Up until the 1950s, people were of the impression that both the body and the brain were at rest during sleep. But it was later proven that while the body was physically inactive, the brain carried out a number of processes that are important for leading a healthy life. Thus emerged the crucial role sleep played in both physical and mental wellness.

While You Are Asleep

• The brain has 2 types of sleep – rapid eye movement (REM) sleep and non-rapid eye movement (non-REM) sleep.
• While we sleep, the brain alternates between these two types for 4-5 cycles.
• Non-REM sleep has 4 stages:
• The first stage is the process of falling asleep.
• The second stage is light sleep when the heart rate relaxes and the body temperature drops.
• The third and fourth stages constitute deep sleep.

This non-REM sleep is what is important for optimum learning and good memory. It has also been found to be the restorative and invigorating component of sleep.

Processes That Influence Sleep

There are two main processes that influence sleep – circadian rhythm and sleep drive.

Circadian Rhythm:

• Also known as the body’s internal clock, the circadian rhythm is controlled by the brain.
• It is what helps our bodies respond to changes in environmental settings – for example, as night nears and we turn off the lights, our bodies understand it is time to sleep and the production of the hormone melatonin (the sleep regulatory hormone) increases.
• Circadian rhythm disorders can affect how we study and work and cause daytime sleepiness.
• When left untreated it could also result in chronic insomnia.

Sleep Drive:

• Just like how we crave food when we are hungry, our body craves sleep when it is tired.
• However, the main difference here is that if we do not sleep when we are sleepy, the drive to sleep increases till it goes beyond our control and we fall asleep wherever we are – be it in class, a conference or behind the steering wheel of a car.

Are You Sleeping Enough?

The fact is sleep needs differ from person to person. However, a few guidelines are given below to help you understand if you and your family members are getting enough sleep.

• Babies till 1 year of age need 12-16 hours of sleep inclusive of naps.
• Toddlers between 1-2 years of age need 11-14 hours of sleep inclusive of their nap time.
• Children aged 3-5 need 10-13 hours of sleep including their nap time.
• Kids aged 6-12 need 9-12 hours of sleep.
• Teenagers need 8-10 hours of sleep.
• Adults need a minimum of 7 hours of night sleep.

There are a number of factors that influence sleep which might in turn affect the hours of sleep required.

• Interrupted sleep translates to poor sleep quality. In this case, even if a person gets the requisite sleep hours but the sleep quality is bad, then he/she might not feel as refreshed when awake.
• Sleep deprivation too increases the number of hours of sleep required.
• Pregnant women will experience hormonal changes and physical discomfort which might affect their sleep.
• The elderlyneed just as much sleep as young adults; however, aging does affect sleep – older adults might take longer to fall asleep, might not have as many hours of deep sleep and might be able to sleep only for short durations.

The Need for Sleep  

India is the second most sleep deprived country in the world (the first being Japan). Despite healthcare leaders stressing on the need to get enough sleep, people still do not understand the importance of it.

Inadequate sleep can have telling consequences:

Body Weight Management:

• Studies have shown that inadequate sleep is linked to weight gain. Sleep deprivation increases the levels of the hormone ghrelin and reduces the levels of the hormone leptin.
• Ghrelin is associated with hunger pangs and leptin is associated with satiety.
• Consequently, inadequate sleep increases hunger and decreases our ability to feel full and as a result, we end up eating more.
• Sleep deprivation also leads to a person feeling dull and hence could make him indulge in fatty foods in an effort to feel better.
• Lastly, feeling tired due to lack of sleep can affect a person’s ability to exercise and once again contribute to weight gain.

Concentration and Productivity:

• The brain’s ability to understand, concentrate and perform are all negatively affected by lack of sleep.
• People have been known to error more when sleep deprived.
• Children perform better academically when they have slept enough.
• The ability to solve problems and make good decisions is enhanced when a person is well-slept.
• Athletic performance too shows great improvement with adequate sleep.

Diabetes Risk

• Research has shown that people who sleep for fewer than 5 hours increase their risk for developing type 2 diabetes by 48%.
• Sleep deprivation reduces insulin production, increases inflammation and as previously mentioned, increases production of hunger hormone ghrelin all of which contribute to a person’s risk to develop diabetes.

Mental Health

• Studies also reveal a connection between a person’s mental health and the number of hours he/she sleeps.
• Mental health conditions like depression and anxiety have been linked to reduced number of sleeping hours.
• Furthermore, a person’s ability to respond to stressful situations is affected when sleep deprived.

Immunity

• When we are asleep, our body produces antibodies and cytokines which help fight off bacteria and viruses.
• Thus, sleep plays a key role in our body’s immune mechanism and in helping us recover quickly from infections.
• Some cytokines also help us sleep better making our immune system even more efficient.

Inflammation

• Sleep deprivation has been linked to a rise in inflammatory markers (proteins that indicate inflammation).
• While smoking, stress, etc. are known to actively contribute to inflammation, sleep deprivation can also do so.
• Inflammation is the body’s natural response to infection or injury. While it helps the body heal, if it goes on for too long, it can result in conditions like Alzheimer’s, heart disease, cancer, etc.

Tips to Sleep Better

All of us do want to sleep better and for the required number of hours, but sometimes it can be difficult to fall asleep. These simple tips might help:

• Develop a sleep routine. Prioritize sleep. Try to fall asleep and awaken at the same time every day.
• Avoid going to bed feeling hungry or feeling too full. Avoid caffeine and other energy boosters close to bed time.
• Reduce your afternoon naps – if you must sleep, keep it to half an hour.
• Create an environment that is conducive to sleep.
• Avoid looking at your mobiles/laptops for at least an hour before you sleep.
• Exercise regularly – it will tire you out and help you fall asleep.
• Resolve any problems before you sleep – if it is not possible, write them down, get them out of your mind and deal with them the next day.

Many of us have trouble with our sleep schedules. If the above tips don’t help, do remember that professional help is always available – there is absolutely no need to lose sleep worrying about it.

Frequently Asked Questions

1. Why is sleep important for health?

Good sleep supports physical and mental health by improving memory, immunity, weight management, and emotional well-being.

2. What are the stages of non-REM sleep?

Non-REM sleep has four stages: falling asleep, light sleep, and two stages of deep restorative sleep essential for learning and memory.

3. How much sleep do adults and children need?

Adults need at least 7 hours of sleep, while children and teenagers need 8-16 hours depending on their age.

4. What are the common effects of sleep deprivation?

Sleep deprivation can lead to weight gain, reduced focus, increased diabetes risk, weakened immunity, and mental health issues like anxiety.

5. How can I improve my sleep quality?

Establish a sleep routine, avoid heavy meals or caffeine before bed, exercise regularly, and create a calm sleep environment.

6. What is the role of circadian rhythm in sleep?

The circadian rhythm, our internal body clock, regulates sleep by responding to light and dark, influencing melatonin production for better sleep.

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