Many of us focus on eating healthy, running daily, and managing stress, but often forget one key aspect of a healthy life—getting better sleep! Good sleep is crucial for everything from brain function to boosting your immune system. Let’s dive into some recent studies showing why sleep matters and how much you really need.
A study by the Endocrine Society showed that missing just 30 minutes of sleep per night can impact your weight in the long run. People who missed out on at least 30 minutes of sleep daily were 72% more likely to be obese compared to those with no sleep deficit. Professor Dr. Shahrad Taheri pointed out that sleep loss is common in today’s society, and only recently have we come to understand its metabolic consequences. Their findings suggest that avoiding sleep debt can benefit your waistline and metabolism and that adding sleep to weight loss and diabetes management plans can improve outcomes.
Another study by the American Heart Association surveyed over 47,000 young to middle-aged adults and performed advanced tests on coronary artery conditions. Results showed that those who slept 5 or fewer hours per night had 50% more coronary artery calcium than those who got 7 hours of sleep. Interestingly, sleeping 9 or more hours was linked to 70% more coronary calcium. Also, poor sleep quality was associated with 20% more coronary calcium compared to good-quality sleep. Dr. Yoosoo Chang highlighted that adults with poor sleep quality have stiffer arteries and that the best vascular health was observed in those sleeping 7 hours with good sleep quality.
Research published in eLife discovered that pulling all-nighters can backfire if you’re trying to retain information. Studies on flies indicated that brain activity related to memory might actually suppress wakefulness. While these findings are preliminary and need more research, especially in humans, they suggest that sleep helps consolidate what you’ve learned.
Further research in the journal SLEEP found that people sleeping 6 or fewer hours a night are four times more likely to catch a cold when exposed to the virus. This implies that insufficient sleep not only impairs cognitive abilities but also weakens physical health. Dr. Aric Prather emphasized that short sleep was the most significant factor in predicting the likelihood of catching a cold, regardless of age, stress levels, race, education, income, or smoking habits.
Loyola University recently updated guidelines on how much sleep people of different ages need. Although much about sleep remains a mystery, it’s clear it’s essential for restoration and memory consolidation. Here’s a quick rundown of the latest recommendations:
So, if you want to improve your health, start focusing on getting 7-9 hours of sleep each night. Alongside eating healthy, running your miles, and managing stress, better sleep is a habit worth cultivating. Your body will certainly thank you!