The significance of proper sleep cannot be overstated. With 40% of Canadians reporting experiencing insomnia, it’s clear we should be prioritising our sleep a little more than we currently are.
Author: Keaten Cyr
Importance of Sleep
Sleep profoundly determines our daily functioning, whether it be because of late night studying for an exam, socialising the night before an early morning shift at work, or maybe just tossing and turning in anxious anticipation for the next day. Whatever it may be, we’ve all experienced the consequences. Quality, amount, and timing of sleep directly shape our productivity and well-being during the day. This piece explores why and how poor sleep affects us, offering strategies to take control over the relationship sleep has with our productivity.
Effects on the Immune System
There is a strong relationship between the amount of sleep you get, and the functioning of your immune system, with each of these factors affecting the other. While asleep, the immune system releases cytokines, proteins that help promote sleep, especially during infection or periods of environmental stress [1]. In addition, these proteins work to control the productivity of other immune cells and blood cells. Cytokines are released during sleep to make the immune system do its job – if somebody is suffering from a lack of sleep, they are likely also suffering from a lack of circulating cytokines, thus hindering the functioning of the immune system. Some cytokines are even responsible for boosting anti-cancer activity by creating signals which cause abnormal cells to die, and normal cells to live longer [2].
Sleep and Cardiovascular Health
Sleep is also a key factor in cardiovascular health; during sleep, blood pressure decreases. Sleep disturbances, however, keep blood pressure elevated for prolonged periods of time, increasing the risk of cardiovascular disease and related issues, such as obesity, diabetes, and strokes [3].
Its Effect on Mental and Physical Functioning
In addition to physiological consequences, a lack of sleep can also impair our mental and cognitive function. The majority of these impairments stem from the fact that when we lose sleep, we also miss out on the muscle repair and memory consolidation that takes place when we get the rest that we need. As a result, we begin to experience poor judgement, moodiness, and decreased memory function. In more severe cases, chronic sleep deprivation can lead to mental health issues due to heightened stress and hormonal imbalances. This disruption affects hormones such as cortisol (the stress hormone), estrogen, progesterone (that play vital roles in the reproductive system), and hunger-regulating hormones, all of which play crucial roles in overall health and well-being [4].
Achieving Benefits From Good Sleep Habits
With good sleep habits come many benefits, counteracting the negative effects of a lack of sleep. Allowing your body to get the rest that it needs can maximise immune function, put less strain on your cardiovascular health, as well as improve your mental and physical health.
The significance of proper sleep cannot be overstated. With 40% of Canadians reporting experiencing insomnia, it’s clear we should be prioritising our sleep a little more than we currently are. So when it’s time to go to bed, consider putting the phone down, turning the television off, or closing your book for the night.
Editors
Sareena Awan, Majd Al-Aarg (Editor-in-Chief)
Designer
Web design by Majd-Alarg
Additional Credits
Photo by Oana Cristina on Unsplash
References
- Olson EJ. Lack of sleep [Internet]. Mayo Clinic. 2018; [cited 2024 April 23]. Available from: https://www.mayoclinic.org/diseases-conditions/insomnia/expert-answers/lack-of-sleep/faq-20057757#:~:text=In%20addition%2C%20infection%2Dfighting%20antibodies,blood%20vessel%20(cardiovascular)%20disease.
- Cytokines and Their Side Effects [Internet]. American Cancer Society. 2019; [cited 2024 April 23]. Available from: https://www.cancer.org/cancer/managing-cancer/treatment-types/immunotherapy/cytokines.html#:~:text=Cytokines%20are%20small%20proteins%20that,body’s%20immune%20and%20inflammation%20responses.
- How Does Sleep Affect Your Heart Health [Internet]. Centers For Disease Control and Prevention. 2021; [cited 2024 April 23]. Available from: https://www.cdc.gov/bloodpressure/sleep.htm#:~:text=During%20normal%20sleep%2C%20your%20blood,a%20longer%20period%20of%20time.&text=High%20blood%20pressure%20is%20one,adults%E2%80%94have%20high%20blood%20pressure.
- Vinall M, Dasgupta R. How Sleep Can Affect Your Hormone Levels, Plus 12 Ways to Sleep Deep [Internet]. Healthline. 2021; [cited 2024 April 23]. Available from: https://www.healthline.com/health/sleep/how-sleep-can-affect-your-hormone-levels
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