Written by Yashita Patlolla
Edited by Navika Mittal
Sleeping is an important behavior that the human body system performs every day. However, most people fail to realize just how much a poor sleep schedule can impair cognitive function. During sleep, our brain goes through phases that allow for improved consolidation of memory, control of emotions and metabolic processes, and discarding waste. Through the course of multiple studies, scientists have come to the conclusion that sleep plays a crucial role in supporting core bodily processes, helping humans function properly. Without a proper sleep /schedule, important processes can be disrupted, potentially causing problems for the body in the future.
When humans go to sleep, they experience different sleep stages categorized as NREM 1, NREM 2, NREM 3, and REM sleep. Each stage of sleep has a specific benefit to the body. For example, during NREM 3, growth hormone is released, and the human body has time to repair itself and grow. The REM stage of sleep helps regulate cognitive functions, namely memory consolidation, learning, and emotional regulation. If an individual doesn't receive proper sleep, their brain cannot go through these crucial phases at night, ultimately causing issues for their health in the long run.
Improvement in memory is a major benefit of having a healthy sleep schedule. Throughout the day, an individual may encounter all types of information. During sleep, the brain takes this information and sorts through it, determining which is necessary and which can be forgotten. Harvard Medical School performed a study where the performance of student volunteers who had been awake for 35 hours was compared to those who had a good night's sleep. The results of this study concluded that people who got a good night’s sleep performed an average of 19 percent better on memory tasks compared to those who stayed awake.
Sleep also helps regulate an individual's emotions. There is a neural cluster in the brain called the amygdala. This cluster handles everything related to processing and handling emotions, specifically fear and anger-related emotions, which become more severe when an individual receives less sleep. Less sleep has also been linked to mental health issues. This further reinforces the importance of sleep to regulate and control emotions.
A good night's rest can also help cleanse your brain. During the daytime, when our brain is functioning, it builds up waste particularly beta amyloids. These are specific proteins that can lead to Alzheimer's if there is excess buildup. However, during sleep, our brain's glymphatic system helps clean and wash away any unnecessary waste. However, if the human body doesn't receive the sleep it needs, this process might not happen, increasing the likelihood of neurodegenerative diseases.
But the bright side is that there are multiple ways to improve your sleep schedule. For example, you could set a specific bedtime to sleep and wake up at the same time every day. Avoiding caffeine at night and limiting screen usage before bed can also help, as screens disrupt the circadian rhythm. Additionally, having a relaxing routine, such as reading before bed, can prepare your brain for sleep.
If you struggle to fall asleep, there are multiple remedial approaches that can help. One potential treatment for insomnia is cognitive-behavioral therapy, or CBT-I. These types of treatments help change harmful sleep-related habits and attitudes and also limit unfavorable sleep-related thoughts. It might be useful for people who are concerned about their incapacity to fall asleep. However, if these problems continue, it’s usually best to report it to a doctor.
Sleep facilitates digestion, improves emotional stability, and improves cognitive performance in addition to helping individuals relax. Your mind is refreshed after a good night’s sleep, ultimately helping you feel better, think more clearly, and overall be more healthy. Therefore, the next time you stay up late, remember how important sleep is to your health.
Works cited
Suni, Eric. “What Happens When You Sleep: The Science of Sleep.” Sleep Foundation, 22 December 2023, https://www.sleepfoundation.org/how-sleep-works/what-happens-when-you-sleep. Accessed 17 February 2025.
“Sleep deprivation increases Alzheimer's protein.” National Institutes of Health (NIH), 24 April 2018, https://www.nih.gov/news-events/nih-research-matters/sleep-deprivation-increases-alzheimers-protein. Accessed 17 February 2025.
“Insomnia treatment: Cognitive behavioral therapy instead of sleeping pills.” Mayo Clinic, 5 April 2023, https://www.mayoclinic.org/diseases-conditions/insomnia/in-depth/insomnia-treatment/art-20046677. Accessed 17 February 2025.
Harvard Health. “Learning while you sleep: Dream or reality?” www.health.harvard.edu, Harvard Health, 1 February 2012, https://www.health.harvard.edu/staying-healthy/learning-while-you-sleep-dream-or-reality. Accessed 17 February 2025.
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