The Value of Sleep

The Centers for Disease Control and Prevention guidelines for proper sleep include:

• Teenagers: 8-10 hours per night
• Adults: 7-9 hours per night

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A “good night’s sleep” requires consistent sleep hygiene. Effective sleep hygiene recommendations are:

• Consistent bedtime each night
• Consistent wake time each morning
• Reserve time in bed for sleep or sex only
• No phone or TV time in bed
• No “screens” at least an hour before bedtime (if falling/staying asleep is difficult)
• Don’t hit the “snooze” button
• Journal any barriers to sleep (i.e. racing thoughts, fears, worries, difficult situations to solve, etc.) 

Physical Benefits of Sleep:

• Decrease Inflammation in the Body – Getting less than 6 hours of sleep per night is associated with increased risk for heart disease, diabetes, arthritis, stroke, and premature aging.
• Muscle Relief -- During REM sleep, muscles are relaxed, which can help relieve tension and reduce symptoms of certain types of chronic pain. Just like you couldn't mentally focus for 24-hours straight at your day job, your body needs a break to chill out so it can conquer the next day with gusto.
• Weight Management -- Sleep and metabolism are controlled by the same sectors of the brain, so when you are sleepy, certain hormones go up in your blood, and those same hormones drive appetite.
• Athletic Performance – 8+ hours of sleep per night improves athletic stamina, decreases fatigue, and improves muscle recovery. 

Mental Benefits of Sleep:

• Memory – Sleep allows you to marinate on what you learned during the day and “practice” those skills subconsciously. Positive experiences can be relived productively at while asleep.
• Attention – Lack of sleep in children can mimic symptoms of ADHD (hyperactivity, lack of focus, easily distracted, and impulsivity).
• Learning – Consistently receiving 8-10 hours of sleep each night promotes brain activity and improves brain functioning at school and work.
• Safety while Driving – Proper sleep improves your reaction time and decision-making ability.
• Creativity – Quality sleep allows the brain to process emotions and spur creativity. 

Emotional Benefits of Sleep:

• Stress Relief – Sleep gives you a break from triggers, lowers your blood pressure, and decreases your heart rate so you can relax.
• Mental Health – Manage depression and anxiety with effective sleep. Sleep decreases irritability, mood swings, nervousness, and irrational thoughts. More sleep = improved mood and daily outlook on life.
• Rejuvenation – Your brain is busy restoring itself while you sleep. While you're awake, certain neurons in the brain are actively producing a chemical called adenosine, which is a by-product of cell activities. When this chemical builds up, it causes you to feel sleepy. While you’re busy catching up on zzz’s, though, your body clears itself of adenosine, which allows you to awaken feeling alert and refreshed, rather than tired.
• Quality of Life – You can “live your best life” and avoid “FOMO” (fear of missing out) by being well-rested and ready to embrace each day with renewed energy. 

Disclaimer: Those individuals living with clinical depression, anxiety, or other mental health diagnoses will benefit from proper sleep hygiene; however, it will not “cure” an individual from their diagnosis. Instead, it is part of a healthy lifestyle (which includes therapy, exercise, supportive relationships, proper diet, coping skills, and sometimes medication) to manage their mental health symptoms and daily functioning.
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Sources:
www.Health.com
www.Sleep.org
www.CDC.gov

Author

Bree Winkler is a Licensed Professional Counselor near Atlanta, GA. Bree specializes in helping clients manage anxiety, depression, anger, and relationship issues.