You snooze, you lose.
Many of us live by this phrase, thinking it will help us get ahead in life. Granted, laziness won’t help, but this isn’t exactly a good mantra to live by if it means slacking on sleep. A less-is-more mentality with rest leads to big physical and mental consequences. Why would we think sleep is obstructing our path to success when it’s really the key to feeling our absolute best?
Here are some of the positive changes that occur when you get the recommended 7-9 hours of sleep each night:
You’re Less Grumpy
Ever notice that when you’re low on sleep, things agitate you more than usual? It feels like every driver out there is trying to make you late for work. Your kid’s “cute” singing grates on your last nerve. Even the birds chirping outside your bedroom window annoy you.
It’s no surprise, really. Just one night of subpar sleep causes changes in the brain that make you more irritable, angry, and unfriendly. And long-term sleep deprivation can contribute to depression and other psychiatric disorders.
Nobody wants to struggle through the day in a bad mood, so do yourself (and the people around you) a favor and get the rest you need.
You Stop Overreacting
When you’re tired, things seem a lot worse than they really are. Your brain hasn’t fully rested and recovered, which can cause a drastic emotional disconnect. The smallest negative occurrence can trigger an overreaction. You literally cry over spilled milk or yell for no good reason.
You Lose Weight Faster
If you’re low on sleep, certain hormones are thrown out of whack, which can lead to overeating and increased cravings for high-calorie, sugary, fatty foods. This also affects your metabolism and the stress hormone cortisol, which makes your body hold onto belly fat. Not to mention you’re obviously going to be tired and less likely to exercise.
The connection between sleep and weight-loss is undeniable. In fact, a study published in Annals of Internal Medicine found that people who spent 8.5 hours in bed lost 55% more fat than those getting 5.5 hours of sleep.
You’re Less Likely to Get Sick
Lack of sleep is a key contributor to immune deficiency. A study published in Sleep Medicine revealed that even one night of reduced sleep alters immune markers, making you more susceptible to infections and viruses such as the common cold, the flu, and even the COVID-19 virus. And if you do get adequate rest, you’ll recover faster if you do get sick.
You Think More Clearly
If you’re lacking rest, you are less productive and make more mistakes. Your brain just doesn’t function well. You may make comical errors (likr putting your keys in the fridge), but those mindless mistakes could be completely disastrous if you work in a life-critical position, such as a doctor or nurse.
Actually a well-rested brain is critical for learning and memory. Research shows students who get a good sleep the night before an exam get better grades than their sleep-deprived friends.
You Have Less Pain
When you get a daily dose of sleep, you may not need as many pain pills. A study in Arthritis & Rheumatology showed that poor sleep quality increases the intensity of pain. Lack of sleep increases inflammation, which affects pain levels and joint health. Chronically sleep-deprived people even have a much higher likelihood of developing painful conditions like fibromyalgia.
You Become a Better Athlete
Okay, so maybe you won’t reach the Olympics, but there’s a proven link between increased sleep and improved athletic performance. One study found that when collegiate basketball players got 10 hours of sleep per night, they had improved sprint times, better shooting accuracy, and a sharper mental game.
If you want to do your best, get your rest. Of course, it’s easier said than done, but make regular sleep a top priority as best you can. The benefits are well worth it.
Written by LJ Kunkel, a health & wellness writer, fitness trainer, and mother of three.
