The Importance of Quality Sleep for Better Health

Experts say getting enough quality sleep can prevent disease and lead to a longer, happier life. Yet sleep is viewed by many as not just a necessity but an extravagance, with more than one-third of American adults sleeping less than the recommended seven hours a night.

Data from the National Sleep Foundation’s annual survey show that only 10% of American adults prioritize sleep over other aspects of daily life such as work, hobbies, social life, and exercise. However, a large body of research has shown that lack of quality sleep has a negative effect on blood pressure, heart rate, mental status, hormones, and the immune system. Those who sleep less than seven hours a night are more likely to have chronic health conditions such as diabetes, arthritis, and depression; those who sleep less than six hours a night have a 12% increased risk of premature death compared to those who sleep six to eight hours a night.

Brain scans have pinpointed areas of the brain involved in emotions that are negatively affected by sleep deprivation, which suggests sleep may help regulate emotions. A 2018 study found that after just one night of sleep deprivation, participants reported a 30% increase in anxiety levels compared to how they felt the night prior, whereas those with a full night’s sleep did not report anxiety. The findings suggest not only that sleep may trigger anxiety, but also that sleep could be a potential therapy for easing anxiety.

A 2019 study that examined the effects of sleep on DNA among a group of doctors found that doctors with even one night of sleep loss had more damaged DNA than well-rested doctors. The molecular changes, the researchers said, may help explain the link between sleep deprivation and higher risk of cancer, metabolic syndrome, and Alzheimer’s disease.

Whether lack of sleep is caused by insomnia or by personal choice, research has shown relaxing mind/body activities can help. A 2019 meta-analysis of 49 studies of over 4,500 participants found that practicing meditation, Qigong, Tai Chi, or yoga resulted in a statistically significant improvement in sleep quality and reduction in insomnia severity. A 2015 study published in JAMA found that 10 to 30 minutes of mindful activities such as meditation or mindful movement improved sleep quality and reduced sleep-related depression and fatigue. Other research has found yoga can benefit the sleep quality of cancer survivors and women experiencing premenstrual syndrome or perimenopause, groups known to experience sleep problems.