How sleep benefits mind & body – and how you can get more of it

Waking up after a good night’s sleep can prepare people to take on a new day and all the challenges it has to offer. On the opposite end of the spectrum, a poor night’s sleep can contribute to physical and mental fatigue and even have an adverse effect on the immune system, making people more vulnerable to illness. Perhaps that’s one reason why the National Institute of Neurological Disorders & Stroke contends sleep is as important to a person’s survival as food and water.

Anyone who has had a good night’s rest and a bad night’s sleep need not be reminded how differently their minds and bodies felt after each night. But they might not realize why their minds and bodies felt much better after a good night’s rest than the night when they battled insomnia. According to the NINDS, sleep plays a vital role in brain function, including affecting how nerve cells communicate with one another.

The NINDS also notes that recent research suggests a particularly important task is performed while a person is asleep, as it’s during rest when toxins that build up in the brain while you’re awake are removed. That could be one reason why the health-related effects of chronic lack of sleep are so profound. Such effects include an increased risk for a number of health problems, including high blood pressure, cardiovascular disease, diabetes, depression and obesity. If left untreated, each of those conditions can adversely affect quality of life and may even contribute to a reduction in life expectancy.

So now that some of the more notable effects of consistent and sufficient sleep have been noted, how can anyone go about ensuring a better night’s rest? The NINDS recommends people looking to get better sleep take the following advice to heart.

• Establish a consistent sleep schedule by going to bed and waking up at the same time each day.
• Avoid a sedentary lifestyle. Make a concerted effort to exercise for at least 30 minutes most days of the week, but avoid doing so within a few hours of bedtime. Advice regarding when to exercise to ensure a good night’s rest is mixed. The National Sleep Foundation notes that research indicates some people considered “night owls” sleep well after exercising at night, while “early birds” may struggle to fall asleep if they work out too close to bedtime. In addition, the NSF notes that research has found moderate-intensity exercise does not have a detrimental effect on sleep so long as a workout concludes at least 90 minutes before bedtime.
• Relax before bed. This tip is connected to the rule of thumb regarding exercising too closely to bedtime. Just like ramping up right before bed may adversely affect sleep, winding down with a warm bath, cuddling up with a good book, or engaging in another relaxing routine may set the body up to fall asleep when a head hits the pillow.
• Avoid caffeine and nicotine late in the day and alcoholic drinks before bed. Even if a nightcap helps you fall asleep more quickly, alcohol may lead to interruptions in sleep shortly after it begins. And once awake, falling back asleep can be difficult.
• Create a sound sleep environment. A good sleeping environment has no bright lights and loud sounds, is kept at a comfortable temperature and is device-free (which includes televisions, tablets and smartphones).
• Don’t lie in bed awake. If sleep proves elusive after your head hits the pillow, try engaging in a relaxing routine, like reading a book or listening to calming music, until you feel tired.

A good night’s rest is perhaps more beneficial than many people realize, which is why it can be so vital for people to establish and maintain a sound bedtime routine.