It turns out that obtaining enough quality sleep each night is actually essential for maintaining our health and wellness as humans, but an alarmingly large fraction of us don’t pay nearly enough attention to our sleeping patterns as we should. Lack of quality sleep has an adverse effect on your immune system, heart health, memory, cognitive function, and mental wellness.
One of the simplest and most delightful things you can do to improve both your physical and mental health at once is to make every effort to get a decent night’s sleep every night. Do you understand the true significance of sleep? You are undoubtedly already aware of the recommendation for an adult to get seven to nine hours of uninterrupted, high-quality sleep each night. Read on for more information.
How Much Sleep Do You Really Need?
| Age | Amount of Sleep |
|---|---|
| 1 year | 12 – 16 hours per day (with naps) |
| 1 – 2 years | 11 – 14 hours per day (with naps) |
| 3 – 5 years | 10 – 13 hours per day (with naps) |
| 6 – 12 | 9 – 12 hours per day |
| 13 – 18 | 8 – 10 hours per day |
| 18 – 60 years | 7+ hours per day |
| 61 – 64 years | 7 – 9 hours |
| 65+ years | 7 – 8 hours |
Undoubtedly, there may be times when you need more sleep than normal, such as when you are sick or have exerted yourself more than usual physically. Recognize your body and get more rest.
8 reasons Why Sleep is Important
1. It assists your body in resetting itself
When you are sleeping, several processes have the ability to basically restart themselves. In addition to replenishing your energy levels when you sleep, your body also balances your hormones, controls your mood, consolidates the information you learned during the day, processes memories, and balances your mood. Even as you sleep, your body can repair itself and recover from arduous exercise.
2. Enhancing Mental Health
Mental health and sleep are closely intertwined. 90% of sad persons reportedly complain about their sleep, according to one research. Numerous studies have discovered a strong link between depression symptoms and modifications in sleeping habits.
Lack of sleep causes your body to release extra stress chemicals. The amount and quality of your sleep are typically impacted by higher levels of stress, creating a difficult-to-break cycle. Chronic sleep loss may also increase the likelihood of anxiety and hopelessness.
3. Losing weight
You might be shocked to learn that the quantity and quality of your sleep have an impact on your weight. According to studies, there seems to be a link between poor sleep and weight gain. Ghrelin and leptin, two hormones that regulate hunger, are out of balance when people don’t get enough sleep, which increases appetite and leads to weight gain.
Despite how important exercise and diet are, you shouldn’t assume that they are sufficient on their own to help you lose weight or regulate your weight. Sleep is a crucial element in achieving your ideal weight.
Curious about your body mass index (BMI) and what it means for your health? Our BMI calculator can help you determine your BMI and give you an idea of whether you’re at a healthy weight or not.
4. Improved Brain Performance
Sleep and mental function are intrinsically related. Your brain functions more efficiently to solve problems and recall knowledge the more sleep you get. Your mental health suffers when you don’t get enough sleep.
In fact, one study found that sleep deprivation produces effects that are comparable to those of alcoholism. If you want to be able to think clearly, solve problems successfully, and have a strong memory, it’s imperative that you get enough good sleep.
5. Immune system boosted
Your immune system is your body’s defense if sleep is one of the energy sources that power it. When you don’t get enough sleep, your immune system is weakened, which raises your risk of being sick.
One study found that even a small amount of sleep deprivation reduces the body’s natural immune response. Nasal sprays carrying the cold virus were administered to study participants in another study. The risk of being ill was nearly three times higher for those who slept for less than seven hours per night than for those who slept for eight hours or more.
6. Reduced Risk of Strokes and Cardiovascular Disease
When you think about heart disease and strokes, you probably take into account things like your diet and exercise. And while each of those things is incredibly important, sleep is equally important.
A study that looked at 15 studies came to the conclusion that not getting enough sleep increases the risk of heart attack and stroke. You should evaluate how much sleep you’re getting each night and make any required adjustments if heart disease or strokes run in your family.
7. Greater level of physical prowess
Each night, Stephen Curry and Roger Federer each receive about 12 hours of sleep. Tennis players Serena Williams and Maria Sharapova aim for at least 10 hours each night.
Why do these sportspeople sleep so much? because they are conscious of how much time the body spends resting and healing. They understand that in order to maintain their peak physical performance, they need a lot of sleep. The National Sleep Foundation states that athletes can benefit from getting 10 hours of sleep each night in the following ways:
- greater precision
- an improved synchronization
- a more effective workout
- more immediate responses
If you want to perform better as an athlete, you need to increase both the quantity and quality of your sleep.
8. Blood Sugar Management
Numerous metabolic processes, including blood sugar variations, can be impacted by sleep deprivation. With enough sleep, your metabolism may be controlled. This is how your body converts food into energy.
This may be a problem if you have diabetes. It also raises your risk of developing type 2 diabetes. High blood sugar levels also affect:
- Effort levels
- mental process
- Mood
Frequently Asked Questions about Sleep
Why Do We Need Sleep, and What Functions Does It Serve?
Our consciousness is altered while we sleep, and we are generally silent and have minimal involvement with the outside world (depending on the stage of sleep). Even though we are physically still while we sleep, the brain is highly active and completes many essential functions. Sleep is essential for all biological processes, including our capacity to fend off disease, strengthen our defenses, control our metabolism, and lower our risk of contracting chronic illnesses. The quality of our sleep also affects how we will feel and think the following day. Sleep is truly interdisciplinary since it impacts every aspect of health.
Does Alcohol Affect Sleep Quality?
Alcohol may help people fall asleep more quickly, but it also lowers the quality of their sleep and commonly causes fragmented (interrupted) sleep. It is recommended to consume alcohol several hours before bedtime so that the alcohol is completely eliminated from the body by then.
Do the effects of screen time on our sleep health exist?
There is evidence to suggest that using a screen right before bed may disrupt your sleep. One theory is that the blue light emitted by these devices may prevent the release of melatonin, a hormone that helps the body recognize when it is time to go to sleep. Another element is the information visible on the screen. If you watch a scary movie, read an article that makes you feel strongly about anything, or consume any other anxiety-inducing media on your screen, it may be difficult to fall asleep. Sleep experts advise turning off all screens at least one hour before night and replacing them with a relaxing pastime like light reading.
How much sleep do I need each night?
The amount of sleep you need each night depends on your age and individual needs. Adults typically need 7-9 hours of sleep each night, while children and teenagers may need more.
What are the benefits of getting enough sleep?
Getting enough sleep has numerous health benefits, including improving memory and concentration, reducing stress and inflammation, boosting the immune system, and reducing the risk of chronic diseases such as obesity, diabetes, and heart disease.
What can I do to improve my sleep quality?
There are several things you can do to improve your sleep quality, including establishing a regular sleep schedule, avoiding caffeine and alcohol before bedtime, creating a comfortable sleep environment, and practicing relaxation techniques such as meditation or deep breathing.
What are the common sleep disorders?
Some common sleep disorders include insomnia (difficulty falling or staying asleep), sleep apnea (interrupted breathing during sleep), restless leg syndrome (uncomfortable sensations in the legs), and narcolepsy (sudden sleep attacks).
How can I tell if I have a sleep disorder?
If you consistently have trouble falling or staying asleep, feel excessively sleepy during the day, or experience other symptoms such as loud snoring or gasping for air during sleep, you may have a sleep disorder. Consult with your doctor if you suspect you may have a sleep disorder.
Conclusion
Sleep is a crucial yet often overlooked component of our overall health in today’s world, and its effects are now being recognized. The quality of your sleep hygiene determines how effectively your body can rejuvenate and prepare itself for the next day, making it increasingly essential to ensure that you take every measure to achieve a restful night’s sleep.
Establishing a consistent sleep routine by going to bed and waking up at the same time every day can set you up for success in achieving a good night’s rest. Creating a comfortable sleeping environment in your bedroom, such as keeping it cool and dark, can also promote better sleep.
If you’re experiencing difficulties falling or staying asleep, it’s recommended to consult a healthcare professional. There are various approaches to improving sleep, including developing better sleep habits and addressing sleep disorders. Your doctor may also suggest medications or supplements to enhance your sleep quality.
However, the most critical aspect is to prioritize getting sufficient sleep. Aim for at least seven hours of sleep per night, and if possible, eight or nine hours to ensure you are well-rested and ready to tackle the day ahead.