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Evan Reppeto

Professor Echols

English 1201

October 28 2021

The Importance of Sleep

From the time I was born to today, my parents have always stressed to me the importance

of sleep. Being young and rebellious I always doubted the words that would leave their mouths.

Going in one ear, and straight through the other. I remember when I was younger the fights that

would occur just for one of my siblings or I to be put to sleep. It was always “one more

commercial”, “let me finish my snack”, or “just ten more minutes”. Once we eventually were in

our beds we never stayed there very long. My brother or I would always sneak out of our rooms

to the balcony where we could watch the television without our parents knowing. Nowadays, I

have my own television in my room, my phone, and even my Xbox. There was no longer a need

to sneak out for I had what I needed right in front of me. To this day I still sometimes stay up

way too late, even when I have to wake up early for school the following morning. Typically I

end up feeling hungover, and tired the rest of the day. My body unable to function. My brain

feeling numb to learning, fighting the urge to fall asleep right on my desk. Maybe my parents

were right, there really is a great importance behind sleep. What is the role of sleep on one’s

body? Various articles and studies have been made to gather information on this subject and

explore the effects of sleep. By getting good quality sleep for just the right amount of time, the

body is effected with positive impacts such as better health, functionality, mood, and physical/

mental ability.
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Sleeping has and always will be a big part of every person’s life. In history, the idea of

sleeping and dreaming had always been relevant. However, the true study of sleep didn’t begin

until 1888 when there was the discovery of the neuron. Neurons are cells in the nervous system,

that gave scientists a better understanding of how the brain communicates with the body. These

neurons allow the brain to receive messages from the body, send messages that control muscles,

and help induce sleep. The discovery of the neuron is what led to the studying of sleep and the

understanding scientists have today. Through this they were able to explore the ways of how

sleep works in unison with the body. Not only were sleeping drugs invented, but scientists

discovered the five stages of sleep, ways to measure brain waves, and the biological clock inside

all living organisms called the circadian rhythm. While the main purpose of sleep remains a

mystery, these findings would set the basis for the studies that occur today on sleep, and provide

more insight on the impact-fullness of sleep on one’s body.

When considering the impacts of sleep on the human body, there can be both positive

effects (if slept correctly) and negative effects (oversleep, sleep loss, poor quality, etc.). These

effects are determined on the quality of sleep someone gets as well as the length of sleep they

receive on a nightly basis. In order to receive the best results one must get both a good quality of

sleep, and sleep for just the right time. If they were to not follow this, and get poor quality sleep,

sleep for too little, or sleep for too long, there could be negative consequences that follow. These

consequences can include behavioral changes, cognitive impairment, depression, obesity, and

many other detrimental effects. On the contrary, a healthy sleep schedule can bring positive

consequences that will not only prevent these effects, but provide a healthier lifestyle, more

energy, and an overall better way of living. Ultimately the sleep someone receives is their choice,
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and that choice can play a big role in the way their body functions throughout the day and even

the future.

Moving on, sleep can have a variety of impacts on mental health and cognitive ability.

There is a huge link between sleep and the brains ability to do its job. The brain requires an

adequate amount of sleep, at a good quality in order to function properly. By following a good

sleep schedule the brain is able to operate more effectively and efficiently, that will overall

increase ones productivity throughout the day. Not only that, but during sleep the brain is able to

flush out harmful toxins that build up during your time awake (NIDIS). Sleep has a critical part

in alertness, memory, and one’s ability to sustain attention(Worley). By getting insufficient sleep

or at a poor quality, those abilities can be weakened and undergo negative consequences. These

negative effects can cause the brain to suffer cognitive impairment, that damage your ability to

think, memory, concentration, and accuracy (Johnson)(Worley). In fact, “studies conducted by

Dr. Dinges and other scientists have shown that cognitive performance and vigilant attention

begin to decline fairly quickly after more than 16 hours of continuous wakefulness, and that

sleep deficits from partial sleep deprivation can accumulate over time, resulting in a steady

deterioration in alertness”. (Worley). This study proves that by suffering from sleep deprivation,

the brains ability to function properly becomes impaired and damaged. To add on, in some

instances where one is sleep deprived, they can experience micro sleep, or episodes where the

body may fall asleep for a couple of seconds and lose consciousness without even knowing. This

can be extremely dangerous if your driving, operating heavy machinery, etc. (Watson and

Cherney).

Furthermore, by going more in depth one can find the importance sleep plays on ones

memory. During sleep the brain is able to consolidate information, and properly store it. There
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are three stages in the brains learning process called: “acquisition where the brain is able to

obtain information and store it as memory, consolidation, where those connections are

strengthened or weakened so that the memory can be accessed easier, and lastly recall, where the

brain is able to access and use those memories (Quan). If one doesn’t receive enough sleep, these

stages can be tremendously effected. Although the understanding of how sleep enables memory

is still a mystery, studies have proven there to be a link between sleep deprivation and the ability

to consolidate memories (Quan). By getting less sleep, it effects the ability to focus and retain

information, interfering with the brains job of memory. Some of these things include factual

information, such as the name of a country, and procedural information, which is the “how to do

something”. Without sleep the neurons become overworked, and can no longer function to

coordinate information (Quan). This means that one can lose their ability to access previously

learned information from their brain. The importance of getting a good nights rest is imperative

for the brain to be able to learn new things and retain memories.

Another important aspect of the brain that is effected by sleep is the way one behaves,

acts, and their mood. These features are all key factors in ones every day life, as well as the way

they communicate and react to others. By having a positive attitude, good behavior, and good

mood, a person is more likely to have a better day not only for themselves, but with others as

well. They will be able to be positive and communicate with others in a fair manner. In order to

get the best of these aspects, the appropriate type of sleep is necessary. Under other conditions

such as oversleeping or sleep loss, it can cause the brain to not work properly, and effect ones

emotional state. In fact, it causes those who experience it to be more prone to mood swings,

depression, and anxiety (Watson and Cherney). Another way is that one “may be more irritable,

short-tempered, and vulnerable to stress” (Quan). Without an adequate amount of sleep, the body
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becomes more responsive to low-stressors or in other words one becomes more sensitive

emotionally and socially (Worley). By becoming more sensitive to these things, the way one may

behave and act throughout the day could drastically change. They would experience sensitivity to

smaller things or receive a negative attitude much easier. This makes it vital to get a good nights

sleep regularly so that the brain can be healthy and have strong emotional state.

While sleep plays a big part on our mental ability, there is also a huge connection to our

physical state as well. One of the biggest examples is weight gain. A given, is that fact of feeling

more fatigued and tired when not receiving a moderate amount of sleep. In doing so one may

experience a feeling of not wanting to exercise. Overtime, this can lead to detrimental effects on

ones weight. By not exercising one is more likely to gain weight due to the inability to burn

calories and build muscle mass. Another way is through the chemical imbalances in the brain

that affects the bodies hunger. During sleep, your body affects the levels of two hormones, leptin

and ghrelin, which regulate your diet. Leptin is the hormone that tells the body your “full”. In

order for these hormones to be produced correctly, the sleep one gets must be correct as well.

Without sleep the body reduces this hormone and increases ghrelin which tells the body your

“hungry” (Watson and Cherney). This imbalance can cause nighttime snacking or overeating,

resulting in an increased amount of food intake when it is not necessary. This can bring the body

to gain weight much easier. Another study found that those who slept for less than six hours were

more like to have extra body weight while those who slept for more than eight hours tended to

experience the lowest body fat (Quan). Further adding to the fact that sleep is required for a

better physical state.

On top of that, sleep also helps prevent the likelihood of developing certain diseases and

disorders. Some of these include cardiovascular disease, metabolic disease, and diabetes
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(Johnson)(Quan). If one doesn’t sleep properly the risk for these diseases can increase

exponentially. Sleep deprivation can cause the body to decrease the amount of insulin released

after eating. Insulin is what helps prevent diabetes and lower the blood sugar level in the body.

Not just that, but it has also been found that sleep deprivation can also lower the body’s tolerance

for glucose (Watson and Cherney). These abnormalities are what causes diabetes and obesity in

someone, furthermore stressing the importance of sleep. Another important link is the bond

between sleep and the cardiovascular system. Sleep has a big part in preventing heart problems,

and by getting improper sleep, the body has an increased of developing problems related to the

heart. It helps keep regulate blood pressure and inflammation within the blood vessels (Watson

and Cherney). It also helps keep those vessels healthy and strong to prevent heart disease.

Meanwhile, “People who don’t sleep enough are more likely to get cardiovascular disease. One

analysis linked insomnia to an increased risk of heart attack and stroke“ (Watson and Cherney).

These are just two examples of the variety of diseases and disorders sleep helps to ward off.

Moving on, another important physical component sleep effects is the immune system.

There is a bidirectional relationship where one always effects the other (Suni). Immune

responses can affect your sleep, while a consistent and good sleep can strengthen the immune

system. Getting a good nights sleep strengthens the immune system, which allows for “adaptive

immunity, efficient response to vaccines, and less severe allergic reactions” (Suni). During sleep,

your body produces more cytokines for inflammation and also strengthens the immune memory

to fight off viruses. This occurs when the body slows its breathing and muscle activity during

sleep, which frees energy to be used in the immune system (Suni). Much like how sleep affects

the brains ability for memory, it has a big part in the body’s ability for immune memory. Even

involving vaccines, “people who get insufficient sleep may not give their bodies enough time to
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develop immunological memory, potentially leaving them unprotected despite having been

vaccinated” (Suni). This makes it even more important to get sufficient sleep every night so this

can prevented. Not only that, but sleep deprivation has also been found to weaken the immune

system and decrease the ability to resist infections, or other illnesses (Quan). In order for the

body to remain strong and healthy, it requires a strong immune system that is partly acquired by

getting enough sleep.

While getting a good amount of sleep is a great thing, it is also even more important to

not sleep for too long. Although there is a ton of fantastic outcomes of getting sleep,

oversleeping can sometimes be just as worse as not getting enough sleep. Much of the impacts

are similar to those of sleep deprivation such as depression, cognitive impairment, risk of

obesity, and more (Osmun). Oversleeping can be different for everyone. The perfect amount of

sleep most experts recommend is between 7-9 hours. However, a good amount of sleep may be 9

hours for one person, but another might need more. But, “in most studies and for most experts,

over nine hours is considered an excessive or long amount of sleep for adults” (Osmun). Some

causes of oversleeping may be due to the quality of sleep that one has. If one sleeps for 8 hours

but has a poor quality of sleep, it may cause the need for their body to sleep longer. In order to

sleep for the proper amount of time, one must get deep restorative sleep (Osmun). Just as it is

important to get enough sleep, it also just as important to not oversleep.

Oversleeping can bring many of the same effect as sleep deprivation. One of these is the

brains inability to function. Many studies have found that oversleeping can cause many of the

same mental impairments as not getting enough asleep. Some of these factors include cognition,

depression, degenerative diseases. Studies have proven their to be a link between a decrease in

cognitive preformance, memory, and functionality with too much sleep. Other studies have
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linked Alzheimer’s disease and depression to oversleeping as well. In addition, a “large Spanish

study found that long sleepers may be at increased risk of developing dementia” (Osmun). Not

only is it mental but overlseeping can cause physical issues as well. It can cause back pain and

headaches due to an excessive amount of time in bed. It can also cause weight gain much like

sleep loss. In fact, a six year study done by Canadian researchers found a link between weight

and sleep as well. They found that both short and long sleepers had a greater chance to gain

weight when compared to normal sleepers. Those who overslept for more than 9 hours were 21%

more likely to become obese (Osmun). Although sleep is a good thing, it is more crucial to not

over sleep or under sleep, and lose some of the bodies functionality.

All of the effects of sleep can effect the way one functions throughout the day. This can

be from the length of their day, to the way they behave, to their focus level, to the amount of

energy they have. Sleep affects almost every aspect of the day. By getting the proper amount of

sleep with a good quality these effects can be positive and leave good effects on ones day. It can

improve health and help fight off viruses/diseases, provide a better attitude, and keep the mind

strong. Throughout the day the body will have more energy and focus, that will help with the

jobs we are faced. The brain will be able to retain information easier, and call upon those
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memories when they are needed as well. The positive effects sleep can have on a daily life is

endless.

Fig 1. This image provides the different areas of the body sleep affects, and the the positive

outcomes it has on those areas (“Why is Sleep Important?”).

However, if not enough or too much sleep occurs, the daily life becomes much harder.

There will be less energy to get things done, it’ll be easier to get ill, there would be more stress,
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and the brains performance would decrease. Not just do the days become more difficult, but the

safety of the body becomes important. With the body becoming less resistant to illnesses, it

could be under caution to suffer more deadly diseases/ disorders. It could also begin to suffer

from fatal consequences of obesity and weight gain. With the focus level decreasing as well, it

could lead to life and death scenarios when operating machinery or driving. By losing just a little

bit of attention during those activities, it puts the lives of the person and others at serious danger.

It could lead to serious incidents or crashes that might cause death. In fact, “Drowsy driving

causes 1 million crashes, 500,000 injuries, and 8,000 deaths each year in the U.S” (Quan). The

need for sleep is devastatingly important when it comes to the actions we do every day. It is vital

in order for the body to stay healthy, and for the safety of others as well.

When it comes to helping get a good nights sleep, a variety of factors can help. Many of

the things one does before bed can help determine whether it will be easier to sleep, the type of

sleep, or how long we sleep. The things one does before bed is very important the sleep they get.

A way to start going to bed, is by taking an hour of relaxation or downtime. According to Seal,

from The Guardian, she states that if someone was to go to bed by 11 pm, they should usually

head to their room before 10 pm in order to wind down (Seal). Another way is by decreasing the

amount of screen time. To start, it stimulates the brain to stay awake. Just by getting up and

checking it, it can engage the brain and delay sleep (Cleveland Clinic). Secondly the the blue

light from the screen can suppress melatonin, a hormone that regulates the sleep-wake cycle

(Cleveland Clinic). The screen mimics the daylight, and can throw off the sleep cycle/circadian

rhythm (internal body clock). The third way screen time can affect sleep is that there could be

something that brings out an emotional response (Cleveland Clinic). For example, seeing a

happy picture on instagram could delay sleep. A final way of helping to get sleep is by getting of
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plenty of daylight during the day, and plenty of darkness of night. The reason for this is, “we are

a dark-deprived society and we need darkness at night to trigger the release of a hormone

called melatonin. As melatonin rises, we get sleepier (Seal). By taking care of the body and brain

before bed, it is more likely that the quality and length of sleep will improve. Henceforth

resulting in the positive effects that humans need.

When not considering the effects of sleep, it is important to the acknowledge other

viewpoints. In some cases, others might see sleep as unimportant, and not necessary. Some may

sleep as just a time of rest where its not required. Some may not need as much sleep as others,

and can function on little sleep. Others might also see it as more time in their day. The less time

they spend sleeping, the more time they will have throughout their day. This means they could

achieve more things, have more fun, and not have to sleep as long. Some also state that the

circadian rhythm is actually more important than sleep. By going to bed at the same time, and

waking up every day is more important than the actual amount of sleep one gets as well as the

quality. While a lot of these factors are good points, sleep is very important. It plays a bigger part

in daily life other than just being a waste time. It helps to keep the body healthy and safe, while

also providing necessary energy.

In conclusion, I’m left with an answer to the ever pondering question on if my parents

were correct. It turns out they were, the sleep I get every night plays a big role with the health of

my body. I learned the terrifying effects of not getting enough of sleep, or by sleeping too long. I

also found the time I need to spend asleep, and how I can achieve the best results in order to stay

healthy. Sleep is necessary for survival just like food, water, and air. It is what helps keep the

mind strong and the body in good shape. It keeps us out of harmful situations, and away from

devastating diseases and illnesses. By getting an adequate amount of sleep in the 7-9 hour time
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range, one can keep their body and mind in a strong and healthy state. The importance of sleep

on not just daily life, but the future as well is endless. Sleep is the time to relax, reset, and heal.

Every person should try to make time for sleep, and prepare for it in the proper manner in order

to live a healthy and good life.

Works Cited

“3 Reasons Screen Time before Bed Is Harmful.” Cleveland Clinic, 25 Oct. 2021,

https://health.clevelandclinic.org/put-the-phone-away-3-reasons-why-looking-at-it-

before-bed-is-a-bad-habit/.

”Why is Sleep Important?”. My Home Vitality, 2021, https://www.myhomevitality.com/why-is-

sleep-important/ Accessed 4 November 2021

Johnson, Gail. “Sleep on It: It’s as Important to Our Health as Diet and Exercise.” Alive:

Canada’s Natural Health & Wellness Magazine, no. 457, Nov. 2020, pp. 36–

41 EBSCOhost,

search.ebscohost.com/login.aspx?direct=true&db=ccm&AN=147523268&site=eds-live.

Osmun, Rosie. “Oversleeping: The Effects & Health Risks of Sleeping Too Much.” Edited by

Michele Roberge , Amerisleep, Early Bird, 11 Oct. 2021,

https://amerisleep.com/blog/oversleeping-the-health-effects/.

Quan, Stuart. “Sleep and Health.” Sleep and Health | Need Sleep, Harvard Medical School, 31

Dec. 2008, http://healthysleep.med.harvard.edu/need- sleep/whats-in-it-for-you/health.

Seal, Rebecca. “Stop All the Clocks: Why Are We so Bad at Going to Bed?” The Guardian, 15

Oct. 2021.

Suni , Eric. “Sleep & Immunity: Can a Lack of Sleep Make You Sick?” Edited by Kimberly

Truong , Sleep Foundation, Sleep Foundation, 19 Nov. 2020,

https://www.sleepfoundation.org/physical-health/how-sleep-affects-immunity.

Vargas, Lara. “The Full History of Human Sleep and Sleep Patterns.” Savvy Sleeper, 17 Dec.
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2020, https://savvysleeper.org/history-of-sleep/.

Watson, Stephanie, and Kristeen Cherney . “11 Effects of Sleep Deprivation on Your Body.”

Edited by Stacy Sampson, Healthline, Healthline Media, 15 May 2020,

https://www.healthline.com/health/sleep-deprivation/effects-on-body.

Worley, Susan L. “The Extraordinary Importance of Sleep: The Detrimental Effects of

Inadequate Sleep on Health and Public Safety Drive an Explosion of Sleep

Research.” P&T: A Peer-Reviewed Journal for Managed Care & Formulary

Management, vol. 43, no. 12, Dec. 2018, pp. 758–763. EBSCOhost,

search.ebscohost.com/login.aspx?direct=true&db=ccm&AN=133417593&site=eds-live.