{"id":1977,"date":"2016-09-20T19:11:58","date_gmt":"2016-09-20T19:11:58","guid":{"rendered":"https:\/\/courses.lumenlearning.com\/waymaker-collegesuccess\/?post_type=chapter&#038;p=1977"},"modified":"2024-05-01T18:40:34","modified_gmt":"2024-05-01T18:40:34","slug":"text-the-benefits-of-slumber","status":"publish","type":"chapter","link":"https:\/\/courses.lumenlearning.com\/wm-collegesuccess-2\/chapter\/text-the-benefits-of-slumber\/","title":{"raw":"The Benefits of Sleep","rendered":"The Benefits of Sleep"},"content":{"raw":"<div class=\"textbox learning-objectives\">\r\n<h3>Learning Outcomes<\/h3>\r\n<ul>\r\n \t<li>Identify benefits of sleep for both physical and mental health<\/li>\r\n<\/ul>\r\n<\/div>\r\nWe have so many demands on our time\u2014school, jobs, family, and errands, not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. Like exercise and a healthy diet, sleep is vital to your well-being.\r\n\r\n<img class=\"aligncenter wp-image-1978 size-full\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/605\/2016\/09\/20185850\/3931879718_285ee63bba_z.jpg\" alt=\"Numbers from a digital clock, blurred, against a black background. From left, 10:24, 10:25, 10:29\" width=\"500\" height=\"137\" \/>\r\n\r\nOf course, sleep helps you feel rested each day. But while you\u2019re sleeping, your brain and body don\u2019t just shut down. Internal organs and processes are hard at work throughout the night. Sleep can\u00a0help you lock in everything you're studying and trying to remember.\u00a0\u201cSleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood,\u201d says Dr. Merrill Mitler, a sleep expert and neuroscientist at NIH.\r\n\r\nWhen you\u2019re tired, you can\u2019t function at your best. Sleep helps you think more clearly, have quicker reflexes, and focus better. \u201cThe fact is, when we look at well-rested people, they\u2019re operating at a different level than people trying to get by on one or two hours less nightly sleep. . . .\u00a0<span style=\"font-size: 1rem; text-align: initial;\">Loss of sleep impairs your higher levels of reasoning, problem-solving, and attention to detail,\u201d Mitler explains. Tired people tend to be less productive at work and school. They\u2019re at a much higher risk for traffic accidents. Lack of sleep also influences your mood, which can affect how you interact with others. A sleep deficit over time can even put you at greater risk for developing depression.<\/span>\r\n\r\nBut sleep isn\u2019t just essential for the brain. \u201cSleep affects almost every tissue in our bodies,\u201d says Dr. Michael Twery, a sleep expert at NIH. \u201cIt affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.\u201d\u00a0Research shows that lack of sleep increases the risk for obesity, heart disease, and infections. Throughout the night, your heart rate, breathing rate, and blood pressure rise and fall, a process that may be important for cardiovascular health. Your body releases hormones during sleep that help repair cells and control the body\u2019s use of energy. These hormone changes can affect your body weight.\u00a0\u201cOngoing research shows a lack of sleep can produce diabetic-like conditions in otherwise healthy people,\u201d says Mitler.\u00a0Recent studies also reveal that sleep can affect the efficiency of vaccinations. Twery described research showing that well-rested people who received the flu vaccine developed stronger protection against the illness.\r\n\r\nA good night\u2019s sleep consists of four to five sleep cycles. Each cycle includes periods of deep sleep and rapid eye movement (REM) sleep, when we dream. \u201cAs the night goes on, the portion of that cycle that is in REM sleep increases. It turns out that this pattern of cycling and progression is critical to the biology of sleep,\u201d Twery says.\r\n\r\nSleep can be disrupted by many things. Stimulants such as caffeine or certain medications can keep you up. Distractions such as electronics\u2014especially the light from TVs, cell phones, tablets and e-readers\u2014can prevent you from falling asleep.\r\n<h2>How Much Sleep Do We Need?<\/h2>\r\nThe amount of sleep each person needs depends on many factors, including age, and getting a full night of <em>quality<\/em> sleep is important. Infants generally require about sixteen hours a day, while teenagers need about nine hours on average. For most adults, seven to eight hours a night appears to be the best amount of sleep. The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days. Getting too little sleep creates a <strong>sleep debt<\/strong>, which is a lot\u00a0like being overdrawn at a bank. Eventually, your body will demand that the debt be repaid. We don't seem to adapt to getting less sleep than we need; while we may get used to a sleep-depriving schedule, our judgment, reaction time, and other functions are still impaired. If you're a student, that means that sleep-deprivation may prevent you from studying, learning, and performing as well as you can.\r\n\r\n<img class=\"wp-image-1980 size-medium alignright\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/605\/2016\/09\/20190840\/357580449_61f0bd154e_z-300x225.jpg\" alt=\"decorative image\" width=\"300\" height=\"225\" \/>\r\n\r\nPeople tend to sleep more lightly and for shorter time spans as they get older, although they generally need about the same amount of sleep as they needed in early adulthood. If you feel drowsy during the day, you haven't had enough sleep.[footnote]https:\/\/www.sleepassociation.org\/about-sleep\/what-is-sleep\/[\/footnote] Falling asleep often within five minutes of lying down can be a sign with your are sleep deprived of may even have a sleep disorder.[footnote]Ibid.[\/footnote]\r\n\r\nSleep deprivation is dangerous. Not only do sleep-deprived people perform as badly on coordination tasks as intoxicated people, but sleep deprivation makes the effects of intoxication more pronounced.[footnote]Ibid.[\/footnote]\r\n<h3>Driving While Sleepy<\/h3>\r\n<blockquote>\"Driver fatigue is responsible for an estimated 100,000 motor vehicle accidents and 1,500 deaths each year, according to the National Highway Traffic Safety Administration.\"\r\n- sleepassociation.org<\/blockquote>\r\nExperiencing drowsiness is your signal that your brain is ready for sleep. Many people use caffeine and other stimulants to stay awake even while experiencing drowsiness, but those stimulants cannot overcome the effects of severe sleep deprivation.[footnote]Ibid.[\/footnote] The National Sleep Foundation says that if you have trouble keeping your eyes focused, if you can't stop yawning, or if you can't remember driving the last few miles, you are probably too drowsy to drive safely.[footnote]Ibid.[\/footnote]\r\n<div class=\"textbox tryit\">\r\n<h3>Try It<\/h3>\r\nhttps:\/\/assess.lumenlearning.com\/practice\/a760d59d-c768-4f85-b353-12a4180e4c45\r\n\r\n<\/div>\r\n<div class=\"textbox learning-objectives\">\r\n<h3>glossary<\/h3>\r\n<strong>microsleeps:<\/strong> very brief episodes of sleep in an otherwise awake person, often a mark of sleep deprivation\r\n\r\n<strong>sleep debt:<\/strong> a cumulative sleep deficit for which your body will eventually need to compensate\r\n\r\n<\/div>","rendered":"<div class=\"textbox learning-objectives\">\n<h3>Learning Outcomes<\/h3>\n<ul>\n<li>Identify benefits of sleep for both physical and mental health<\/li>\n<\/ul>\n<\/div>\n<p>We have so many demands on our time\u2014school, jobs, family, and errands, not to mention finding some time to relax. To fit everything in, we often sacrifice sleep. But sleep affects both mental and physical health. Like exercise and a healthy diet, sleep is vital to your well-being.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-1978 size-full\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/605\/2016\/09\/20185850\/3931879718_285ee63bba_z.jpg\" alt=\"Numbers from a digital clock, blurred, against a black background. From left, 10:24, 10:25, 10:29\" width=\"500\" height=\"137\" \/><\/p>\n<p>Of course, sleep helps you feel rested each day. But while you\u2019re sleeping, your brain and body don\u2019t just shut down. Internal organs and processes are hard at work throughout the night. Sleep can\u00a0help you lock in everything you&#8217;re studying and trying to remember.\u00a0\u201cSleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood,\u201d says Dr. Merrill Mitler, a sleep expert and neuroscientist at NIH.<\/p>\n<p>When you\u2019re tired, you can\u2019t function at your best. Sleep helps you think more clearly, have quicker reflexes, and focus better. \u201cThe fact is, when we look at well-rested people, they\u2019re operating at a different level than people trying to get by on one or two hours less nightly sleep. . . .\u00a0<span style=\"font-size: 1rem; text-align: initial;\">Loss of sleep impairs your higher levels of reasoning, problem-solving, and attention to detail,\u201d Mitler explains. Tired people tend to be less productive at work and school. They\u2019re at a much higher risk for traffic accidents. Lack of sleep also influences your mood, which can affect how you interact with others. A sleep deficit over time can even put you at greater risk for developing depression.<\/span><\/p>\n<p>But sleep isn\u2019t just essential for the brain. \u201cSleep affects almost every tissue in our bodies,\u201d says Dr. Michael Twery, a sleep expert at NIH. \u201cIt affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.\u201d\u00a0Research shows that lack of sleep increases the risk for obesity, heart disease, and infections. Throughout the night, your heart rate, breathing rate, and blood pressure rise and fall, a process that may be important for cardiovascular health. Your body releases hormones during sleep that help repair cells and control the body\u2019s use of energy. These hormone changes can affect your body weight.\u00a0\u201cOngoing research shows a lack of sleep can produce diabetic-like conditions in otherwise healthy people,\u201d says Mitler.\u00a0Recent studies also reveal that sleep can affect the efficiency of vaccinations. Twery described research showing that well-rested people who received the flu vaccine developed stronger protection against the illness.<\/p>\n<p>A good night\u2019s sleep consists of four to five sleep cycles. Each cycle includes periods of deep sleep and rapid eye movement (REM) sleep, when we dream. \u201cAs the night goes on, the portion of that cycle that is in REM sleep increases. It turns out that this pattern of cycling and progression is critical to the biology of sleep,\u201d Twery says.<\/p>\n<p>Sleep can be disrupted by many things. Stimulants such as caffeine or certain medications can keep you up. Distractions such as electronics\u2014especially the light from TVs, cell phones, tablets and e-readers\u2014can prevent you from falling asleep.<\/p>\n<h2>How Much Sleep Do We Need?<\/h2>\n<p>The amount of sleep each person needs depends on many factors, including age, and getting a full night of <em>quality<\/em> sleep is important. Infants generally require about sixteen hours a day, while teenagers need about nine hours on average. For most adults, seven to eight hours a night appears to be the best amount of sleep. The amount of sleep a person needs also increases if he or she has been deprived of sleep in previous days. Getting too little sleep creates a <strong>sleep debt<\/strong>, which is a lot\u00a0like being overdrawn at a bank. Eventually, your body will demand that the debt be repaid. We don&#8217;t seem to adapt to getting less sleep than we need; while we may get used to a sleep-depriving schedule, our judgment, reaction time, and other functions are still impaired. If you&#8217;re a student, that means that sleep-deprivation may prevent you from studying, learning, and performing as well as you can.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1980 size-medium alignright\" src=\"https:\/\/s3-us-west-2.amazonaws.com\/courses-images\/wp-content\/uploads\/sites\/605\/2016\/09\/20190840\/357580449_61f0bd154e_z-300x225.jpg\" alt=\"decorative image\" width=\"300\" height=\"225\" \/><\/p>\n<p>People tend to sleep more lightly and for shorter time spans as they get older, although they generally need about the same amount of sleep as they needed in early adulthood. If you feel drowsy during the day, you haven&#8217;t had enough sleep.<a class=\"footnote\" title=\"https:\/\/www.sleepassociation.org\/about-sleep\/what-is-sleep\/\" id=\"return-footnote-1977-1\" href=\"#footnote-1977-1\" aria-label=\"Footnote 1\"><sup class=\"footnote\">[1]<\/sup><\/a> Falling asleep often within five minutes of lying down can be a sign with your are sleep deprived of may even have a sleep disorder.<a class=\"footnote\" title=\"Ibid.\" id=\"return-footnote-1977-2\" href=\"#footnote-1977-2\" aria-label=\"Footnote 2\"><sup class=\"footnote\">[2]<\/sup><\/a><\/p>\n<p>Sleep deprivation is dangerous. Not only do sleep-deprived people perform as badly on coordination tasks as intoxicated people, but sleep deprivation makes the effects of intoxication more pronounced.<a class=\"footnote\" title=\"Ibid.\" id=\"return-footnote-1977-3\" href=\"#footnote-1977-3\" aria-label=\"Footnote 3\"><sup class=\"footnote\">[3]<\/sup><\/a><\/p>\n<h3>Driving While Sleepy<\/h3>\n<blockquote><p>&#8220;Driver fatigue is responsible for an estimated 100,000 motor vehicle accidents and 1,500 deaths each year, according to the National Highway Traffic Safety Administration.&#8221;<br \/>\n&#8211; sleepassociation.org<\/p><\/blockquote>\n<p>Experiencing drowsiness is your signal that your brain is ready for sleep. Many people use caffeine and other stimulants to stay awake even while experiencing drowsiness, but those stimulants cannot overcome the effects of severe sleep deprivation.<a class=\"footnote\" title=\"Ibid.\" id=\"return-footnote-1977-4\" href=\"#footnote-1977-4\" aria-label=\"Footnote 4\"><sup class=\"footnote\">[4]<\/sup><\/a> The National Sleep Foundation says that if you have trouble keeping your eyes focused, if you can&#8217;t stop yawning, or if you can&#8217;t remember driving the last few miles, you are probably too drowsy to drive safely.<a class=\"footnote\" title=\"Ibid.\" id=\"return-footnote-1977-5\" href=\"#footnote-1977-5\" aria-label=\"Footnote 5\"><sup class=\"footnote\">[5]<\/sup><\/a><\/p>\n<div class=\"textbox tryit\">\n<h3>Try It<\/h3>\n<p>\t<iframe id=\"assessment_practice_a760d59d-c768-4f85-b353-12a4180e4c45\" class=\"resizable\" src=\"https:\/\/assess.lumenlearning.com\/practice\/a760d59d-c768-4f85-b353-12a4180e4c45?iframe_resize_id=assessment_practice_id_a760d59d-c768-4f85-b353-12a4180e4c45\" frameborder=\"0\" style=\"border:none;width:100%;height:100%;min-height:300px;\"><br \/>\n\t<\/iframe><\/p>\n<\/div>\n<div class=\"textbox learning-objectives\">\n<h3>glossary<\/h3>\n<p><strong>microsleeps:<\/strong> very brief episodes of sleep in an otherwise awake person, often a mark of sleep deprivation<\/p>\n<p><strong>sleep debt:<\/strong> a cumulative sleep deficit for which your body will eventually need to compensate<\/p>\n<\/div>\n\n\t\t\t <section class=\"citations-section\" role=\"contentinfo\">\n\t\t\t <h3>Candela Citations<\/h3>\n\t\t\t\t\t <div>\n\t\t\t\t\t\t <div id=\"citation-list-1977\">\n\t\t\t\t\t\t\t <div class=\"licensing\"><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Original<\/div><ul class=\"citation-list\"><li>College Success. <strong>Provided by<\/strong>: Lumen Learning. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by\/4.0\/\">CC BY: Attribution<\/a><\/em><\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">CC licensed content, Shared previously<\/div><ul class=\"citation-list\"><li>Image of clock numbers. <strong>Authored by<\/strong>: Adam B. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/flic.kr\/p\/6ZrURC\">https:\/\/flic.kr\/p\/6ZrURC<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc\/4.0\/\">CC BY-NC: Attribution-NonCommercial<\/a><\/em><\/li><li>Image of eye. <strong>Authored by<\/strong>: Jessica Rabbit. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/flic.kr\/p\/xAGda\">https:\/\/flic.kr\/p\/xAGda<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/licenses\/by-nc\/4.0\/\">CC BY-NC: Attribution-NonCommercial<\/a><\/em><\/li><\/ul><div class=\"license-attribution-dropdown-subheading\">Public domain content<\/div><ul class=\"citation-list\"><li>Understanding Sleep: Tips. <strong>Provided by<\/strong>: National Institutes of Health. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"http:\/\/www.ninds.nih.gov\/disorders\/brain_basics\/understanding_sleep.htm#Tips\">http:\/\/www.ninds.nih.gov\/disorders\/brain_basics\/understanding_sleep.htm#Tips<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/about\/pdm\">Public Domain: No Known Copyright<\/a><\/em><\/li><li>Brain Basics: Understanding Sleep. <strong>Provided by<\/strong>: National Institutes of Health. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"http:\/\/www.ninds.nih.gov\/disorders\/brain_basics\/understanding_sleep.htm\">http:\/\/www.ninds.nih.gov\/disorders\/brain_basics\/understanding_sleep.htm<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/about\/pdm\">Public Domain: No Known Copyright<\/a><\/em><\/li><li>The Benefits of Slumber. <strong>Provided by<\/strong>: National Institutes of Health. <strong>Located at<\/strong>: <a target=\"_blank\" href=\"https:\/\/newsinhealth.nih.gov\/issue\/apr2013\/feature1\">https:\/\/newsinhealth.nih.gov\/issue\/apr2013\/feature1<\/a>. <strong>License<\/strong>: <em><a target=\"_blank\" rel=\"license\" href=\"https:\/\/creativecommons.org\/about\/pdm\">Public Domain: No Known Copyright<\/a><\/em><\/li><\/ul><\/div>\n\t\t\t\t\t\t <\/div>\n\t\t\t\t\t <\/div>\n\t\t\t <\/section><hr class=\"before-footnotes clear\" \/><div class=\"footnotes\"><ol><li id=\"footnote-1977-1\">https:\/\/www.sleepassociation.org\/about-sleep\/what-is-sleep\/ <a href=\"#return-footnote-1977-1\" class=\"return-footnote\" aria-label=\"Return to footnote 1\">&crarr;<\/a><\/li><li id=\"footnote-1977-2\">Ibid. <a href=\"#return-footnote-1977-2\" class=\"return-footnote\" aria-label=\"Return to footnote 2\">&crarr;<\/a><\/li><li id=\"footnote-1977-3\">Ibid. <a href=\"#return-footnote-1977-3\" class=\"return-footnote\" aria-label=\"Return to footnote 3\">&crarr;<\/a><\/li><li id=\"footnote-1977-4\">Ibid. <a href=\"#return-footnote-1977-4\" class=\"return-footnote\" aria-label=\"Return to footnote 4\">&crarr;<\/a><\/li><li id=\"footnote-1977-5\">Ibid. <a href=\"#return-footnote-1977-5\" class=\"return-footnote\" aria-label=\"Return to footnote 5\">&crarr;<\/a><\/li><\/ol><\/div>","protected":false},"author":19,"menu_order":7,"template":"","meta":{"_candela_citation":"[{\"type\":\"original\",\"description\":\"College 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