Apnea Affects Weight
Sleep May Prevent Illnesses
Sleep deprivation can have very detrimental health impacts and has been linked to chronic diseases such as diabetes and heart disease. Here are some of the health conditions in which it may play a role.
Respiratory Illness and Infection
Lack of sleep makes you more vulnerable to respiratory illness and infection. A study of more than 600,000 people found thatinsomniawas a contributing cause when catching acold or the flu, as well as a factor in how severe the infection became.
Heart Disease
Obstructive sleep apnea, a common sleep disturbance, is linked with a number of cardiovascular (heart and blood vessel) diseases. For example, 40% to 60% of people experiencing symptomaticheart failurealso are diagnosed with sleep-disordered breathing.
Other heart conditions linked with sleep apnea include:
Cancer
There’s no direct evidence to suggest that sleep quantity or quality affects the risk of cancer, although studies have looked at the role of sleep in developingbreast cancer,lung cancer, and more.
For example, research on lung cancer suggests a relationship between lack of sleep and adenocarcinoma risk, but more research on sleep traits (how long you sleep, whether you take naps) is needed.
Studies also are exploring the role of sleep in those already diagnosed with cancer, especially because difficulty sleeping affects up to 95% of people receiving cancer treatment and care.Sleep deprivation may affect the body’s ability to fight cancer and lead to a poor prognosis, which was the conclusion of researchers focused onliver cancer.
Diabetes
A number of studies have shown that sleep deprivation leads to reduced glucose tolerance and impaired insulin sensitivity in humans. Additional studies suggest the risk of type 2 diabetes rises due to inadequate sleep, with seven or eight hours considered the optimal amount.
Researchers also think the timing of sleep may have impacts, too. Disruptions in circadian rhythm, with many people working at night or otherwise “living against the clock” of natural sleep cycles, also have impacts. Sleep disruption appears to affect metabolism and related diseases.
How to Balance Circadian Rhythms
Neurodegenerative Disease
Sleep plays a key role in how your body produces cerebrospinal fluid (CSF), what it’s composed of, and how the CSF is distributed in your brain and spinal cord. A number of studies have looked at how components in CSF, like amyloid-beta levels, might be linked toAlzheimer’s diseaseand other neurodegenerative disorders.
The research results are mixed, but there is evidence to suggest that sleep patterns affect levels of amyloid-beta, orexin, tau proteins, interleukin 8 (IL-8), and other components.This may influence the development of Lewy body dementia, Parkinson’s, or Alzheimer’s disease, or it may contribute to sleep disruptions that are common in people living with these disorders.
Researchers also are investigating the role of CSF, sleep, and the early development ofautism.
Sleep Is Important for Your Mental Health
Evidence suggests lack of sleep contributes to the formation of new mental health problems and to the maintenance of existing ones, but the magnitude of its effect is difficult to estimate and may be different across mental health conditions.
Sleep problems are very common in those with mental illness. In fact, disrupted sleep is commonly seen as both a symptom and consequence of mental health disorders, although sleep deprivation is rarely treated as the cause of mental health conditions.
The most common sleep problem associated with poor mental health is insomnia, with symptoms of:
You may experience insomnia for a number of reasons, but the most common culprits are:
Small changes to your nighttime routine can result in a huge health benefit:
How to Improve Your Sleep Habits
Summary
Sleep is vital to maintaining health, and most adults need seven or more hours each day. There is increasing evidence that adequate, high-quality sleep can help prevent illnesses like respiratory infection as well as limit the risk of diabetes, heart disease, and other serious conditions.
There are lifestyle steps you can take to improve sleep. Talk to your healthcare provider if you have concerns or questions about how sleep patterns are affecting your health.
17 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Antza C, Kostopoulos G, Mostafa S, Nirantharakumar K, Tahrani A.The links between sleep duration, obesity and type 2 diabetes mellitus.J Endocrinol. 2021 Dec 13;252(2):125-141. doi:10.1530/JOE-21-0155.Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D,et al.Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.Sleep. 2015 Jun 1;38(6):843-4. doi:10.5665/sleep.4716.Chong PLH, Garic D, Shen MD, Lundgaard I, Schwichtenberg AJ.Sleep, cerebrospinal fluid, and the glymphatic system: A systematic review.Sleep Med Rev. 2022 Feb;61:101572. doi:10.1016/j.smrv.2021.101572.Walker WH 2nd, Walton JC, DeVries AC, Nelson RJ.Circadian rhythm disruption and mental health.Transl Psychiatry. 2020 Jan 23;10(1):28. doi:10.1038/s41398-020-0694-0.da Estrela C, McGrath J, Booij L, Gouin JP.Heart Rate Variability, Sleep Quality, and Depression in the Context of Chronic Stress.Ann Behav Med. 2021 Mar 16;55(2):155-164. doi:10.1093/abm/kaaa039.Tucker MA, Humiston GB, Summer T, Wamsley E.Comparing the effects of sleep and rest on memory consolidation.Nature and Science of Sleep. 2020 Feb 3;12:79-91. doi:10.2147/NSS.S223917Rasch B, Born J.About sleep’s role in memory.Physiological Reviews. 2013;93(2):681-766. doi: 10.1152/physrev.00032.2012Chaput JP, McHill AW, Cox RC, Broussard JL, Dutil C, da Costa BGG, Sampasa-Kanyinga H, Wright KP Jr.The role of insufficient sleep and circadian misalignment in obesity.Nat Rev Endocrinol. 2023 Feb;19(2):82-97. doi:10.1038/s41574-022-00747-7.Yeghiazarians Y, Jneid H, Tietjens JR, Redline S, Brown DL, El-Sherif N,et al.Obstructive Sleep Apnea and Cardiovascular Disease: A Scientific Statement From the American Heart Association.Circulation. 2021 Jul 20;144(3):e56-e67. doi:10.1161/CIR.0000000000000988.Hanlon EC, Tasali E, Leproult R, Stuhr KL, Doncheck E, de Wit H, Hillard CJ, Van Cauter E.Sleep restriction enhances the daily rhythm of circulating levels of endocannabinoid 2-arachidonoylglycerol. 2016 Mar 1;39(3):653-64. doi:10.5665/sleep.5546Jones SE, Maisha FI, Strausz SJ, Lammi V, Cade BE, Tervi A,et al.The public health impact of poor sleep on severe COVID-19, influenza and upper respiratory infections.EBioMedicine. 2023 Jul;93:104630. doi:10.1016/j.ebiom.2023.104630Wang J, Tang H, Duan Y, Yang S, An J.Association between Sleep Traits and Lung Cancer: A Mendelian Randomization Study.J Immunol Res. 2021 Jun 21;2021:1893882. doi:10.1155/2021/1893882.Büttner-Teleagă A, Kim YT, Osel T, Richter K.Sleep Disorders in Cancer-A Systematic Review.Int J Environ Res Public Health. 2021 Nov 7;18(21):11696. doi:10.3390/ijerph182111696.Huang J, Song P, Hang K, Chen Z, Zhu Z, Zhang Y,et al.Sleep Deprivation Disturbs Immune Surveillance and Promotes the Progression of Hepatocellular Carcinoma.Front Immunol. 2021 Sep 3;12:727959. doi:10.3389/fimmu.2021.727959.Parameswaran G, Ray DW.Sleep, circadian rhythms, and type 2 diabetes mellitus.Clin Endocrinol (Oxf). 2022 Jan;96(1):12-20. doi:10.1111/cen.14607.Chasens ER, Imes CC, Kariuki JK, Luyster FS, Morris JL, DiNardo MM,et al.Sleep and Metabolic Syndrome.Nurs Clin North Am. 2021 Jun;56(2):203-217. doi:10.1016/j.cnur.2020.10.012.Scott AJ, Webb TL, Rowse G.Does improving sleep lead to better mental health? A protocol for a meta-analytic review of randomised controlled trials. BMJ Open. 2017;7(9):e016873. Published 2017 Sep 18. doi:10.1136/bmjopen-2017-016873
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Antza C, Kostopoulos G, Mostafa S, Nirantharakumar K, Tahrani A.The links between sleep duration, obesity and type 2 diabetes mellitus.J Endocrinol. 2021 Dec 13;252(2):125-141. doi:10.1530/JOE-21-0155.Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D,et al.Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.Sleep. 2015 Jun 1;38(6):843-4. doi:10.5665/sleep.4716.Chong PLH, Garic D, Shen MD, Lundgaard I, Schwichtenberg AJ.Sleep, cerebrospinal fluid, and the glymphatic system: A systematic review.Sleep Med Rev. 2022 Feb;61:101572. doi:10.1016/j.smrv.2021.101572.Walker WH 2nd, Walton JC, DeVries AC, Nelson RJ.Circadian rhythm disruption and mental health.Transl Psychiatry. 2020 Jan 23;10(1):28. doi:10.1038/s41398-020-0694-0.da Estrela C, McGrath J, Booij L, Gouin JP.Heart Rate Variability, Sleep Quality, and Depression in the Context of Chronic Stress.Ann Behav Med. 2021 Mar 16;55(2):155-164. doi:10.1093/abm/kaaa039.Tucker MA, Humiston GB, Summer T, Wamsley E.Comparing the effects of sleep and rest on memory consolidation.Nature and Science of Sleep. 2020 Feb 3;12:79-91. doi:10.2147/NSS.S223917Rasch B, Born J.About sleep’s role in memory.Physiological Reviews. 2013;93(2):681-766. doi: 10.1152/physrev.00032.2012Chaput JP, McHill AW, Cox RC, Broussard JL, Dutil C, da Costa BGG, Sampasa-Kanyinga H, Wright KP Jr.The role of insufficient sleep and circadian misalignment in obesity.Nat Rev Endocrinol. 2023 Feb;19(2):82-97. doi:10.1038/s41574-022-00747-7.Yeghiazarians Y, Jneid H, Tietjens JR, Redline S, Brown DL, El-Sherif N,et al.Obstructive Sleep Apnea and Cardiovascular Disease: A Scientific Statement From the American Heart Association.Circulation. 2021 Jul 20;144(3):e56-e67. doi:10.1161/CIR.0000000000000988.Hanlon EC, Tasali E, Leproult R, Stuhr KL, Doncheck E, de Wit H, Hillard CJ, Van Cauter E.Sleep restriction enhances the daily rhythm of circulating levels of endocannabinoid 2-arachidonoylglycerol. 2016 Mar 1;39(3):653-64. doi:10.5665/sleep.5546Jones SE, Maisha FI, Strausz SJ, Lammi V, Cade BE, Tervi A,et al.The public health impact of poor sleep on severe COVID-19, influenza and upper respiratory infections.EBioMedicine. 2023 Jul;93:104630. doi:10.1016/j.ebiom.2023.104630Wang J, Tang H, Duan Y, Yang S, An J.Association between Sleep Traits and Lung Cancer: A Mendelian Randomization Study.J Immunol Res. 2021 Jun 21;2021:1893882. doi:10.1155/2021/1893882.Büttner-Teleagă A, Kim YT, Osel T, Richter K.Sleep Disorders in Cancer-A Systematic Review.Int J Environ Res Public Health. 2021 Nov 7;18(21):11696. doi:10.3390/ijerph182111696.Huang J, Song P, Hang K, Chen Z, Zhu Z, Zhang Y,et al.Sleep Deprivation Disturbs Immune Surveillance and Promotes the Progression of Hepatocellular Carcinoma.Front Immunol. 2021 Sep 3;12:727959. doi:10.3389/fimmu.2021.727959.Parameswaran G, Ray DW.Sleep, circadian rhythms, and type 2 diabetes mellitus.Clin Endocrinol (Oxf). 2022 Jan;96(1):12-20. doi:10.1111/cen.14607.Chasens ER, Imes CC, Kariuki JK, Luyster FS, Morris JL, DiNardo MM,et al.Sleep and Metabolic Syndrome.Nurs Clin North Am. 2021 Jun;56(2):203-217. doi:10.1016/j.cnur.2020.10.012.Scott AJ, Webb TL, Rowse G.Does improving sleep lead to better mental health? A protocol for a meta-analytic review of randomised controlled trials. BMJ Open. 2017;7(9):e016873. Published 2017 Sep 18. doi:10.1136/bmjopen-2017-016873
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Antza C, Kostopoulos G, Mostafa S, Nirantharakumar K, Tahrani A.The links between sleep duration, obesity and type 2 diabetes mellitus.J Endocrinol. 2021 Dec 13;252(2):125-141. doi:10.1530/JOE-21-0155.Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D,et al.Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.Sleep. 2015 Jun 1;38(6):843-4. doi:10.5665/sleep.4716.Chong PLH, Garic D, Shen MD, Lundgaard I, Schwichtenberg AJ.Sleep, cerebrospinal fluid, and the glymphatic system: A systematic review.Sleep Med Rev. 2022 Feb;61:101572. doi:10.1016/j.smrv.2021.101572.Walker WH 2nd, Walton JC, DeVries AC, Nelson RJ.Circadian rhythm disruption and mental health.Transl Psychiatry. 2020 Jan 23;10(1):28. doi:10.1038/s41398-020-0694-0.da Estrela C, McGrath J, Booij L, Gouin JP.Heart Rate Variability, Sleep Quality, and Depression in the Context of Chronic Stress.Ann Behav Med. 2021 Mar 16;55(2):155-164. doi:10.1093/abm/kaaa039.Tucker MA, Humiston GB, Summer T, Wamsley E.Comparing the effects of sleep and rest on memory consolidation.Nature and Science of Sleep. 2020 Feb 3;12:79-91. doi:10.2147/NSS.S223917Rasch B, Born J.About sleep’s role in memory.Physiological Reviews. 2013;93(2):681-766. doi: 10.1152/physrev.00032.2012Chaput JP, McHill AW, Cox RC, Broussard JL, Dutil C, da Costa BGG, Sampasa-Kanyinga H, Wright KP Jr.The role of insufficient sleep and circadian misalignment in obesity.Nat Rev Endocrinol. 2023 Feb;19(2):82-97. doi:10.1038/s41574-022-00747-7.Yeghiazarians Y, Jneid H, Tietjens JR, Redline S, Brown DL, El-Sherif N,et al.Obstructive Sleep Apnea and Cardiovascular Disease: A Scientific Statement From the American Heart Association.Circulation. 2021 Jul 20;144(3):e56-e67. doi:10.1161/CIR.0000000000000988.Hanlon EC, Tasali E, Leproult R, Stuhr KL, Doncheck E, de Wit H, Hillard CJ, Van Cauter E.Sleep restriction enhances the daily rhythm of circulating levels of endocannabinoid 2-arachidonoylglycerol. 2016 Mar 1;39(3):653-64. doi:10.5665/sleep.5546Jones SE, Maisha FI, Strausz SJ, Lammi V, Cade BE, Tervi A,et al.The public health impact of poor sleep on severe COVID-19, influenza and upper respiratory infections.EBioMedicine. 2023 Jul;93:104630. doi:10.1016/j.ebiom.2023.104630Wang J, Tang H, Duan Y, Yang S, An J.Association between Sleep Traits and Lung Cancer: A Mendelian Randomization Study.J Immunol Res. 2021 Jun 21;2021:1893882. doi:10.1155/2021/1893882.Büttner-Teleagă A, Kim YT, Osel T, Richter K.Sleep Disorders in Cancer-A Systematic Review.Int J Environ Res Public Health. 2021 Nov 7;18(21):11696. doi:10.3390/ijerph182111696.Huang J, Song P, Hang K, Chen Z, Zhu Z, Zhang Y,et al.Sleep Deprivation Disturbs Immune Surveillance and Promotes the Progression of Hepatocellular Carcinoma.Front Immunol. 2021 Sep 3;12:727959. doi:10.3389/fimmu.2021.727959.Parameswaran G, Ray DW.Sleep, circadian rhythms, and type 2 diabetes mellitus.Clin Endocrinol (Oxf). 2022 Jan;96(1):12-20. doi:10.1111/cen.14607.Chasens ER, Imes CC, Kariuki JK, Luyster FS, Morris JL, DiNardo MM,et al.Sleep and Metabolic Syndrome.Nurs Clin North Am. 2021 Jun;56(2):203-217. doi:10.1016/j.cnur.2020.10.012.Scott AJ, Webb TL, Rowse G.Does improving sleep lead to better mental health? A protocol for a meta-analytic review of randomised controlled trials. BMJ Open. 2017;7(9):e016873. Published 2017 Sep 18. doi:10.1136/bmjopen-2017-016873
Antza C, Kostopoulos G, Mostafa S, Nirantharakumar K, Tahrani A.The links between sleep duration, obesity and type 2 diabetes mellitus.J Endocrinol. 2021 Dec 13;252(2):125-141. doi:10.1530/JOE-21-0155.
Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D,et al.Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society.Sleep. 2015 Jun 1;38(6):843-4. doi:10.5665/sleep.4716.
Chong PLH, Garic D, Shen MD, Lundgaard I, Schwichtenberg AJ.Sleep, cerebrospinal fluid, and the glymphatic system: A systematic review.Sleep Med Rev. 2022 Feb;61:101572. doi:10.1016/j.smrv.2021.101572.
Walker WH 2nd, Walton JC, DeVries AC, Nelson RJ.Circadian rhythm disruption and mental health.Transl Psychiatry. 2020 Jan 23;10(1):28. doi:10.1038/s41398-020-0694-0.
da Estrela C, McGrath J, Booij L, Gouin JP.Heart Rate Variability, Sleep Quality, and Depression in the Context of Chronic Stress.Ann Behav Med. 2021 Mar 16;55(2):155-164. doi:10.1093/abm/kaaa039.
Tucker MA, Humiston GB, Summer T, Wamsley E.Comparing the effects of sleep and rest on memory consolidation.Nature and Science of Sleep. 2020 Feb 3;12:79-91. doi:10.2147/NSS.S223917
Rasch B, Born J.About sleep’s role in memory.Physiological Reviews. 2013;93(2):681-766. doi: 10.1152/physrev.00032.2012
Chaput JP, McHill AW, Cox RC, Broussard JL, Dutil C, da Costa BGG, Sampasa-Kanyinga H, Wright KP Jr.The role of insufficient sleep and circadian misalignment in obesity.Nat Rev Endocrinol. 2023 Feb;19(2):82-97. doi:10.1038/s41574-022-00747-7.
Yeghiazarians Y, Jneid H, Tietjens JR, Redline S, Brown DL, El-Sherif N,et al.Obstructive Sleep Apnea and Cardiovascular Disease: A Scientific Statement From the American Heart Association.Circulation. 2021 Jul 20;144(3):e56-e67. doi:10.1161/CIR.0000000000000988.
Hanlon EC, Tasali E, Leproult R, Stuhr KL, Doncheck E, de Wit H, Hillard CJ, Van Cauter E.Sleep restriction enhances the daily rhythm of circulating levels of endocannabinoid 2-arachidonoylglycerol. 2016 Mar 1;39(3):653-64. doi:10.5665/sleep.5546
Jones SE, Maisha FI, Strausz SJ, Lammi V, Cade BE, Tervi A,et al.The public health impact of poor sleep on severe COVID-19, influenza and upper respiratory infections.EBioMedicine. 2023 Jul;93:104630. doi:10.1016/j.ebiom.2023.104630
Wang J, Tang H, Duan Y, Yang S, An J.Association between Sleep Traits and Lung Cancer: A Mendelian Randomization Study.J Immunol Res. 2021 Jun 21;2021:1893882. doi:10.1155/2021/1893882.
Büttner-Teleagă A, Kim YT, Osel T, Richter K.Sleep Disorders in Cancer-A Systematic Review.Int J Environ Res Public Health. 2021 Nov 7;18(21):11696. doi:10.3390/ijerph182111696.
Huang J, Song P, Hang K, Chen Z, Zhu Z, Zhang Y,et al.Sleep Deprivation Disturbs Immune Surveillance and Promotes the Progression of Hepatocellular Carcinoma.Front Immunol. 2021 Sep 3;12:727959. doi:10.3389/fimmu.2021.727959.
Parameswaran G, Ray DW.Sleep, circadian rhythms, and type 2 diabetes mellitus.Clin Endocrinol (Oxf). 2022 Jan;96(1):12-20. doi:10.1111/cen.14607.
Chasens ER, Imes CC, Kariuki JK, Luyster FS, Morris JL, DiNardo MM,et al.Sleep and Metabolic Syndrome.Nurs Clin North Am. 2021 Jun;56(2):203-217. doi:10.1016/j.cnur.2020.10.012.
Scott AJ, Webb TL, Rowse G.Does improving sleep lead to better mental health? A protocol for a meta-analytic review of randomised controlled trials. BMJ Open. 2017;7(9):e016873. Published 2017 Sep 18. doi:10.1136/bmjopen-2017-016873
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