By Suja Jose PT, DPT, Physical Therapist at RWJBarnabas Health Ambulatory Care Center
In today’s fast-paced world, sleep often becomes the first thing we sacrifice when life gets busy. However, behind the scenes, your body and mind rely on those nightly hours of rest to repair, recharge, and restore balance. Getting enough quality sleep isn’t just about feeling refreshed, it’s one of the most powerful things you can do for your long-term health.
Why Sleep Matters
Sleep affects nearly every system in the body. During deep sleep, your brain consolidates memories, your muscles repair themselves, and your immune system strengthens.
Chronic sleep deprivation, has been linked to:
- Increased Stress and Anxiety
- Weight Gain and Hormonal Imbalance
- Weakened Immune Response
- Higher Risk of Heart Disease and Diabetes
Tips for Better Sleep
- Create a Bedtime Routine. Read, stretch, or meditate before bed.
- Limit Screens. Blue light from phones and computers disrupts melatonin production.
- Keep it Cool and Dark. Your body sleeps best in a slightly cool, dark room.
- Avoid Caffeine and Alcohol. Both can interfere with deep sleep stages.
- Stick to a Schedule. Go to bed and wake up at the same time every day.
The Health Payoff
Regular, quality sleep, boosts mood, improves focus, and helps you make healthier decisions. It even supports skin health and slows signs of aging. Simply put, sleep is your body’s best natural medicine.
In addition, sleep is one of the three pillars of health, with the other two being nutrition and physical exercise. Individuals need to pay attention to all three, and they must all be working together for better health.
For example, if you don't sleep well, you may not eat well. When an individual hasn’t slept well, they may get food cravings. Oftentimes these food cravings are items with lots of carbohydrates (carbs) like a cookie. On top of that, when you are tired, there is usually a lack of motivation to go to the gym.
Other Health Benefits of Sleep
- Promotes Growth
- Balances Mood
- Helps Heart Health
- Supports Weight Management
- Strengthens Immune System
- Reduces Risk of Injury
- Increases Attention Span
- Boosts Memory and Learning
Importance of Getting Enough Sleep
Getting enough sleep isn't just about the number of hours you're asleep. It's also about the quality and regular schedule of sleep so that you feel rested when you wake up.
Recommended Hours of Sleep (Based on Age)
- Newborns: 14-17 hours a day
- Babies: 12-16 hours a day (including naps)
- Toddlers: 11-14 hours a day (including naps)
- Preschoolers: 10-13 hours a day (including naps)
- School-Aged Children: 9-12 hours each night
- Teenagers: 8-10 hours each night
- Adults: 7-9 hours each night
Final Thought
Sleep is not a luxury; it’s a biological necessity. By giving your body the rest it deserves, you’ll notice better focus, stronger immunity, and more emotional balance. Tonight, let yourself unwind and recharge. Remember: good sleep isn’t wasted time, it’s the foundation of a healthy, happy life.
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The experienced and compassionate staff at Cooperman Barnabas Medical Center Rehabilitation Centers, with locations in West Orange and Livingston, offers adults and children the specialized care they need to resume an active life after surgery, injury or illness. Staff is committed to providing patients with the most advanced services in a safe, caring and soothing environment. For high-risk patients who are unable to visit in person, telehealth is an option. Patients do not need a prescription for physical therapy services.
For more information, or to schedule an appointment, call 973-322-7500.
Suja Jose, PT, DPT, is a Physical Therapist at the RWJBarnabas Health Ambulatory Care Center. Suja has worked for more than 25 years as a physical therapist, primarily working with the Orthopedic and General population. She received her Doctorate from North Eastern University, Boston and holds a Vestibular Certification from the American Institute for Balance.