informative speech on the importance of sleep

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Why a Good Night’s Sleep Is Important for Your Health

• Restoration
• Stress Reduction
• Body Weight
• Illness Prevention
• Mental Health

How to Improve Your Sleep

Sleep is important due to the impact it has on your overall health. Appropriate sleep is needed for mental focus and memory, managing stress, maintaining proper body weight, boosting the immune system, and a host of other wellness needs. Some studies suggest sleep can help to prevent illness, such as diabetes or obesity .

Adults aged 18 to 60 years should get at least seven hours of sleep each night in order to achieve the benefits of sleep. If not, you run the risk of becoming sleep-deprived .

This article explains the role of sleep in overall health and offers tips on how to improve your sleep. Research on sleep and sleep cycles has elevated awareness about sleep hygiene (healthy sleep habits) and the quality of sleep.

 Illustration by Emily Roberts for Verywell Health

Sleep Is Restorative

When you sleep, you allow your body to repair and rebuild. During this time, the body is able to clear debris from the lymphatic system, which boosts the immune system.

While you sleep, there are many important processes that happen, including:

• Muscle repair
• Protein synthesis
• Tissue growth
• Hormone release

Sleep Reduces Stress

Sleep is a powerful stress reliever. It improves concentration, regulates mood, and sharpens judgment and decision-making. A lack of sleep not only reduces mental clarity but the ability to cope with stressful situations.

This is due, in part, to changes in cortisol levels. Typically, your cortisol levels fall in the evening hours, as one element of the body’s natural preparation for sleep. When sleep is lost, cortisol levels remain high and interfere with the release of melatonin, a hormone that is essential for the regulation of sleep-wake cycles.

Some studies suggest these changes could even be used to evaluate depression in people with bipolar disorder. Other studies demonstrate a link between sleep, chronic stress, and depression with an eye on heart rate changes.

Sleep Improves Your Memory

The link between sleep and memory processing is well established. Sleep serves as an opportunity for the mind to process all the stimuli taken in while awake. It triggers changes in the brain that strengthen neural connections helping us to form memories.

Sleep quality is important when learning new information and using memory. Numerous research studies find that electrophysiological, neurochemical, and genetic mechanisms that take place during the slow-wave sleep stage of sleep are key.

Sleep Helps You Maintain a Healthy Body Weight

When you are sleep deprived, your body alters the hormones that regulate hunger and appetite. These hormones include:

• Leptin: This hormone suppresses appetite and encourages the body to expend energy.
• Ghrelin: This hormone triggers feelings of hunger.

Both of these hormones are thrown off when you are short on sleep—leptin goes down and ghrelin goes up. Obstructive sleep apnea , a serious sleep disorder, is linked with obesity as well.

Sleep and Appetite

Sleep deprivation can activate the endocannabinoid (eCB) system in the brain (the same areas activated by marijuana) which increases hunger and appetite. Stimulating the eCB reward system makes you more likely to crave junk food.  You are also more likely to make these unhealthy lifestyle choices when you are tired. If that's often the case, it can lead to weight gain or diabetes over time.  

Sleep May Prevent Illnesses

Sleep deprivation can have very detrimental health impacts and has been linked to chronic diseases such as diabetes and heart disease. Here are some of the health conditions in which it may play a role.

Respiratory Illness and Infection

Lack of sleep makes you more vulnerable to respiratory illness and infection. A study of more than 600,000 people found that insomnia was a contributing cause when catching a cold or the flu , as well as a factor in how severe the infection became.

Obstructive sleep apnea, a common sleep disturbance, is linked with a number of cardiovascular (heart and blood vessel) diseases. For example, 40% to 60% of people experiencing symptomatic heart failure also are diagnosed with sleep-disordered breathing.

Other heart conditions linked with sleep apnea include:

• Coronary artery disease
• Pulmonary hypertension
• High blood pressure
• Heart arrhythmias

There's no direct evidence to suggest that sleep quantity or quality affects the risk of cancer, although studies have looked at the role of sleep in developing breast cancer , lung cancer , and more.

For example, research on lung cancer suggests a relationship between lack of sleep and adenocarcinoma risk, but more research on sleep traits (how long you sleep, whether you take naps) is needed.

Studies also are exploring the role of sleep in those already diagnosed with cancer, especially because difficulty sleeping affects up to 95% of people receiving cancer treatment and care. Sleep deprivation may affect the body's ability to fight cancer and lead to a poor prognosis, which was the conclusion of researchers focused on liver cancer .

A number of studies have shown that sleep deprivation leads to reduced glucose tolerance and impaired insulin sensitivity in humans. Additional studies suggest the risk of type 2 diabetes rises due to inadequate sleep, with seven or eight hours considered the optimal amount.

Researchers also think the timing of sleep may have impacts, too. Disruptions in circadian rhythm, with many people working at night or otherwise "living against the clock" of natural sleep cycles, also have impacts. Sleep disruption appears to affect metabolism and related diseases.

Neurodegenerative Disease

Sleep plays a key role in how your body produces cerebrospinal fluid (CSF), what it's composed of, and how the CSF is distributed in your brain and spinal cord. A number of studies have looked at how components in CSF, like amyloid-beta levels, might be linked to Alzheimer's disease and other neurodegenerative disorders.

The research results are mixed, but there is evidence to suggest that sleep patterns affect levels of amyloid-beta, orexin, tau proteins, interleukin 8 (IL-8), and other components. This may influence the development of Lewy body dementia, Parkinson's, or Alzheimer's disease, or it may contribute to sleep disruptions that are common in people living with these disorders.

Researchers also are investigating the role of CSF, sleep, and the early development of autism .

Sleep Is Important for Your Mental Health

Evidence suggests lack of sleep contributes to the formation of new mental health problems and to the maintenance of existing ones, but the magnitude of its effect is difficult to estimate and may be different across mental health conditions.

Sleep problems are very common in those with mental illness. In fact, disrupted sleep is commonly seen as both a symptom and consequence of mental health disorders, although sleep deprivation is rarely treated as the cause of mental health conditions.

The most common sleep problem associated with poor mental health is insomnia, with symptoms of:

• Not feeling well-rested after a night's sleep
• Daytime tiredness or sleepiness
• Irritability, depression, or anxiety
• Difficulty paying attention, focusing on tasks, or remembering
• Increased errors or accidents
• Ongoing worries about sleep

You may experience insomnia for a number of reasons, but the most common culprits are: 

• Work schedule
• Poor sleep habits
• Excessive alcohol or caffeine use at night 
• Habitual nighttime screen use

Illustration by JR Bee for Verywell Health

Small changes to your nighttime routine can result in a huge health benefit:

• Establish a realistic bedtime and stick to it every night, even on the weekends.
• Maintain comfortable temperature settings and low light levels in your bedroom.
• Consider a “screen ban” on televisions, computers and tablets, cell phones, and other electronic devices in your bedroom.
• Abstain from caffeine, alcohol, and large meals in the hours leading up to bedtime.
• Refrain from using tobacco at any time of day or night.
• Exercise during the day; this can help you wind down in the evening and prepare for sleep.

Sleep is vital to maintaining health, and most adults need seven or more hours each day. There is increasing evidence that adequate, high-quality sleep can help prevent illnesses like respiratory infection as well as limit the risk of diabetes, heart disease, and other serious conditions.

Memory, mood, and mental health also are affected by sleep deprivation and other sleep disorders.

There are lifestyle steps you can take to improve sleep. Talk to your healthcare provider if you have concerns or questions about how sleep patterns are affecting your health.

Antza C, Kostopoulos G, Mostafa S, Nirantharakumar K, Tahrani A. The links between sleep duration, obesity and type 2 diabetes mellitus . J Endocrinol . 2021 Dec 13;252(2):125-141. doi:10.1530/JOE-21-0155.

Watson NF, Badr MS, Belenky G, Bliwise DL, Buxton OM, Buysse D, et al . Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society . Sleep . 2015 Jun 1;38(6):843-4. doi:10.5665/sleep.4716.

Chong PLH, Garic D, Shen MD, Lundgaard I, Schwichtenberg AJ. Sleep, cerebrospinal fluid, and the glymphatic system: A systematic review . Sleep Med Rev . 2022 Feb;61:101572. doi:10.1016/j.smrv.2021.101572. 

Walker WH 2nd, Walton JC, DeVries AC, Nelson RJ. Circadian rhythm disruption and mental health . Transl Psychiatry . 2020 Jan 23;10(1):28. doi:10.1038/s41398-020-0694-0. 

da Estrela C, McGrath J, Booij L, Gouin JP. Heart Rate Variability, Sleep Quality, and Depression in the Context of Chronic Stress . Ann Behav Med . 2021 Mar 16;55(2):155-164. doi:10.1093/abm/kaaa039.

Tucker MA, Humiston GB, Summer T, Wamsley E. Comparing the effects of sleep and rest on memory consolidation . Nature and Science of Sleep . 2020 Feb 3;12:79-91. doi:10.2147/NSS.S223917

Rasch B, Born J. About sleep’s role in memory .  Physiological Reviews . 2013;93(2):681-766. doi: 10.1152/physrev.00032.2012 

Chaput JP, McHill AW, Cox RC, Broussard JL, Dutil C, da Costa BGG, Sampasa-Kanyinga H, Wright KP Jr. The role of insufficient sleep and circadian misalignment in obesity . Nat Rev Endocrinol . 2023 Feb;19(2):82-97. doi:10.1038/s41574-022-00747-7.

Yeghiazarians Y, Jneid H, Tietjens JR, Redline S, Brown DL, El-Sherif N, et al . Obstructive Sleep Apnea and Cardiovascular Disease: A Scientific Statement From the American Heart Association . Circulation . 2021 Jul 20;144(3):e56-e67. doi:10.1161/CIR.0000000000000988.

Hanlon EC, Tasali E, Leproult R, Stuhr KL, Doncheck E, de Wit H, Hillard CJ, Van Cauter E.  Sleep restriction enhances the daily rhythm of circulating levels of endocannabinoid 2-arachidonoylglycerol . 2016 Mar 1;39(3):653-64. doi:10.5665/sleep.5546

Jones SE, Maisha FI, Strausz SJ, Lammi V, Cade BE, Tervi A, et al . The public health impact of poor sleep on severe COVID-19, influenza and upper respiratory infections . EBioMedicine . 2023 Jul;93:104630. doi:10.1016/j.ebiom.2023.104630

Wang J, Tang H, Duan Y, Yang S, An J. Association between Sleep Traits and Lung Cancer: A Mendelian Randomization Study . J Immunol Res . 2021 Jun 21;2021:1893882. doi:10.1155/2021/1893882. 

Büttner-Teleagă A, Kim YT, Osel T, Richter K. Sleep Disorders in Cancer-A Systematic Review . Int J Environ Res Public Health . 2021 Nov 7;18(21):11696. doi:10.3390/ijerph182111696.

Huang J, Song P, Hang K, Chen Z, Zhu Z, Zhang Y, et al . Sleep Deprivation Disturbs Immune Surveillance and Promotes the Progression of Hepatocellular Carcinoma . Front Immunol . 2021 Sep 3;12:727959. doi:10.3389/fimmu.2021.727959.

Parameswaran G, Ray DW. Sleep, circadian rhythms, and type 2 diabetes mellitus . Clin Endocrinol (Oxf) . 2022 Jan;96(1):12-20. doi:10.1111/cen.14607. 

Chasens ER, Imes CC, Kariuki JK, Luyster FS, Morris JL, DiNardo MM, et al . Sleep and Metabolic Syndrome . Nurs Clin North Am . 2021 Jun;56(2):203-217. doi:10.1016/j.cnur.2020.10.012.

Scott AJ, Webb TL, Rowse G. Does improving sleep lead to better mental health? A protocol for a meta-analytic review of randomised controlled trials . BMJ Open. 2017;7(9):e016873. Published 2017 Sep 18. doi:10.1136/bmjopen-2017-016873

By Shamard Charles, MD, MPH Shamard Charles, MD, MPH is a public health physician and journalist. He has held positions with major news networks like NBC reporting on health policy, public health initiatives, diversity in medicine, and new developments in health care research and medical treatments.

Why Do We Need Sleep?: InFormative Speech

Introduction.

• Title: Why do we need sleep?
• General purpose: To emphasize the importance of proper sleep behavior.
• Specific purpose: To enumerate the basic functions of sleep.
• Main idea: Sleep refills the body with energy and helps the brain function properly.

Have you ever wondered about the role of sleep? In your experience, you probably noticed that without proper sleep, it is difficult to concentrate and remain energetic. It is important to be aware of the basic functions of sleep to understand its significance for health and well-being.

In the modern world, insufficient sleep is a widespread problem for people of different ages. Therefore, many studies related to the role of sleep have been conducted in the sphere of psychology and medicine, and further, some of the aspects of sleep will be covered in detail. This speech aims to identify the functions of sleep and prove the importance of an adequate sleep-wake schedule.

Sleep contributes to organizing information received during the day. During sleep, the brain processes a human’s emotions and memories (McBurney et al., 2020). During sleep, the brain reorganizes the information by forming connections between neurons (McBurney et al., 2020). This function is essential for maintaining memory and learning ability.

Sleep helps get rid of tiredness and remain healthy and energetic. The function of sleep is to recover the body and prepare it for the next day (Bennis, 2020). Sufficient sleep reduces the risk of anxiety, depression, and other related effects (Leparski, 2019).

Sleep is needed to regulate biological processes happening in a human’s body. An important function of sleep is to restore hormone balance (Leparski, 2019). During sleep, the human body normalizes the level of adenosine, which is responsible for feeling fatigue (Bennis, 2020).

To summarize, it is important to understand that sleep affects different aspects of a human’s health and well-being. Firstly, during sleep, the brain processes all the information, memories, and emotions, preparing itself for the next day. Secondly, the human body gets rid of fatigue and averts stress and depression. Finally, sleep normalizes biological processes and restores hormone balance. Therefore, it is necessary for every person to pay attention to a sleep-wake schedule to remain healthy and energetic.

Bennis, T. (2020). Overthinking, photographic memory, habit stacking . Vaclav Vrbensky.

Leparski, S. (2019). The happy hormone guide: A plant-based program to balance hormones, increase energy, & reduce PMS symptoms. Blue Star Press.

McBurney, J.W., Weil, A.T., & Ruhoy, I.S. (Eds.). (2020). Integrative neurology . Oxford University Press.

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Speech on Importance Of Proper Sleep

Sleep is more than just a nightly routine. It’s a vital part of life, just like eating or breathing. Without a good night’s sleep, your body and mind can’t function at their best.

Ignoring proper sleep can lead to many problems. It’s not just about feeling tired; it can affect your health, mood, and overall well-being. So, let’s understand the importance of proper sleep.

1-minute Speech on Importance Of Proper Sleep

Ladies and Gentlemen, boys and girls, let’s talk about something we all love – sleep. Sleep is not just about closing your eyes and dreaming. It’s much more than that. It’s like a superpower that keeps us healthy, happy, and sharp.

Now, first, let’s talk about our bodies. When we sleep, our body gets busy fixing things. It heals our hearts, repairs our muscles, and even makes sure our skin stays young. Without enough sleep, we can feel tired, weak, and even get sick more often.

Next, let’s think about our brains. When we’re sleeping, our brain is like a supercomputer, sorting and storing all the things we learned during the day. It’s like a giant filing cabinet, keeping our memories safe. If we don’t sleep, we can forget things, find it hard to focus, and even have trouble solving simple problems.

Our mood is another thing that sleep impacts. With good sleep, we wake up feeling happy and ready to face the day. But without it, we can feel grumpy, sad, or even angry. Sleep helps us keep our emotions stable.

Lastly, sleep is important for our safety. When we’re tired, we might make mistakes. We could drop things, trip over, or even have accidents. Good sleep keeps us alert and helps us stay safe.

In conclusion, sleep is very important. It’s like a magic potion for our body, brain, mood, and safety. So, let’s all promise to make sleep a priority, not just something we do when we have time. Good sleep equals a good life. Thank you.

2-minute Speech on Importance Of Proper Sleep

Ladies and gentlemen, boys and girls, today I stand before you to talk about a topic that affects us all: the importance of proper sleep.

Think of sleep like the fuel for your car. Without it, the car won’t run well, if it runs at all. Our bodies are the same. Without enough sleep, we can’t think clearly, remember things, or feel our best.

Proper sleep makes our minds sharper. When we sleep, our brain sorts out everything we learned during the day. It’s like our brain is a closet, and sleep is the time when we tidy it up. If we don’t sleep enough, our closet becomes messy, and we struggle to find things we need, like memories or facts.

Sleep also helps our bodies stay healthy. While we sleep, our bodies are busy fixing and building things. They heal wounds, grow muscles, and even fight off sickness. If we don’t sleep enough, it’s like a construction site with no workers. Things take longer to fix, and we might get sick more often.

But what about feeling good? Well, sleep plays a big part in that, too. When we sleep, our bodies release hormones that help us feel happy and calm. Without enough sleep, we might feel grumpy, sad, or stressed. It’s like running out of sunshine on a cloudy day.

Now, you might be thinking, “I’ll just sleep more on the weekends to make up for it.” But that’s like eating all your meals for the week on Saturday. Your body needs regular, consistent sleep to function best.

Lastly, let’s imagine life without proper sleep. You’re at school, but you can’t focus on what the teacher is saying. You’re at soccer practice, but your legs feel too tired to run. You’re at home, but you’re too grumpy to play with your siblings. This is what happens when we don’t get enough sleep.

So, how can we get proper sleep? It’s simple. Make a bedtime routine and stick to it. Turn off screens an hour before bed. Make your room quiet, dark, and cool. And most importantly, make sleep a priority, just like eating healthy or exercising.

In conclusion, proper sleep is like water to a plant, fuel to a car, or sunshine to a cloudy day. It sharpens our minds, strengthens our bodies, lifts our moods, and makes every day a good day. So, let’s all pledge to get the sleep we need, and wake up to a brighter, healthier, happier tomorrow. Thank you.

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Home / Essay Samples / Health / Sleep Disorders / The Importance of Sleep Informative Speech Outline

The Importance of Sleep Informative Speech Outline

• Category: Life , Health
• Topic: Healthy Lifestyle , Sleep Disorders

Pages: 1 (538 words)

• Downloads: -->

Introduction

Importance of sleep.

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