The Regenerative Powers of Sleep: Truth or Myth?

We all know how good it feels after a great night’s sleep – and how lack of sleep can leave us feeling exhausted, irritable, and physically drained. But just how important is consistently good sleep? And are we putting ourselves at risk by not getting enough of it?

What happens to our bodies when we sleep?

According to the Sleep Foundation, “when you sleep, your body undergoes a series of changes that enable the rest that is vital to your overall health. Sleep allows the brain and body to slow down and engage in processes of recovery, promoting better physical and mental performance the next day and over the long term.”

Sleep is also vital for immune system restoration. During sleep, the body releases cytokines – proteins that help fight infection, inflammation, and stress. Without adequate sleep, cytokine production is reduced, making it harder to recover from illness and more difficult to fend off infection.

What happens when we don’t get enough sleep?

Sleep deprivation can have a serious impact on both physical and mental health. From irritability and poor concentration to long-term health risks, the effects can be wide-ranging.

Rebecca Robbins, a postdoctoral research fellow at NYU Langone Health, says:

“We have extensive evidence to show that sleeping five hours a night or less, consistently, increases your risk greatly for adverse health consequences, including cardiovascular disease and early mortality.”

Some of the most common risks associated with sleep deprivation include:

• ›Impaired cognitive function – Poor concentration, decision-making and problem-solving
• ›Mood changes – Increased risk of anxiety, depression and irritability
• ›Memory problems – Reduced ability to retain or recall information
• ›Weakened immune system – Increased vulnerability to illness and infection
• ›Higher risk of accidents – Slower reaction time and reduced coordination
• ›Weight gain – Linked to hormonal imbalances and overeating
• ›High blood pressure – Elevated stress hormones increase cardiovascular strain
• ›Increased risk of diabetes – Poor blood sugar regulation
• ›Cardiovascular disease – Chronic sleep loss increases risk of heart attack and stroke

How sleep supports recovery from illness or injury

Even with strong support around us, recovering from illness, trauma or injury is never easy. Sleep plays a fundamental role in that journey.

During sleep, the body produces growth hormones that are essential for healing. When we’re recovering from injury, these hormones help build new proteins in damaged muscles, ligaments and bones. At the same time, sleep reduces cortisol (a stress hormone), creating the right conditions for healing to take place.

Put simply: sleep helps us recover better and faster.

Monitoring sleep in expert witness assessments

Thanks to wearable technology, monitoring sleep is easier than ever. Many smartwatches now track sleep duration and quality – and can even account for environmental or behavioural factors that may influence it.

“Assessing the quality and quantity of sleep is a fundamental part of assessing daily living activities within a care report,” says expert witness Natalie Fraser.

“Recommendations will be made taking into consideration expert medical opinion, along with the care expert’s own experience as to how sleep can be improved. This could be through psychological support, medication, or reviewing sleep hygiene and daily routines.”