Why sleep?

Do you like to sleep? Do you like the feeling of waking up rested in the morning, ready for a new day? Do you like having a clear, sharp, and focused mind throughout the day, and energy until evening comes? Do you like going to bed, calm, relaxed, and sleepy, drifting off quickly into a quiet night of dreams, rest, and restoration?

I have yet to meet someone who does not like to sleep. But there are plenty of people who do not get the sleep they need. People who are sleepy when they should be awake, and awake when they should be sleeping. People who, young and old, drag themselves out of bed and through the day. Many are dependent on coffee or some other stimulants to make it, only to find the same caffeine blocks quality sleep at night.

As a psychiatrist, I have met plenty of patients with sleep disturbances. When people struggle with mental health issues, insomnia is a common symptom. Even though they try, they can’t fall asleep or stay asleep. Poor sleep is often one of the most urgent issues my patients want help for. But for most people, sleep deprivation is a voluntary thing. They could sleep, but they don’t do it. Lifestyle and other priorities get in the way. It is somewhat puzzling that while we all like to sleep, so many of us are rather careless about getting enough of it.

But is sleep really that important? Isn’t it somewhat a waste of time? When sleeping, one cannot work, study, socialize, eat, or have fun. Did God really want us to spend one-third of our lives sleeping? Isn’t it best to maximize the time awake and minimize the time asleep?

Until the last few decades, science could not tell us much about why we sleep. Sleep remained quite a mystery. We all know by experience that it is important, but we didn’t quite know why. Today we know more. And the arguments for prioritizing sleep are compelling. Sleep is not a waste of time. On the contrary, while we sleep, absolutely essential processes for the body and the mind occur. Without sleep, we die. Without enough sleep, we do not thrive.

Sleep expert, Dr. Matthew Walker, states that “there does not seem to be one major organ within the body, or process within the brain, that isn’t optimally enhanced by sleep (and detrimentally impaired when we don’t get enough).”¹ When we’re sleep-deprived, our mental performance and well-being are significantly impaired. Beyond feelings of tiredness and fatigue, we become irritable and moody. Our ability to concentrate and focus is impaired, as is our memory function. We are easily distracted. We become less vigilant and have longer reaction times, which significantly increases our risk of accidents. In the US, there are more vehicular accidents caused by drowsy driving than those caused by alcohol and drugs combined.¹ Coordination is poorer, and one becomes prone to making errors and bad decisions. In several ways, being sleep-deprived resembles being drunk.

Beyond the immediate effects, the long-term effects of chronic sleep deprivation also give reasons for significant concern. Routinely sleeping less than six or seven hours a night demolishes our immune systems, increasing our risks of colds, flus, and cancer. The risk for cardiovascular disease, stroke, and diabetes is increased. Insufficient sleep is probably a key lifestyle factor contributing to the development of Alzheimer’s disease. Sleep deprivation disrupts appetite regulation, as too little sleep swells concentrations of a hormone [Ghrelin] that makes us feel hungry while suppressing a companion hormone [Leptin] that otherwise signals food satisfaction. Because of this, it becomes difficult to manage our appetite and weight. Sleep disruption further contributes to major psychiatric conditions, including depression, anxiety, and suicidality.^1,2 In summary, the shorter our sleep, the shorter our life span, and the poorer our quality of life.

Sleep is free. It’s not hard to do. It does not require much. It’s a skill we’ve mastered from the womb. If we like it, if it’s free, and we are experts in doing it, then how come we don’t sleep enough? How come about a third of adults sleep less than the 7-9 hours they need a night?² Of all the healthy habits we ought to practice and develop, I suggest that despite it being the easiest and most effortless one, sleep is one of the most neglected.

Dr. Matthew Walker says that a “balanced diet and exercise are of vital importance, yes. But we now see sleep as the preeminent force in this health trinity. The physical and mental impairments caused by one night of bad sleep dwarf those caused by an equivalent absence of food or exercise.”¹ If sleep is so important, and at the same time so easy, why do so many people willfully choose to live chronically sleep-deprived? Some might even be a bit prideful and braggadocious about how little they sleep and how hard they work. For some, neglecting sleep for the sake of work, studies, or other duties seems to be almost like a virtue. But it’s not. On the contrary. Living and working sleep-deprived is like over-drafting a bank account. You will pay back with interest, there will be fees, and you might incur penalties.

It seems warranted that we ask ourselves some questions. Maybe it’s time that we hold ourselves accountable? Even if we like sleep, do we really value it? And, if we value it, do we invest in it? Is sleep one of those precious gifts God gives to us, but which we do not appreciate and receive as the blessing it was meant to be?

Sleep is not a reward for hard work, it is a prerequisite. Sleep should be at the top of our priority list. It’s difficult to get other things right if we neglect sleep. We will suffer physically, mentally, socially, professionally, and spiritually if we do not get the sleep we need. If we are to be good stewards in other areas of life, we must be good stewards of the gift of sleep.

If you or someone you know is struggling with sleep, here are some things that can help improve the chances of getting sufficient quality and quantity of sleep:
1.     Put sleep time into your schedule. We usually schedule what is truly important to us.
2.     Exercise your mind and your body during the day, but slow down and relax before bedtime.
3.     Get sunlight exposure during the day, but let it become dark around you in the evening.
4.     Do not use screens before bedtime. Turn off all notifications before you sleep, and better yet, leave your devices in another room. Do not check them during the night.
5.     Sleep in a quiet, dark, and cool room.
6.     Do not use any substances that may disrupt sleep, like caffeine, tobacco, or alcohol.
7.     Do not go to bed hungry, but do not go to bed full either.
8.     Be moderate with the intake of fluids before bedtime.
9.     Maintain a regular sleep rhythm. Get up and go to bed at about the same time every day of the week, including the weekends.
10.  Do not nap during the day if you have trouble falling asleep in the evening.
11.  If you wake up during the night and do not fall asleep again, get up and do something relaxing until you feel sleepy.
12.  Create a relaxing bedtime routine. It could include a bath, some reading time, journaling, devotional, and prayer.

“Pure air, sunlight, abstemiousness, rest, exercise, proper diet, the use of water, trust in divine power—these are the true remedies”, said Ellen White.³ When we put these principles into practice in our lives, chances are we may truly enjoy the blessed gift of sleep.

References:
1.         Walker M. Why We Sleep: Unlocking the Power of Sleep and Dreams. 1st ed. Scribner; 2017.
2.         CDC - Data and Statistics - Sleep and Sleep Disorders. Published September 13, 2021. Accessed July 1, 2022. https://www.cdc.gov/sleep/data_statistics.html
3.         White EG. The Ministry of Healing. Pacific Press Publishing Association; 1905.