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Health : Why Should We Sleep
Why do we need sleep?
You and I were created by God to need sleep—about eight hours a night for the average adult. Sleep is our body's "down time," and it is designed to restore, remove, and replace worn-out and dead cells in our body. Adequate sleep also provides the brain an opportunity to "sort out" all the information of the day in ways that are too intricate and complex to explain here. Simply put, we need a sufficient break from sensory input to categorize and store each day's information for use as memories that guide future behavior.
What happens during sleep?
There are a number of important things that take place during sleep. For starters, the right amount of sleep slows the aging process and its visible effects on our body. Some say it is the most important "secret" for averting wrinkles. How well a person sleeps is one of the greatest indicators of how long a person will live.
While we sleep, our body's immune system is strengthened. That is why sleep is the best medicine when someone is sick.
People who sleep nine hours a night instead of seven have a greater amount of "natural killer cell" activity, which works to destroy viruses, bacteria, and even cancer cells.
Adequate sleep also lowers cortisol levels. When a person is sleep deficient, cortisol levels rise. The increased presence of this hormone interrupts neurotransmitter balance in the brain, causing many individuals to become irritable and be more vulnerable to depression and anxiety. A sufficient amount of sleep reduces the level of this stress hormone.
Another vital activity that takes place during sleep is the secretion of important hormones, such as growth hormone and leptin. Growth hormone is not only crucial in a child's development, but also in adults. Proper sleep releases growth hormone, thereby regulating muscle mass and controlling fat volume. As men and women age, growth hormone production decreases; consistent lack of sleep decreases it further. Similarly, the hormone leptin directly influences appetite and weight control, telling the body when it should feel "full." Without this hormone, a person is likely to have difficulty in the area of overeating.
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What negative effects can we avoid through proper rest?
There are a number of medical studies that show the consequences resulting from a lack of sleep. Some of the negative side effects include: an increased risk of developing Type-2 diabetes, an increased risk of hypertension (high blood pressure), and a lowering of the sex drive in both men and women. Insufficient sleep can also impair mental processes and motor performance: People who were awake for up to nineteen hours without sleep scored significantly worse on performance tests and tests of alertness skills than those with a blood alcohol level of .08, which is legally "drunk."
1 Although adequate rest may not eliminate the chance of developing the above conditions, it will definitely act as a wall of defense that decreases the likelihood of experiencing them.
How can we overcome insomnia?
Now that we have determined our body's crucial need for sleep, let's talk about how to overcome insomnia and set the stage for a good night's sleep. First of all, I suggest cutting as much caffeine from your diet as possible. Caffeine is a very common cause of insomnia, and it is found in many sodas, coffee, tea, chocolate, and some medications. One eight-ounce serving of drip coffee contains 90 mg of caffeine; eight ounces of cola has 45 mg, and a double espresso has 160 mg.
2 It is a stimulant that increases the release of stress hormones, such as cortisol and adrenaline. It can remain in someone's system for up to twenty hours. If you must drink caffeinated drinks for a "pick me up," try to drink them before noon.
Consuming excessive amounts of sugar and highly processed carbohydrates can also cause insomnia, especially when eaten at night. Foods high in sugar and highly processed carbs stimulate excessive insulin release in the body, causing a sugar "high" followed later by a sugar "low." When the sugar low hits, it triggers a release of (you guessed it) adrenaline and cortisol, which causes a person to wake up and stay awake.
I strongly suggest eliminating or significantly reducing the amount of sugar and processed carbs you eat—especially after six pm. And if you are on a low-carb diet, you
need to guard against going to bed hungry; this can also produce a blood sugar low. To avoid this, eat a light evening snack that is correctly balanced between proteins, carbs, and fats. This will help stabilize blood sugar levels throughout the night.
Last, but certainly not least, begin to center your thinking on God's faithfulness. God will keep us in perfect peace as we keep our mind focused on Him. Realize that God wants you to rest, and He is the One Who gives the blessing of rest to you.4 He invites you to come to Him that He may teach you how to rest.5 As you seek Him, you will discover the specific plan He has for you to get a good night's rest.
1. Backgrounder: Why Sleep Matters, www.sleepfoundation.org/nsaw/pi_background.cfm. 2. Celestial Seasonings "Caffeine Meter" Green Tea box (www.celestialseasonings.com).
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