Good sleep matters for overall health

When people think about healthy habits, they often mention eating fruits and vegetables, staying hydrated, and exercising. Sleep, though, is just as important.

The American Heart Association counts healthy sleep as one of “Life’s Essential 8.” That list includes four health behaviors and four health factors. For better heart health, the behavior goals are eating well, staying active, quitting tobacco, and getting enough quality sleep.

Sleep may not be the first thing that comes to mind, but it affects every system in the body. Without enough good sleep, the body cannot repair and recover properly. That matters for the heart and the other systems connected to it.

Quality sleep supports cell, tissue, and blood vessel repair, strengthens the immune system, and improves brain functions such as alertness, decision-making, focus, learning, memory, reasoning, and problem-solving. It also supports healthy growth in children and teens and helps the body build muscle while lowering the risk of chronic disease.

Poor or insufficient sleep, on the other hand, can raise the risk of cardiovascular disease, high blood pressure, high blood sugar, high cholesterol, diabetes, Alzheimer’s disease, and depression. Most adults need seven to nine hours of sleep each night, yet the U.S. Centers for Disease Control and Prevention says about 35% of American adults average less than seven hours.

Sleep may seem unusual when you think about it: we spend roughly one-third of our lives doing it. But sleep is more than a way to feel rested or less irritable. The body carries out important processes each night that are necessary for good health, making sleep a key part of a healthy lifestyle.

Dr. Michael Grandner of the Sleep and Health Research Program at the University of Arizona College of Medicine says the first hours of sleep are the deepest, when the body focuses on tissue growth and repair. Later comes REM, or rapid eye movement, sleep, which is lighter. He notes that when sleep is cut short, much of what is lost is REM sleep, which can affect learning, memory, and mood.

Experts recommend several ways to sleep better. One of the most important is keeping a steady sleep schedule throughout the week, including weekends. It also helps to create a wind-down routine in the evening, such as taking a bath or reading quietly. Limiting screen time and keeping the bedroom cool and dark can also make a difference.

For people in agricultural settings, a consistent sleep routine can be harder to maintain. Certain times of year demand late nights or interrupted rest, whether that means checking newborn livestock during long winter nights or staying out late with harvest machinery when conditions are finally right.

Seasonal time changes can also disrupt sleep patterns. Dr. Aneesa Das of The Ohio State University Wexner Medical Center says exposure to natural light is important. She advises keeping the home brighter after sunrise and dimmer after sunset so the body’s internal clock can function properly.

This is also a time to watch for signs of seasonal affective disorder. Common symptoms include oversleeping and overeating. Other warning signs include persistent sadness or emptiness, loss of interest in usual activities, withdrawing from friends and family, trouble concentrating or making decisions, constant fatigue, hopelessness, and suicidal thoughts.

Do not ignore these warning signs, including problems with sleep. Talk with a primary care provider about your options, and if needed, a sleep specialist may be able to help. Research has shown that sunlight boosts serotonin and improves mood, and physical activity is strongly linked to mental health. Sometimes something as simple as going outside for a walk can have a major effect on how you feel.

Marlo Thomas once said, “My father said there were two kinds of people in the world: givers and takers. The takers may eat better, but the givers sleep better.”