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Sleep

Why is Sleep Important?

SLEEP DEPRIVATION
SLEEP TO REMEMBER
WHAT CAUSES INSOMNIA
Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.

The way you feel while you're awake depends in part on what happens while you're sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. In children and teens, sleep also helps support growth and development.

The damage from sleep deficiency can occur in an instant (such as a car crash), or it can harm you over time. For example, ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others.

Sleep = Healthy Brain Function & Emotional Well-Being

Sleep helps your brain work properly. While you're sleeping, your brain is preparing for the next day. It's forming new pathways to help you learn and remember information.

Studies show that a good night's sleep improves learning. Whether you're learning math, how to play the piano, how to perfect your golf swing, or how to drive a car, sleep helps enhance your learning and problem-solving skills. Sleep also helps you pay attention, make decisions, and be creative.

Studies also show that sleep deficiency alters activity in some parts of the brain. If you're sleep deficient, you may have trouble making decisions, solving problems, controlling your emotions and behavior, and coping with change. Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.

Children and teens who are sleep deficient may have problems getting along with others. They may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation. They also may have problems paying attention, and they may get lower grades and feel stressed.

Sleep and Physical Health

Sleep plays an important role in your physical health. For example, sleep is involved in healing and repair of your heart and blood vessels. Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke. Sleep deficiency also increases the risk of obesity. 

Sleep helps maintain a healthy balance of the hormones that make you feel hungry (ghrelin) or full (leptin). When you don't get enough sleep, your level of ghrelin goes up and your level of leptin goes down. This makes you feel hungrier than when you're well-rested.

Sleep also affects how your body reacts to insulin, the hormone that controls your blood glucose (sugar) level. Sleep deficiency results in a higher than normal blood sugar level, which may increase your risk for diabetes.
Sleep also supports healthy growth and development. Deep sleep triggers the body to release the hormone that promotes normal growth in children and teens. This hormone also boosts muscle mass and helps repair cells and tissues in children, teens, and adults. Sleep also plays a role in puberty and fertility.

Your immune system relies on sleep to stay healthy. This system defends your body against foreign or harmful substances. Ongoing sleep deficiency can change the way in which your immune system responds.
Information taken from National Heart, Lung, & Blood Institute. See here for full article. ​

Improving Sleep

HOW TO SLEEP BETTER
BETTER SLEEP IN 2 MINUTES
11 SLEEP HACKS
Sleep often is the first thing that busy people squeeze out of their schedules. Making time to sleep will help you protect your health and well-being now and in the future.

To improve your sleep habits, it also may help to:
  • Go to bed and wake up at the same time every day. 
  • Try to keep the same sleep schedule on weeknights and weekends. Limit the difference to no more than about an hour. Staying up late and sleeping in late on weekends can disrupt your body clock's sleep–wake rhythm.
  • Use the hour before bed for quiet time. Avoid strenuous exercise and bright artificial light, such as from a TV or computer screen. The light may signal the brain that it's time to be awake.
  • Avoid heavy and/or large meals within a couple hours of bedtime. (Having a light snack is okay.) Also, avoid alcoholic drinks before bed.
  • Avoid caffeine (including caffeinated soda, coffee, tea, and chocolate). Caffeine is a stimulant and can interfere with sleep. The effects of caffeine can last as long as 8 hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.
  • Spend time outside every day (when possible) and be physically active.
  • Keep your bedroom quiet, cool, and dark (a dim night light is fine, if needed).
  • Take a hot bath or use relaxation techniques before bed.

Napping during the day may provide a boost in alertness and performance. However, if you have trouble falling asleep at night, limit naps or take them earlier in the afternoon. Adults should nap for no more than 20 minutes.
Information taken from National Heart, Lung, and Blood Institute. See full article here. 
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Purpose: Bethel Virtual Academy counselor assume no responsibility for how you use any information, services, products or documents provided through this site. Nothing contained on the site shall constitute professional advice for medical or mental health diagnosis or treatment.  None of the information available on this site shall be construed as an endorsement, guarantee, representation or warranty with respect to any medical or mental health practitioner or medical or mental health treatment. Use of the site is at your own risk.
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Adapted from Rock County School Counselors Disclaimer Statements
  • Home
  • About Us
    • ASCA National Model
    • School Counseling Profession
    • Mission, Vision & Belief Statements
    • Staff & Appointments
  • Technology Help
  • Academic
    • New Student Information
    • High School Planning
    • Virtual Learning
    • Academic Skills
    • Academic Tutoring
    • Transcripts & Fines
    • Credit Retrieval & Graduation Options
    • Graduation Requirements
    • Senior Class of 2024
    • Running Start
    • Pierce County Skills Center
  • College & Career
    • BVA Advisory
    • Financial Aid
    • Scholarships
    • Entrance Assessments
    • College Planning >
      • Postsecondary Options
      • First Steps
      • School Selection
      • Campus Visits
      • Application Process
      • Final Steps
    • Military Planning
    • Apprenticeship Planning
    • Teen Employment
  • Social/Emotional
    • Social/Emotional Learning
    • Teen Self-Help Workbooks
    • COVID 19
    • Anxiety
    • Depression
    • Suicide Prevention
    • Smartphone Apps
    • Hotlines, Textlines & Resources
  • Wellness
    • Virtual Calming Room >
      • Sounds & Music
      • Video
      • Live Animal Cameras
      • Mindfulness
      • Guided Meditations
      • Progressive Muscle Relaxation
      • Deep Breathing
      • Yoga & Stretching
      • Art & Creativity
      • Puzzles & Games
      • Journaling
      • Humor
      • Virtual Tours
      • Virtual Rides
      • Motivational & Inspirational
    • Sleep
    • Nutrition
    • Exercise
    • Grit & Growth Mindset