Top 10 Health Benefits of a Good Night's Sleep

In the past, sleep was often ignored by doctors and surrounded by myths, but now we are beginning to understand the importance of sleep to overall health and well-being. In fact, when people get less than 6 or 7 hours of sleep each night, their risk for developing diseases begins to increase.

1. Keeps Your Heart Healthy

Heart attacks and strokes are more common during the early morning hours. This fact may be explained by the way sleep interacts with the blood vessels. Lack of sleep has been associated with worsening of blood pressure and cholesterol, all risk factors for heart disease and stroke. Your heart will be healthier if you get between 7 and 9 hours of sleep each night.

2. May Prevent Cancer

People working the late shift have a higher risk for breast and colon cancer. Researchers believe this link is caused by differing levels of melatonin in people who are exposed to light at night. Light exposure reduces the level of melatonin, a hormone that both makes us sleepy and is thought to protect against cancer. Melatonin appears to suppress the growth of tumors. Be sure that your bedroom is dark to help your body produce the melatonin it needs.

3. Reduces Stress

When your body is sleep deficient, it goes into a state of stress. The body's functions are put on high alert which causes an increase in blood pressure and a production of stress hormones. Higher blood pressure increases your risk for heart attacks and strokes. The stress hormones also, unfortunately, make it harder for you to sleep.

4. Reduces Inflammation

The increase in stress hormones raises the level of inflammation in your body, also creating more risk for heart-related conditions, as well as cancer and diabetes. Inflammation is thought to one of the causes of the deterioration of your body as you age.

5. Makes You More Alert

Of course, a good night's sleep makes you feel energized and alert the next day. Being engaged and active not only feels great, it increases your chances for another good night's sleep. When you wake up feeling refreshed, use that energy to get out into the daylight, do active things, and be engaged in your world. You'll sleep better the next night and increase your daily energy level.

6. Bolsters Your Memory

Researchers do not fully understand why we sleep and dream, but a process called memory consolidation occurs during sleep. While your body may be resting, your brain is busy processing your day, making connections between events, sensory input, feelings and memories. Your dreams and deep sleep are an important time for your brain to make memories and links. Getting more quality sleep will help you remember and process things better.

7. May Help You Lose Weight

Researchers have also found that people who sleep less than seven hours per night are more likely to be overweight or obese. It is thought that the lack of sleep impacts the balance of hormones in the body that affect appetite. The hormones ghrelin and leptin, important for the regulation of appetite, have been found to be disrupted by lack of sleep. So if you are interested in controlling or losing weight, don't forget to pay attention to getting a good night's sleep.

8. Naps Make You Smarter

Napping during the day is not only an effective and refreshing alternative to caffeine, it can also protect your health and make you more productive. A study of 24,000 Greek adults showed that people who napped several times a week had a lower risk for dying from heart disease. People who nap at work have much lower levels of stress. Napping also improves memory, cognitive function and mood.

9. Reduce Your Risk for Depression

Sleep impacts many of the chemicals in your body, including serotonin. People with a deficiency in serotonin are more likely to suffer from depression. You can help to prevent depression by making sure you are getting the right amount of sleep, between 7 and 9 hours each night.

10. Helps the Body Make Repairs

Sleep is a time for your body to repair damage caused by stress, ultraviolet rays and other harmful exposures. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair damage.

Source: About.com by By Mark Stibich, Ph.D.

Top 10 Sleep Myths

We sleep about one-third of the day, but we know very little about sleep. Understanding these 10 sleep myths will help you clear up misunderstandings and get more and better sleep each night.

1. Sleep is Just Rest

Sleep is more than simply a period of rest; it is an essential time for your body to perform routine maintenance, creating long-term memories and repair damage from your day. Sleep brings many health benefits. Getting 7 to 9 hours of sleep each night assures that your body and mind will function well the next day. Make sleep a priority for your health and energy.

2. Losing an Hour of Sleep is No Big Deal

If you get less sleep than you need, your ability to do certain cognitive and physical tasks is decreased. If that sleep loss builds over time, it can interfere with the hormones that monitor appetite, changing your mood and increasing your risk of some chronic illnesses. Get 7 to 9 hours every night for good health.

3. You Adjust to Sleep Changes Easily

Your body gets on schedule based on your activity and exposure to daylight. When you travel across many time zones or work night shifts, you confuse body's sense of time, making sleep difficult and inhibiting some necessary sleep functions. For every one- to two-hour time change, it takes your body 1 day to adjust. That means it could take your body 6 to 12 days to adjust to a trip from New York to China.

4. Older People Need Less Sleep

Older people need the same amount of sleep as everyone else, 7 to 9 hours per night. There is a cultural belief that as you age, you need less sleep. Unfortunately, because of this myth, many older people do not seek help for their sleep problems. Often, older people sleep less than they need to because of illness. Many of the medications older people may be using interfere with sleep. Talk to your doctor to find out more.

5. Extra Sleep Helps Fatigue

Some people assume that if they feel tired during the day, then they should sleep longer at night. This is not necessarily true. If a person is getting 7 to 9 hours of sleep each night, then he or she should seek another source for their fatigue. Some sleep disorders decrease sleep quality, even though the person is getting enough sleep. Many medical conditions can cause fatigue. If you are sleeping long enough but are still tired, try some exercise and daylight exposure during the day. If that doesn't help, see your doctor.

6. You Can 'Catch Up'

During the WeekendMany people sleep late on Saturday, hoping to compensate for sleep lost during the week. While sleeping late helps catch up on your sleep debt, it alters your sleep schedule. You sleep late one or two days and then wake up early again on Monday. Your body must adjust to these changes. During this adjustment, your quality of sleep is poor. It is much better to have a consistent daily sleep schedule that gives you 7 to 9 hours each night.

7. Naps are Wasteful

Naps can be a great way to catch up on lost sleep. After taking naps, people function better and do certain cognitive tasks quicker. Napping can also help you train yourself to fall asleep quicker. However, napping longer than an hour or after 3 p.m. may make it more difficult for you to fall asleep at night.

8. Snoring is Normal

While snoring is common during sleep, frequent snoring can indicate serious sleep disorders like sleep apnea. If you are a frequent, loud snorer, see your doctor about being assessed for sleep apnea. Treatments are available and you (and your partner) will have more energy during the day.

9. Children With a Sleep Deficit Will be Tired

Children are different from adults. When children are overtired, their adrenaline kicks in and they seem energetic, even hyper. Children with sleep deficits may have behavior and attention problems. So don't use daytime energy levels to assess your child's sleep; use the clock. Children need an incredible amount of sleep. Find out how much sleep your child needs and troubleshoot your family's schedule to make sure this happens.

10. Insomnia is Caused by Worry

While worry and stress can interfere temporarily with sleep, insomnia is often caused by other factors. Medications and medical conditions can keep a person from falling asleep. These conditions include depression, anxiety, asthma, arthritis and other conditions which worsen at night.

Source: National Institutes of Health; National Heart, Lung and Blood Institute. Your Guide to Healthy Sleep. NIH Publication No. 06-5271.