5 Health-Related Reasons to Get More Sleep

by WiredBerries Editors — November 14, 2007

The National Sleep Foundation is quick to point out that we don't get as much sleep as we used to, and certainly not as much as many of us should. Recent studies have found that people are sleeping less than they did a decade ago, which could have serious effects on individual and societal wellness. But despite the many warnings, our sleeping habits just seem to be getting worse. (Darn that Late, Late Show.)

However, if you're feeling ready to buck the trend and start taking better care of yourself, here are five scientific reasons that may offer powerful motivation. An optimal amount of sleep for most healthy adults is anywhere from 6 to 9 hours a night and varies from one individual to another. When in doubt, the "golden rule" is to shoot for 8 hours. Both too much (which isn't the problem for most of us) or too little can have serious long-term consequences.

Metabolism and Weight--Chronic sleep deprivation appears to cause weight gain in both adults and children. This is likely because lack of sleep can alter metabolic functions, such as processing and storage of carbohydrates. Sleep deprivation can also trigger the release of excess cortisol, a stress hormone. Excess cortisol has been linked to increased abdominal fat. Loss of sleep also reduces levels of leptin, a hormone that suppresses appetite, and increases levels of ghrelin (GRELL-in), an appetite-stimulating hormone. That an unfortunate combo that can quickly encourage overeating.

Learning and memory--Sleep helps the brain commit new information to memory by way of a process called memory consolidation. This process came to light through experiments in which subjects were trained to complete a cognitive task. Some participants were allowed to "sleep on it" before testing, and they performed better than their peers. In other studies, subjects discovered more insightful or creative ways to problem-solve after a night's sleep.

Quality of Life--Sleep loss results in irritability, impatience, inability to concentrate, and mood swings. Those are the same indicators of psychological problems such as anxiety and depression. Too little sleep can leave you so tired that you don't want to spend time with friends and family or have sex with a partner. Poor sleep can also affect work. In addition, sleep disorders have been linked to depression.

The Cardio Connection--Serious sleep disorders have been linked to hypertension, increased stress hormone levels, cardiac arrhythmias, and increased inflammation. Sleep apnea, for example, is associated with difficulty metabolizing glucose, which may lead to type-2 diabetes, another significant risk factor for heart disease. In the Nurses' Health Study, women who slept less than 5 (or more than 9) hours per night were more likely to develop heart disease than those who slept the recommended 7 to 8 hours. Therefore, getting the recommended amount of sleep appears to be an important factor in preventing the development of heart disease.

Immunity Health & Cancer prevention--Scientists have also found that lack of sleep slows immune function. For example, sleep loss around the time of vaccination for influenza has been shown to reduce the production of flu-fighting antibodies. Whereas getting enough sleep appears to help prevent cancer. Harvard researchers have shown that women who work at night are at increased risk for breast and colon cancer. The connection may be through melatonin, a hormone that's made by the brain's pineal gland when it's dark that help us fall asleep. Having lights on at night cuts melatonin production. The Harvard scientists also found that women with low morning levels of melatonin had a higher risk for developing breast cancer. Other research has shown that melatonin slows ovarian production of estrogen, a hormone that is known to spur cancer cell growth.

Those are just a few reasons to get more sleep. Dozens of other studies have identified a wide range of health risks associated with inadequate sleep, so there's plenty of research backing up the idea that good sleeping habits should be a priority for anyone who cares about their physical health. Getting enough sleep should not be something you save for Saturday morning, but rather a firmly entrenched nightly habit that could add years to your life and quality to your years.