Top 3 Benefits of Getting More Sleep

Let talk about sleep! 

Everyone knows they feel better after a good nights rest, but what really happens while you are sleeping. There are countless reasons prioritize sleep but I have highlighted the top 3 benefits of getting more sleep. After recently traveling for two weeks and not prioritizing sleep, this is something that is top of my mind for me. I am feeling completely run down and I have caught a cold. I know that typically my immune system is strong and I would be able to fight off this cold quickly but I am still struggling to get back to feeling 100% quickly. And, I definitely can tell that a lack of sleep has been a major part of this. 

So, why is sleep so important? Believe it or not, while you are resting your body is VERY busy. There are so many things your body is busy doing but I have highlighted 5 important aspects of getting a good nights rest below.

1. Immune cells are formed at the highest level during sleep

While you are sleeping, your body is replenishing itself in immune cells. Researchers have found that numbers and activity of every immune cell are higher during the nighttime hours, which is just one reason to get a good nights rest [1].

Additionally, it has been found that T cells (a type of white blood cells that are key to fighting off infection) are much stronger in people that sleep than in people that are sleep deprived. This means that your body is much more likely to quickly find and attack an infection if you’re getting proper rest than if you get poor sleep. For people who get poor sleep, stress hormones may inhibit the ability of T cells to function as effectively [2}.

2. During sleep, the body produces hormones required to heal and grow tissue

The production of Growth Hormone, required to grow new tissue, is at its highest in the overnight hours. Because we conserving the energy from activities we are doing while awake, our bodies spend their energy on important healing processes [1]. It has also been discovered that damaged tissue heal much faster during deep sleep because cortisol and adrenaline that are present during wakeful hours inhibits cell division [3].

3. While you sleep, your body detoxifies

Our bodies are constantly filled with toxins from many different things, including environmental toxins, consuming unhealthy foods and even the waste that is left after our cells are used. All these toxins must leave our body somehow and sleep is the best time to do so [1].

The space between brain cells increases during sleep, allowing the brain to flush out toxins that build up during waking hours. If you aren’t getting properly sleep nightly, your body may be struggling to find a way to properly detoxify. And a build up of toxins can lead to many horrible health conditions and diseases [1].

How to get enough sleep every night?

Sleep has been proven to be vital to human health and creates overall restoration of the body. Personally, I feel the best after a solid 7-8 hours of sleep (which I know can be hard)!

So what can you do this week to prioritize sleep? Here are a few ideas

  • Put your phone away a little earlier. We have become so addicted to our phones that they are the first thing we see in the morning and the last thing before bed. The blue light from these little screens can completely mess up our circadian rhythm (our sleep-wake cycle). If you are going to be looking at a screen late at night, it’s probably time to invest in some blue light blocking glasses. They help by reducing the amount of blue light that enters your eyes which should help your circadian rhythm. I really enjoy my Felix Gray blue light glasses.
  • Go to bed earlier than you are used to. It can be hard to stop watching that binge worthy show on Netflix but if you get into bed a little earlier, you have no idea what you will do for your overall health. Waking up feeling more rested and having more energy the next day starts you on the perfect cycle to a life full of health!!
  • Meditate before bed to reduce sleep and get to bed quicker. I know, firsthand, how hard it can be to turn your mind off when your head hits the pillow. But. mediating might just be the key to fixing that problem. Deep breathing and meditation practice is a great way for you to get rid of those running thoughts and relax your mind and body. I use the headspace app for a guided meditation before bed!


  1. Nutritional Therapy Association. (2020). Sleep, Stress, and Movement Student Guide [PDF Document]
  2. American Physiological Society (APS). (2016, November 15). Study explores how immune system functions during sleep. ScienceDaily. Retrieved November 21, 2022 from
  3. Adam, K., & Oswald, I. (1984). Sleep helps healing. British medical journal (Clinical research ed.)289(6456), 1400–1401.

Leave a Reply

Your email address will not be published. Required fields are marked *