8 important benefits of sleep you need to know about
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
You probably know sleep is important for your health but do you know all the benefits it can provide? Explore 8 reasons why sleep is so vital for your health and wellbeing.
Sleep is critical for our health, but it’s often the first thing we sacrifice when life gets busy.
Whether it’s staying up late to finish work or chores, binge-watching a favorite show, or socializing with friends, many of us just aren’t getting the rest we need. The result? We wake up exhausted and grumpy, and are often out of energy before the day even begins.
Instead of drinking that extra cup of coffee in the morning, consider making sleep more of a priority. Turning in earlier can be a tough transition—especially for night owls—but reminding yourself of all of the benefits can help.
Why is sleep so important for health?
Sleep affects everything from our mood and memory to our immune system and heart health.
While you sleep, your body is busy repairing itself, restoring energy, and maintaining vital functions like memory, mood regulation, and immune system support. Good sleep is like pressing a reset button that helps you wake up refreshed and ready to take on the day — and handle whatever life throws your way.
So what happens if you don’t get the rest you need? Poor sleep can lead to short-term problems like low energy, irritability, and trouble concentrating. Over time, it can also lead to more serious health issues like heart disease, obesity, and mental health disorders. Without enough rest, your body struggles to function at its best.
8 health benefits of good sleep
When you do get enough sleep, on the other hand, it can make a huge difference in how you feel and function. The benefits of getting enough quality sleep can be wide-reaching and impact nearly every part of your life. Here are eight you should know about.
1. Sleep can improve memory and learning
During sleep—especially deep sleep—your brain organizes and stores information from the day. This process, known as memory consolidation, helps you retain and recall what you’ve learned more easily. So, if you’re studying for a test or learning new skills at work, a good night’s sleep can help enhance your performance.
2. Sleep may boost mood and emotional stability
Sufficient rest may help regulate chemicals in your brain that are responsible for emotional wellbeing, like serotonin and dopamine. If you get enough sleep, these are more balanced, so you’re better equipped to handle stress and maintain a positive outlook.
3. Sleep can strengthen your immune system
While you sleep, your body produces cytokines: proteins that help fight off infections and inflammation.
4. Sleep can support heart health
During deep sleep, your heart rate and blood pressure drop, giving your heart a much-needed break. Consistent, good-quality sleep can help regulate blood pressure and reduce your risk of heart disease, heart attacks, and strokes.
5. Sleep may regulate metabolism and support weight management
An imbalance of the hormones ghrelin (which makes you feel hungry) and leptin (which signals fullness) can happen without enough sleep, which can lead to overeating and weight gain. Keeping your hunger hormones balanced with good rest can make it easier to maintain or lose weight. Studies also show that people who sleep well are more likely to stick to healthy eating and exercise routines.
6. Sleep can enhance physical recovery and muscle repair
Your body releases growth hormone during deep sleep, which promotes tissue growth and muscle repair. This can be helpful when you’re working out a lot, as your body has time to heal from daily wear and tear, including injuries.
7. Sleep may reduce inflammation
Sleep can help control inflammation by regulating the immune system and reducing the production of stress hormones that contribute to inflammation. Chronic inflammation in the body has been linked to various health problems like arthritis, heart disease, and diabetes.
8. Sleep can improve focus and productivity
Good sleep can boost your ability to concentrate, stay productive, and manage daily tasks more easily. It can help improve your decision-making skills too.
What are the health risks of getting too little sleep?
You probably know that lack of sleep can make you feel groggy and unfocused — but more chronic sleep deprivation can actually pose serious long-term health risks to both your physical and mental wellbeing.
Short-term effects: A bad night’s sleep can impact your ability to focus, think clearly, and manage your emotions the next day. It can slow your reaction times, make you feel more irritable, and heighten stress and anxiety. Lack of sleep can also affect your judgment and decision-making, which can lead to mistakes and accidents — in fact, the risk levels have been compared to driving under the influence of alcohol.
Long-term health risks: Chronic sleep deprivation can affect your heart by increasing blood pressure, cholesterol, and inflammation. It can also disrupt blood sugar management and make your hunger hormones imbalance, which can increase your risk of developing type 2 diabetes and gaining weight. This can create a cycle that contributes to obesity and health issues like heart disease, diabetes, and joint pain.
Impact on mental health: Insufficient rest can make stress management and emotional regulation difficult, and increase the risk of mood disorders like anxiety and depression. Chronic sleep deprivation can worsen existing mental health issues and make it harder to manage symptoms.
Immune system: Lack of sleep weakens the immune system, increasing susceptibility to infections like colds and the flu, and prolonging recovery times. Research has shown that people who don’t get enough sleep are more likely to catch a cold after being exposed to a virus.
Increased inflammation: Not getting enough sleep can also raise inflammation, worsening conditions like asthma and allergies, and may elevate the risk of certain cancers—such as breast and prostate cancer—due to its impact on immune function and cell repair.
Cognitive decline and memory problems: Long-term sleep deprivation may increase the risk of cognitive decline and dementia with age. Inadequate sleep means the brain isn’t as able to repair itself or remove toxins, which can make it harder to form memories and maintain connections. This can result in memory issues and cognitive decline over time.
How to get better sleep: 8 tips to catch those ZZZs
So many of us deal with sleep issues, but fortunately there are simple steps you can take to improve your sleep quality. Making a few changes to your daily habits and nighttime routine can help you fall asleep faster, stay asleep longer, and wake up feeling more refreshed.
1. Stick to a consistent sleep schedule
Go to bed and wake up at the same time every day — yes, even on weekends. This can help regulate your body’s internal clock, known as your circadian rhythm. If your body knows when it's time to sleep and wake up, it can be easier to fall asleep naturally and wake up feeling rested.
It might be tempting to stay up late or sleep in on weekends, but a consistent schedule will make a big difference in how rested you feel throughout the week.
To establish a new sleep schedule, start by setting a bedtime that allows you to get 7–9 hours of sleep, and stick with it. Over time, your body will likely adjust, and you'll find it easier to fall asleep and wake up.
Here are seven more techniques to get your sleep schedule back on track.
2. Create a calming bedtime routine
A relaxing bedtime routine can help tell your body it’s time to wind down from the busyness of the day and get ready for sleep.
Your routine doesn’t have to be complicated — try simple activities like reading a book, listening to calming music, journaling, or gentle stretches to help you relax (check out eight more ideas for your winddown routine). And try to avoid anything too stimulating, like intense exercise or work, right before bed.
Put away screens—like your phone, computer, or TV—at least 30 minutes before you plan to sleep, because the blue light emitted by them can interfere with your body’s production of melatonin, the hormone that makes you feel sleepy. Instead, try a warm bath to help lower your body temperature and prepare you for sleep.
💙 Sleep Stories are a great addition to a winddown routine. Try Extreme Sleeps: Namibia Dream Cruiser, to hear what it’s like to sleep under the stars in Etosha National Park while you drift off.
3. Make your sleep environment comfortable
Take some time to create a comfortable, sleep-friendly environment so your bedroom becomes a place where you can fully relax. Keep your room cool, dark, and quiet — most people sleep best in a slightly cooler room, around 60–67°F (15–19°C). Use blackout curtains or an eye mask to block out light, and if noise is an issue, try earplugs or a white noise machine to drown out distractions.
Make sure your mattress is comfortable and supportive — if you wake up with aches and pains, it might be time to invest in a new one. Choose pillows that feel supportive for your neck and head. Everyone’s comfort preferences are different, so find what works best for your body.
And finally, remove distractions from your sleep environment: Do your best to keep work and electronic devices out of the bedroom. This can help your brain associate the space with relaxation and sleep, making it easier to unwind at bedtime.
💙 The White Noise soundscape is steady enough to mask noises but not engaging enough to keep you awake — and it might be just what you need to fall asleep.
4. Watch what you eat and drink before bed
What you consume during the day—especially in the evening—can impact how well you sleep. Caffeine, found in coffee, tea, chocolate, and some sodas, can stay in your system for hours, making it harder to fall asleep. And while alcohol might make you feel sleepy at first, it can also cause you to wake up more frequently.
Eating a large or rich meal late at night can cause indigestion or discomfort. So if you’re hungry before bed, choose a light snack, like a small bowl of cereal, yogurt, or a banana, which are less likely to interfere with your sleep.
5. Get regular exercise, but time it right
Exercise can boost your mood, reduce stress, and help tire your body out, which can make it easier to sleep at night. Just try to avoid vigorous activity too close to bedtime, as it can raise your heart rate and body temperature, making it tougher to drift off.
If you prefer to exercise in the evening, try to finish your workout at least three hours before bed. Use gentle activities like yoga or stretching in the evening, as they can help your body wind down rather than revving it up. To get you started, here are seven bedtime stretches to help you relax.
💙 Mel Mah shares some low tempo moves that can help you drift off to sleep more easily in this Sleep Routine session.
6. Manage stress and clear your mind before bed
If your mind’s racing with worries or unfinished to-do lists, falling asleep can feel impossible. Managing stress throughout the day and finding ways to relax before bed can help calm your mind and make it easier to sleep. Try practicing mindfulness, meditation, or deep breathing exercises to help reduce anxiety and quiet your thoughts. Check out eight of the best breathing exercises for sleep.
If you tend to lie awake worrying, write down your thoughts before bed. Make a to-do list for the next day to help clear your mind and reassure you that you won’t forget anything important. This simple habit can make a big difference in how quickly you fall asleep.
💙 Meditating can also help you release tension and ease into sleep. Try Unwind Into Sleep, a special bedtime session from Chibs Okereke.
7. Get some sunlight during the day
Try to spend time outside during the day, especially in the morning. This can help reinforce your body’s natural sleep-wake cycle. If you work indoors or live in a place with limited sunlight, try sitting near a window or taking short breaks outside when possible.
In the evening, limit your exposure to bright lights—especially the blue light from screens—to help your body wind down. Dim the lights in your home an hour or two before bed to tell your body it’s time to start preparing for sleep.
8. If you can’t fall asleep, get up
If you're still awake after about 20 minutes, don’t stay in bed tossing and turning: This can make you feel frustrated and anxious, which only makes it harder to sleep. Instead, get up and do something relaxing in another room, like reading a book or listening to calming music.
When you start to feel sleepy, head back to bed. This can help train your brain to associate your bed with sleep, not with frustration or stress.
💙 When you turn back in, try the Gently Back to Sleep meditation with Tamara Levitt that can help you drift off with ease.
Benefits of sleep FAQs
How does lack of sleep affect focus and productivity?
Lack of sleep can make it difficult to concentrate, stay on task, and make decisions. When you’re sleep-deprived, your brain takes longer to respond, which can cause distractions, mistakes, and reduced reaction times, making activities like driving more dangerous. To stay productive and focused, make sure you get enough rest.
How does sleep impact learning and memory?
Sleep allows your brain to absorb and retain what you've learned throughout the day in a process called memory consolidation. During deeper sleep stages, like REM, your brain organizes information, making it easier to recall later. But without enough sleep, you may struggle to learn new skills or remember facts.
How does sleep heal the body?
Sleep is when your body repairs tissues, builds muscle, and heals from daily wear and tear. During deep sleep, growth hormones are released to aid muscle repair, and the immune system produces cytokines to combat infections and stress. Sleep can also enhance skin health by boosting blood flow for cell repair.
Not surprisingly, insufficient sleep can lead to increased illness and slower recovery times.
Can poor sleep lead to mental health issues like anxiety or depression?
There’s a strong link between sleep and mental health: Insufficient sleep can make emotional regulation harder, which can increase anxiety and stress. If you’re already facing mental health challenges like anxiety or depression, chronic sleep deprivation can worsen symptoms.
Improving your sleep quality can help you enhance your mental wellbeing by reducing anxiety and depression symptoms, so you can feel greater emotional resilience. Here are six tips to help.
How many hours of sleep are recommended for optimal brain function?
Most adults need between 7–9 hours of sleep per night to allow their brains to complete all necessary sleep stages, including memory consolidation and emotional regulation, but everyone is different. Some people may need more, while others require less.
Listen to your body — if you consistently wake up tired or struggle to focus, you may need to make adjustments.
What are the long-term effects of chronic sleep deprivation?
Consistently lacking sleep can lead to serious long-term health issues, including increased risk of conditions like heart disease, diabetes, and obesity.
It can also affect your mental health, and cause cognitive decline and mood disorders like anxiety and depression. Poor sleep can contribute to the buildup of toxins in the brain, too, raising the likelihood of dementia or Alzheimer’s disease.
Prioritize your rest: It’s essential for your overall health and wellbeing.
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