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Rebekah Honaker

Rachel Porter

English Composition II

5/1/2022

Sleeping and its effects on one's stress levels and health

Introduction

The more people grow up, the easier it becomes to pull an all-nighter with the hopes of

achieving something from official things like studying for a paper to watching that last episode

of a show. However, research proves that an all-nighter may have several negative consequences

that prove it more worthy to sleep and get done with the 'pressing matter' the following day.

Most individuals grow up hearing of the necessity of getting a good night's sleep from their

parents. However, as we grow up and life catches up with us, sleep becomes the last thing we

need. While most take rest for granted, research proves that a life with no sleep equals limited

health and lots of stress. Sleep has numerous health benefits for the body that help keep it

functioning to its top-notch state. However, sleeping too has its healthy habits that encourage

maximizing the benefits of the practice.

This paper shall look into the whole sleep concept and justify its necessity for human health

and well-being. Doing this shall initially cover a short, personal story regarding sleep followed

by a comprehensive look at sleep, healthy sleeping habits, and the benefits of having a complete

sleep cycle. The next segment shall address how sleep is related to poor health and increased

stress levels. Finally, the essay concludes by restating the central claims and offering new

ventures in the line of sleep.

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Personal Sleep Story

It is common knowledge that children need a lot of sleep to function optimally and grow

healthy. However, some enjoy sleeping while a good number have a hectic time sleeping,

especially at night. In my case, my parents insisted that I had to be the one child who did not

sleep unless under profound fatigue, which still warranted my waking up at night.

Sleep has not always come naturally to me, and I have struggled all my life with insomnia. As a

kid of three years, my lack of sleep was so intense that my parents took me to see a doctor who

concluded that I had anxiety. Well, one may be tempted to ask what would bring stress to such a

child, but his solution was to make sleep natural a process like any other and include sleep as a

part of a structured routine that helps with body relaxation.

Years later, after turning 18 and with an anxiety diagnosis, I understand what it means to

lack sleep because of stress and the pressures of life. Moreover, as a student, I have experienced

first-hand the effects of pulling an all-nighter before an exam and know just how much fatigue

contributes to the brain's slowed performance. However, it still does not come easily to me; just

as a child and I was intrigued to find out what researchers say about good sleep to gauge on

which end of the spectrum I belong and see whether there is something I can do that will reverse

the results.

This desire motivated my choice of the research questions used in this study. Specifically,

what is the relationship between sleep and living a healthy, well-to-do life? This question led me

through different paths allowing me access to lots of information, some shocking, exciting, and

ultimately pretty informative in line with good sleep. Therefore, this next segment shall hold

discussions regarding sleep and its benefits for people.

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Sleep and its Benefits

Sleep has immense benefits for people, but it is not simply closing one's eyes. Sleep has a

formula that allows one to reap the maximum benefits of the venture. Getting a good night's

sleep provides the body with an opportunity to rest and recharge for the next day and aids in

growth and memory. Most individuals imagine that nothing happens when one is sleeping;

however, this is contrary to recent findings indicating mass processes within the brain during the

conversion of information from the short to the long-term memory.

On the other hand, there are specific measures one can implement to ensure they reap the

benefits of sleep on a larger scale. These sleep habits make it easier for the body to relax into a

sleep mode. Coupled with the specified required sleep hours depending on an individual's age, it

makes room for healthy activity (Huberman n.p; Fernandez n.p). These hours proposed by

researchers ensure that one completes the sleep cycle in time to avoid walking around with a

sleep debt that impairs functioning on a whole other level.

The required hours for achieving healthy sleep are age-dependent, as already mentioned.

Newborns need the most sleep to enable them to grow significantly in brain development which

happens radically at this stage; therefore, they are supposed to sleep between 14 to 17 hours a

day (Huberman n.p). However, as they become infants and are more aware of their world, sleep

hours reduce to 12 to 15 hours (Akerstedt & Nilsson 5). On the other hand, toddlers require

between 11 to 14 hours of sleep to function optimally, which reduces to 10 to 13 hours once they

hit pre-school (Fernandez n.p). By the time they are school-aged children, the hours reduce to 9

to 11 hours, further dropping to 8 to 10 hours in the teenage years (Huberman n.p; Fernandez

n.p). for young adults and adults, 7 to 9 hours of sleep is usually enough (Akerstedt & Nilsson 5).

This number changes to 7 to 8 Hours in old age (Fernandez n.p). The trends suggest that the
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older one grows, the fewer hours they require to meet their sleep needs attributed to biological

and socio-economic factors.

Sleep usually happens in stages depending on the time and quality of the whole affair. There

are four total stages of sleep divided into two phases- rapid eye movement (REM) and Non-REM

(Akerstedt & Nilsson 6). The non-REM sleep happens first when one goes to sleep and

comprises three stages (Fry 4).

The first stage of non-REM sleep is light sleeping, which lasts between five to ten minutes.

This category prepares the body for sleep and marks the onset of the body slowing down and

relaxing, beginning with eye movement and muscle activity (Lindell et al. 7). It is sometimes

marked by a feeling of falling followed by sudden contractions, and if one is woken up at this

stage, they may feel as if they have not slept at all.

The second stage is the precursor to entering deep sleep. The body is still relaxing here,

marked by periodic muscle contraction and relaxation. Furthermore, the eye movements stop,

heart rate slows down, and temperature decreases (Fry 5). Moreover, brain activity becomes

slower, marked by periodic bursts of brain activity. Although it is easy to wake from this sleep, it

forms the foundation for a good sleep.

The final stage within this phase relates to deep sleep. This stage is marked by the brain

sending delta waves to the whole system (Lindell et al., 8). It is challenging for one to wake at

this time, and if they do, they end up feeling groggy and somewhat disoriented for a couple of

minutes after. This stage has no eye movement or muscle activity.

Research has identified several benefits that come from having a non-REM sleep—building bone

and muscle, strengthening the immune system, and repairing and regenerating tissues (Huberman
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n.p). As people age, non-REM sleep becomes less, meaning that the elderly receives lesser deep

sleep than young ones.

The next phase is the REM sleep, comprising two stages. The first REM stage is roughly 10

minutes long, with the following stages becoming longer. It happens roughly after one and a half

hours (Fernandez n.p). The stage features an increase in brain activity to a level similar to when

one is awake, implying that the sleep experienced at this stage is not as deep. However, the major

muscles like the legs and arms are usually temporarily paralyzed for both stages. Similarly, these

stages feature changes in the physical disposition that manifest in faster breathing, increased

heart rate and blood movement, rapid eye movement, and penile erections (Akerstedt & Nilsson

7). Due to these dynamics, these REM stages are where one experiences intense dreams.

The amount of sleep received in this phase is also affected by age dynamics. REM sleep is

highest when one is youngest and shows continuous decline into old age (Fernandez n.p). These

statistics reveal that the elderly struggle with getting good sleep, resulting in more health

problems and complications.

Knowing these stages is okay, but it is essential to understand what good sleep entails and

the factors affecting its attainment. A proper sleep cycle lasts 60 to 90 minutes, and it is

necessary to complete it for proper balance (Fernandez n.p). Sleep is primarily affected by

chemical processes in the brain; therefore, it is essential to understand that engaging in any

activities that may alter the neurotransmitters results in either more or less sleep (Utamatanin et

al. 152).

Some of the factors hindering the attainment of proper sleep include the place's temperature,

intake of recreational drugs, medication, and caffeine. As noted above, the temperatures drop,

and the body cannot regulate it, especially during REM sleep; therefore, it is essential to avoid
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very high or cold temperatures in the sleeping area. Experts suggest setting the temperatures

between 60- and 65-degrees Fahrenheit before sleeping (Walker n.p; Utamatanin et al. 155). On

the other hand, intake of some prescribed medications like anti-depressants is closely linked with

less REM sleep (Fry 8). Similarly, using drugs like alcohol and being a heavy smoker affects the

REM sleep making it less than the required amount due to experiencing withdrawals that cause

disrupted sleep (Walker n.p). Finally, caffeine is the magic portion that results in insomnia and is

a must-have for those seeking to pull all-nighters since it acts as a stimulant (Utamatanin et al.

153). All the mentioned factors inhibit healthy sleep, but the sleep remains in the system creating

a backlog that will ultimately slow down the body tremendously (Huberman n.p; Utamatanin et

al. 154). Therefore, it is advisable to avoid these substances to get good sleep.

Apart from this, other factors come into play in attaining proper sleep, including those that

should be done to promote good sleep and those to avoid. Among those that need to be done

include having a sleep schedule where one sleeps and wakes around the same time each day.

Additionally, relaxing and clearing one's head before bed, including outlining the next day's

activities to avoid the anxiety of anticipating its turnout and engaging in practices like bathing,

reading, or meditation (Akerstedt & Nilsson 6). Similarly, one is advised to keep healthy activity

levels throughout the day, primarily through exercising that spends the body's energy before

bedtime. Moreover, it is essential to maintain a good sleeping environment that places one in the

mood for sleep (Fry 9). If one does this and sleep is still evading them, they should consider

talking to their medical care provider to check the probability of having a sleep condition.

Alternatively, one is advised not to engage in certain activities before and during bedtime. These

include interacting with electronics before bed as they interfere with the body's melatonin

production necessary for the body to feel tired (Lindell et al. 10). Similarly, it is crucial to avoid
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negative thoughts in bed as they distract the body from wanting to sleep, contributing to one

lying in bed awake (Fry 9). Finally, people are advised to avoid taking naps after 3 P.M.

Although all these suggestions seem reasonable, people fail to pay heed to them, resulting in a

sleep debt that affects the mind's functioning and that of the body. As a result, one's body

experiences numerous side effects that researchers continue to discover. The following segment

shall evaluate some of the effects of failing to meet the required sleep hours.

Effects of Poor Sleep Patterns

Studies reveal that American adults, young adults, and teens' sleeping hours drastically fall

below the recommended numbers. On average, American adults report sleeping around 6.7

hours, while teens report sleeping 7.4 hours a night on a school night and 8.1 hours on a non-

school night (Lindell et al. 12; Fry 8). These numbers point out that the percentile population is

sleep deprived.

Most times, when individuals skip sleeping or push it to a later hour, they fail to recognize the

cumulative effects of their actions. The majority assume they can work without much sleep and

cut back on the hours to do something else they feel is more important. However, they soon

realize that the body cannot function without proper sleep since it will shut itself down (Özsoy et

al. 65). Lack of proper sleep promotes sleep debt, which must be paid, usually in reduced

concentration, energy levels, participation, reaction time, and judgment (Özsoy et al. 65; Fjell et

al. 3; Akerstedt & Nilsson 7). The reduction in these aspects affects one's participation in socio-

economic activities, ultimately impacting one's well-being. For instance, sleep deficit is a

significant cause of car crash accidents since most people with it tend to doze off while driving.

Moreover, sleep deprivation directly impacts one's energy levels, impacting their activity. When

one does not get enough sleep, the body feels weighed down, and individuals usually drag
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themselves around since the body wants to sleep off the debt because sleep gives the body time

to rest and regain lost energy (Lindell et al. 2; 4; Walker n.p). This heaviness contributes to one

being inactive at work, school, or in whichever endeavor they engage in throughout the day until

they sleep. Furthermore, when the body is experiencing high levels of deficit, it finds ways to

communicate its need for rest through severe headaches that bring about discomfort and limited

concentration (Fjell et al. 5). Thus, one's well-being is hindered.

The essay has already touched on the importance of sleep for brain development in infants; a

similar case is witnessed among adults, especially regarding memory containment. A study

conducted by Walker (n.p) shows that learning and retention are reduced to a greater degree

when one pulls an all-nighter. These studies defy the standard notion of studying the whole night

before a test. Furthermore, these studies suggest that sleeping before and after learning

contributes significantly to retaining the concept. When one sleeps, the brain converts new

information from short to long-term storage, which is essential for not losing the information

(Walker n.p; Huberman n.p). Researchers have cited this process as a significant reason behind

the development of Alzheimer's disease in the old who receive little sleep and have low memory

retention (Fjell et al. 6, 15; Özsoy et al. 67). Therefore, sleep is necessary for the brain to

function optimally and keep performance, learning, and retention high.

Another significant area related to lack of enough sleep is stress. The case with stress is

somewhat different since one causes the other and vice-versa, meaning that high-stress levels

cause insomnia which in turn causes stress (Fry 3; Huberman n.p). When one is stressed, they

tend to lay awake for hours, ruminating on their problems; they, therefore, miss out on getting

good sleep. On waking up, this group has high levels of sleep deprivation, limiting their activity

levels and performance, resulting in self-disappointment and stress. This cycle of stress
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culminates in mental and physical health problems, including depression, anxiety, obesity, heart

disease, and diabetes (Huberman n.p; Lindell et al. 4; Özsoy et al. 5). These diseases, in turn,

cause more stress in terms of finances to handle them and dealing with their side effects, and the

cycle keeps thriving. If this trend continues, one's life quality reduces tremendously, contributing

to a shorter life span- another effect of poor sleep cycles.

Recent studies also reveal alarming discoveries related to having poor sleep cycles

warranting further studies in the field. The primary effect in this category relates to the rising

proof of a relationship between sleeping five hours or less often and a heightened risk of

contracting cases of bowel, prostate, and breast cancer (Walker n.p). The ties are so strong that

WHO has listed night jobs as carcinogenic. Although shocking, the science behind it explains

that being around the light in the nighttime continuously, as in night jobs, lowers melatonin

which affects the sleep-wake rhythm increasing the chances of the growth of cancerous tumors

(Walker n.p).

Similarly, poor sleep is connected with reduced reproductive health. Studies have found

that "men who sleep less than five hours a night have significantly smaller testicles than those

who sleep seven hours or more" (Walker n.p). Moreover, men who usually sleep between four

and a half hours possess a person's testosterone levels ten years older than them (Walker n.p).

Studies reveal a similar pattern of reproductive health degeneration among women. This shows

that sleep is crucial for the essential aspect of wellness and should be enough reason for

individuals to pursue healthy sleep patterns since failing on this front means failing entire

generations.

Another astounding area reflecting the importance of proper sleep is the relationship

between poor sleep patterns and gene profile modification. Conducted studies reveal that about
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711 genes are repressed, and about 500 were increased in activity when individuals sleep for six

hours each day for a week (Walker n.p). The percentile of these repressed genes related to an

individual's immune systems made it hard for the body to defend itself against infections. On the

other hand, many of those experiencing increased activity is related to the increased development

of tumors, inflammation, and cardiovascular diseases (Walker n.p; Fjell et al. 9). These findings

justify the connection between sleep deprivation and the development of the diseases mentioned

above.

Conclusion

After going through the above data, it is evident that sleep is crucial for living a good, long

life. Sleep occurs in two phases, REM, and non-REM, which bear different benefits for the body

and mind. Studies into sleep have identified specific hours that individuals of varying ages

should sleep to evade sleep deprivation; however, American statistics reveal that most people

still sleep for fewer hours. This trend is worrying due to the adverse effects associated with poor

sleep cycles. Some of the effects relate to mental agility, affecting one's ability to learn and retain

concepts linked to Alzheimer's development. The effects of energy levels and participation are

also felt, affecting one's life quality. Moreover, there is strong evidence pointing to gene

modification which contributes to increased chances of contracting diseases like cancer, heart

diseases, and inflammatory problems. Lack of proper sleep also results in stress, further causing

diseases like depression, diabetes, and anxiety. All these results in a lower life span and poor

living quality. It is thus necessary to practice proper sleep habits to avoid these effects. These

findings prove that the statement "I can sleep when I die" is more accurate than it appears.

 
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