Getting adequate sleep is critical for a person’s health and well-being to remain optimal. Sleep is just as important to their health as regular exercise and a well-balanced diet.
The importance of getting enough sleep is not always recognized in today’s society. However, it is critical that people make a concerted effort to obtain adequate sleep on a regular basis.
The following are just a few of the numerous advantages that obtaining a good night’s sleep has been linked to by health specialists.
1. Increased concentration and productivity
In the early 2000s scientists conducted a number of research on the consequences of sleep deprivation.
The researchers discovered that sleep is linked to a number of brain processes, including:
Children’s sleep habits can have a direct influence on their behavior and academic achievement, according to a 2015 research published in the Journal of Child Psychology and Psychiatry.
2. Reduced chance of weight gain
The relationship between weight increase, obesity, and sleep deprivation isn’t entirely obvious.
Obesity and poor sleep patterns have been connected in a number of research throughout the years.
However, a recent research published in the journal Sleep Medicine found no relationship between obesity and sleep deprivation.
Many prior studies, according to this study, have failed to sufficiently account for additional aspects, such as:
- consuming alcoholic beverages
- living with diabetes type 2
- physical activity level
- levels of education
- lengthy hours of labor
- an extended period of time spent sedentary
Sleep deprivation may influence a person’s desire or capacity to live a healthy lifestyle, although it isn’t always a direct cause of weight gain.
3. Improved calorie management
In the same way that getting a good night’s sleep may help you gain weight, obtaining a good night’s sleep can help you consume less calories throughout the day.
For example, according to a research published in the Proceedings of the National Academy of Sciences of the United States of America, sleep patterns influence hunger hormones.
When a person does not get enough sleep, their body’s capacity to control food intake becomes hampered.
4. Improved athletic ability
Adults need between 7 and 9 hours of sleep every night, according to the National Sleep Foundation, and athletes may need up to 10 hours. As a result, getting enough sleep is just as crucial for athletes as getting enough calories and nutrients.
The body recovers during sleep, which is one of the reasons for this necessity. Other advantages include:
- higher level of performance
- more vitality
- quicker speed with greater coordination
- better mental performance
5. Reduced risk of coronary artery disease
High blood pressure is a risk factor for heart disease. Getting enough sleep each night permits the body’s blood pressure to regulate itself, according to the Centers for Disease Control and Prevention (CDC).
This can help to minimize the risk of sleep-related problems including apnea and improve overall heart health.
6. Increased emotional and social intelligence
People’s emotional and social intelligence are linked to sleep. If you don’t get enough sleep, you’re more likely to have trouble understanding other people’s emotions and expressions.
One research published in the Journal of Sleep Research examined people’s reactions to emotional stimuli, for example. The researchers came to the same conclusion as many other studies: when people don’t get enough sleep, their emotional empathy suffers.
7. Depression prevention
For a long time, scientists have been studying the link between sleep and mental health. There is a relationship between lack of sleep and depression, according to one study.
A research published in JAMA Psychiatry looks at suicide death trends over a ten-year period. It concludes that sleep deprivation is a role in many of these fatalities.
People with sleep problems, such as insomnia, are more likely to display indications of depression, according to a research published in the Australian and New Zealand Journal of Psychiatry.
8. Reducing inflammation
There is a relationship between obtaining enough sleep and lowering bodily inflammation.
For example, a research published in the World Journal of Gastroenterology indicates a connection between sleep deprivation and gastrointestinal illnesses.
The study found that sleep deprivation may cause various diseases, as well as that these diseases can cause sleep deprivation.
9. A more powerful immune system
Sleep aids in the repair, regeneration, and recovery of the body. This connection holds true for the immune system as well. According to certain studies, improved sleep quality can aid the body’s ability to fight illness.
However, further study into the specific processes of sleep and its influence on the immune system is still needed.
Sleep requirements differ from person to person and are dependent on age. People usually require less sleep as they become older in order to operate adequately.
According to the CDC, the breakdown is as follows:
- Newborns (0–3 months): 14–17 hours
- Infants (4–12 months): 12–16 hours
- Toddler (1–2 years): 11–14 hours
- Preschool (3–5 years): 10–13 hours
- School age (6–12 years): 9–12 hours
- Teen (13–18 years): 8–10 hours
- Adult (18–60 years): 7-plus hours
- Adult (61–64 years): 7–9 hours
- Adult (65+ years): 7–8 hours
The quality of sleep is just as essential as the amount of hours. The following are signs of poor sleep quality:
- Waking in the middle of the night.
- Still not feeling rested after an adequate number of hours sleep.
The following are some suggestions for improving sleep quality:
- When you’ve received enough sleep, avoid sleeping in.
- Every night, go to bed about the same hour.
- Spending more time outside during the day and being more active.
- Using exercise, counseling, or other methods to reduce stress.