Sleep makes you feel better in various ways. The people who get four hours of sleep think it is their strength and endurance but it is wrong. The recent scientific research shows that the lack of sleep causes many negative changes in the body and raises the risk of serious health concerns or chronic health problems such as disease, obesity and much more. It also can affect your daily activities like your behaviour and nature, how you think, work, react and get along with others.
Adequate sleep is a key part of a healthy lifestyle and plays the important function for many reasons. It can benefit your heart, mind, weight and much more. When you sleep, your body always activates and works appropriately to support brain functions and maintain your physical condition. During sleep, your brain prompts your body to release hormones and compounds that help:
- To reduce a risk of health disease.
- To manages your appetite level.
- To maintains your immune system.
- To improve memory.
For children, proper sleep helps in growth and development. You cannot catch up with sleep deprivation. In fact, there may be a negative effect on your health while sleeping for more than six to eight hours in the night. Maximum 8-hour sleep is enough for you. Read on to learn why adequate sleep at the night is ideal for you.
1. Manage your appetite level
Bad sleeping habits are the cause of increasing the body’s energy needs. At night, the need for calories decreases. But when you are deprived of sleep, your brain will release the chemicals to give a hunger signal. It can lead to eating more, exercising less and gaining weight. Sleep deprivation affects the children as well. So, always take sleep (counting naps) for 8 hours.
2. Maintain your immune system
There are many health benefits of sleep. During sleep, the immune system discharges the compounds called cytokines that have a protective effect, that helping to fight swelling and infection on your immune system. Without adequate sleep, production of required cytokines is insufficient. In the research studies, the researcher found that sleep limits increase the number of inflammatory compounds in every person’s body. Even, the long-term sleep deprivations, as well as limited sleep deprivation, affects the participants’ immune systems.
3. Improve brain functions
One of the benefits of sleep is for better performance of your brain. Adequate sleep helps your brain to work properly. Even when you sleep your brain remain active and prepares for the next day. It’s forging new pathways to help you learn and remember information. Studies show that a good night’s sleep improves your learning skills. Whether you are learning mathematics, how to drive a car, how to play the piano and how to fix golf swing etc. Sleep helps to improve your knowledge and problem-solving skills. Sleep also helps you to concentrate on work/study and be creative.
Studies also show that the lack of sleep changes the activity in some parts of the brain and you may have trouble in making decisions and solving problems. It can be linked to depression, stress, and risk-taking behaviour.
4. Maintain physical health
For physical health maintenance, sleep has the main role to play. With proper sleep, you can evolve the healing and repairing of your heart and blood vessels. If you have sleep deficiency then it links to increased risk of high blood pressure, heart disease, diabetes, kidney disease and stroke. Lack of sleep also increases the risk of inflammation. Inflammation is linked to heart disease, diabetes, stroke, premature aging, and arthritis. The people who have insomnia or sleep apnea increase the risk of blood pressure and inflammation which can be cured with the treatment of the sleep disorders. Adequate sleep helps to boost muscle mass and repair tissues and cells in children, teens, and adults.
5. Maintain your weight
Whenever you plan to go on diet, you also should think for an earlier bedtime. A researcher found that those who are on diet and were well rested lost more body fat and those who were sleep deprived lost more muscle mass. With less sleep, the dieter also feels hungrier. Body metabolism and sleep are controlled by the same area of the brain. When you are deprived of sleep, your brain will release the chemicals to give a hunger signal or certain hormones ascend in your blood and those same hormones create more appetite.
6. Affects daytime performance
For people, the lack of sleep is causes of less productive at their work and school. They take more time to complete the tasks, have a slower time response and make more mistakes. The sleep deficiency may increase the risk of micro-sleep. Micro-sleep refers to brief moments of sleep that happens when you are normally awake. Though students may be awake in class they will not able to follow what is going on in the class.
7. Lower stress and walk away from depression
Sufficient sleep definitely helps people to reduce levels of stress and depression, and people can have better control on their blood pressure. Stress and less sleep, both can affect the cardiovascular health. Therefore, having a good sleep is always helpful to reduce stress and depression.
8. Makes your life longer
Too much or too less sleep is linked to the shorter lifespan, although it is not clear whether it is a cause or effect. Studies found that more deaths occurred in women age of 50 to 79 due to sleep deprivation. It only occurred when they sleep less than five hours and more than 8 hours per night. Sleep affects the quality of life. So, it is very clear that if you sleep better, you can surely live better and longer. And that is one of the factors for importance of sleep in our daily routine
9. Affects your grades
Better sleep and waking hours help students to be alert during their school hours. There are maximum cases of children have sleeping disorder between the age of 9 to 16, which includes temporary cessation of breathing, snoring and other types of interruption in breathing while sleeping, which effects on their studies, learning and paying attention. It was found with the college students, those who did not slept enough, had lower grades in their exams. If you are trying to complete activities within the deadline and are sacrificing sleep then its severe problem and because of reoccurring sleep deprivation they fail to learn and understand. So, to be successful and improve your grades, it’s important to have a good sleep.
10. Stay you away from accidents
It is nationally proven that the maximum cases of the accident happen because of automobile driver error due to insufficient sleep. It is more than alcohol-related accidents. If you will not get proper sleep during the night it can be as harmful to your driving ability just as having an alcoholic drink and driving.
If you are a performer of any activity or sports then there is only one simple way that can improve your performance, which is proper sleep. One study found that the players, who tried to sleep at least 10 hours for seven to eight weeks per night before their match improved their average sprinting time, reduced daytime fatigue and have more stamina. You can get the same result for tennis players and swimmers also. It also works on studies to make you a winner.
One may have less health-related problems especially during the old age when one takes good sleep during his childhood and youth. He can delay/postpone problems like blood pressure, diabetics, memory loss, joint pains, physical and mental fatigue, etc.
Now it is your turn to get better sleep and lead a healthy and happy life.
Please share your experience with us about sleep.