Lissa Coffey
Best-Selling Author, Lifestyle and Relationship Expert,
Better Sleep Council Spokesperson
We live in a fast-paced world, constantly juggling work, school, social activities, and countless responsibilities. When life gets busy, sleep is often the first thing we
sacrifice—whether by staying up late to finish tasks or waking up early to get a head start. But at what cost?
Science continues to reinforce what we inherently know: sleep is not a luxury—it’s a biological necessity. It regulates essential functions just like eating, drinking, and breathing. Without adequate sleep, our bodies and minds suffer.
Why Sleep is Non-Negotiable
The human body cannot function properly without sleep. While we may push through exhaustion with caffeine or adrenaline, prolonged sleep deprivation takes a serious toll on both physical and mental health. Research has shown that chronic sleep deprivation increases the risk of neurodegenerative diseases such as Alzheimer’s and Parkinson’s (Harvard Medical School, 2024).
One critical discovery is the role of sleep in waste clearance from the brain. The glymphatic system, a network of fluid channels in the brain, removes toxic waste during deep sleep. Studies have found that disrupted or insufficient sleep can lead to an accumulation of beta-amyloid proteins, a hallmark of Alzheimer’s disease (National Institutes of Health, 2023).
Sleep’s Role in Memory and Learning
Another vital function of sleep is memory consolidation. When we learn something new, our brains process and store this information during sleep, particularly during rapid eye movement (REM) sleep. A recent study from the University of California, Berkeley (2024) found that students who got a full night’s sleep after learning new material performed significantly better on memory recall tests than those who stayed up late cramming.
In addition, deep sleep plays a role in emotional regulation. When we lack sleep, the brain’s amygdala—the center for emotional processing—becomes overactive, making us more prone to anxiety and stress. In contrast, well-rested individuals exhibit stronger cognitive function, emotional stability, and decision-making skills (American Academy of Sleep Medicine, 2024).
Yawning: A Built-In Cooling System?
You may have noticed that yawning increases when you’re tired. While often linked to boredom, researchers now suggest that yawning helps regulate brain temperature. The brain generates heat throughout the day, and yawning allows cooler air to enter the body, helping to maintain optimal function (Journal of Neuroscience, 2023). This underscores how the body naturally signals when it’s time to rest.
The Right Amount of Sleep
Finding the right balance of sleep is key. Studies indicate that both too little and too much sleep can be harmful.
- Too little sleep (less than 6 hours per night) is linked to increased risk of stroke, cognitive decline, and mental health disorders.
- Too much sleep (more than 9 hours per night) has been associated with diabetes, obesity, heart disease, and depression (Harvard Medical School, 2024).
For most adults, 7 to 9 hours of high-quality sleep is the ideal range.
How Your Mattress Affects Sleep Quality
Beyond sleep duration, sleep quality is just as important. One of the most overlooked factors? Your mattress. Research shows that an unsupportive mattress can contribute to pain, restlessness, and poor sleep quality (BetterSleep.org).
When selecting a mattress:
- Look for a model that supports spinal alignment and pressure relief.
- Rest-test different options in a store by lying down for at least 10-15 minutes.
- Pay attention to motion isolation and temperature regulation features for deeper, uninterrupted sleep.
If you find yourself falling asleep at the mattress store, that’s a strong sign you need more sleep—and maybe that you’ve found the right one!
Final Thoughts
Sleep is a cornerstone of brain health, affecting everything from memory and learning to emotional stability and long-term cognitive function. In our fast-paced lives, prioritizing rest isn’t a sign of weakness—it’s a necessity for peak performance and overall well-being.
So tonight, put down the phone, turn off the laptop, and give your brain the rest it deserves. Your future self will thank you.
To learn more, visit bettersleep.org.
