10 Benefits of Getting More Sleep

Sleep is often sacrificed in today’s fast-paced world. Whether due to long work hours, parenting demands, late-night screen time, or insomnia, millions across the UK are simply not getting enough rest. Yet research consistently shows that getting more sleep can profoundly improve every aspect of health and well-being.

So, what happens when sleep is prioritised instead of skipped? Here are ten research-backed benefits of getting more sleep — and why an early night might be the most powerful health investment anyone can make.

1. Improved Brain Function and Memory

Sleep is essential for brain health. During the deeper stages of non-REM sleep, the brain consolidates memories, removes waste, and reinforces learning.

Research shows that sleep plays a vital role in neuroplasticity — the brain’s ability to adapt, change, and reorganise itself. This process is essential for learning, memory consolidation, and cognitive flexibility. According to a 2024 paper titled Overnight neuronal plasticity and adaptation to emotional distress, sleep enables the brain to modify synaptic connections and adapt to emotional challenges, enhancing both memory and problem-solving skills.

Lack of sleep, on the other hand, reduces attention span, impairs judgement, and slows cognitive processing. Even short-term sleep deprivation has been shown to reduce working memory and reaction time — two things crucial for everyday functioning.

Related read: Sleep Inertia: What It Is and How to Beat It

2. Lower Risk of Heart Disease

The heart benefits greatly from adequate sleep. Chronic sleep deprivation has been linked to high blood pressure, inflammation, and increased risk of cardiovascular disease.

A large UK Biobank study published in European Heart Journal found that people who consistently sleep less than six hours a night have a significantly higher risk of heart attacks, even after accounting for other health factors.

Quality sleep helps regulate blood pressure and supports vascular repair. It's also closely tied to heart rate variability during sleep, an important marker of cardiovascular resilience.

Explore more: Sleeping Heart Rate: What’s Normal?

3. Enhanced Mood and Emotional Resilience

Anyone who’s ever felt irritable after a poor night’s sleep knows the emotional impact of sleep loss. But science goes much further.

Studies from the University of Oxford and King's College London show that insufficient sleep is linked to increased risk of anxiety, depression, and emotional instability. Sleep impacts how the amygdala (the brain’s emotional control centre) interacts with the prefrontal cortex, which regulates impulses and rational thinking.

Getting more sleep has been shown to:

• Reduce stress reactivity

• Improve emotional regulation

• Lower the risk of mood disorders

4. Stronger Immune Function

More sleep means better immunity. During sleep, the immune system releases cytokines, which help fight infection and inflammation. Chronic sleep restriction reduces the production of these vital molecules.

A landmark study from the University of California found that people who slept less than six hours were four times more likely to catch a cold after virus exposure compared to those who slept more than seven.

5. Healthier Weight and Appetite Control

Sleep has a major influence on appetite regulation. It affects levels of ghrelin (the hunger hormone) and leptin (the satiety hormone). Short sleep increases ghrelin and decreases leptin, making overeating more likely.

Additionally, sleep deprivation affects glucose metabolism and insulin sensitivity, increasing the risk of weight gain and type 2 diabetes.

Getting adequate sleep supports:

• Better control of cravings

• Healthier food choices

• Stable blood sugar levels

Related blog: How Sleep Affects Your Weight

6. Increased Physical Performance

Athletes have long known the power of recovery. But even for non-athletes, sleep plays a key role in physical capacity.

A Stanford University study found that basketball players who extended their nightly sleep improved their sprint times, shooting accuracy, and reaction time.

Sleep supports:

• Muscle recovery and growth

• Hormonal regulation (including testosterone and growth hormone)

• Reduced injury risk

Explore: Sleep and Testosterone: What’s the Link?

7. Better Skin and Slower Ageing

Beauty sleep isn’t just a phrase. During sleep, blood flow to the skin increases, supporting cell turnover and collagen production.

A 2015 study by Estée Lauder and University Hospitals Case Medical Center found that people who slept less had increased signs of skin ageing, reduced skin barrier recovery, and more uneven pigmentation.

Sleep also reduces stress hormones like cortisol, which can break down skin collagen and contribute to premature ageing.

8. Hormonal Balance

Sleep is essential for hormonal regulation across the body, from metabolism and reproduction to growth and stress.

Key hormones influenced by sleep include:

• Melatonin – the sleep hormone

• Cortisol – the stress hormone

• Insulin – for blood sugar regulation

• Testosterone and oestrogen – for reproductive and metabolic function

Inadequate sleep disrupts the circadian rhythm, which governs hormone release. This can lead to irregular menstrual cycles, increased PMS symptoms, lowered libido, and metabolic disorders.

9. Reduced Risk of Chronic Diseases

Sleep is a powerful long-term health protector. Ongoing sleep deficiency has been linked to a higher risk of:

• Type 2 diabetes

• Hypertension

• Obesity

• Depression

• Stroke

• Some cancers

According to the NHS and Public Health England, poor sleep is one of the most under-recognised but impactful risk factors for chronic illness in the UK.

By contrast, consistent quality sleep can reduce inflammation, support healthy metabolism, and extend lifespan.

10. Sharper Creativity and Problem Solving

Getting more sleep boosts more than memory – it enhances divergent thinking, creative insight, and the ability to make connections.

In one famous Harvard study, people who slept on a problem were 33% more likely to find a hidden rule to solve it than those who stayed awake.

Dreaming (especially during REM sleep) has been shown to support associative thinking, a key feature of creativity. Writers, scientists and artists have long praised the problem-solving power of sleep.

Explore more: Vivid Dreaming: Science, Symbolism, and Sleep Cycles

Final Thoughts: Prioritising Sleep Isn’t Lazy – It’s Smart

In a culture that often glorifies productivity over rest, choosing sleep can feel like an indulgence. But science tells a different story. From better brain function and emotional well-being to stronger immunity and sharper thinking, the benefits of getting more sleep are far-reaching and profound.

It’s not about perfection, but consistency. Whether that means going to bed 30 minutes earlier, improving sleep hygiene, or exploring natural aids like magnesium or melatonin, every step toward better sleep is a step toward better health.

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