In the midst of our busy lives and increasingly full schedules, we often underestimate the value of a good night's sleep. But sleep is much more than a simple act of resting. It is the foundation of our physical and mental health and a source of vitality and well-being. In this article, we want to raise awareness about the importance of maintaining good sleep hygiene. Because although it is one of the pillars of health, the vast majority of the world's population has problems initiating or maintaining sleep.
Why Is A Good Night's Sleep Beneficial?
Getting a good night's sleep is not only a great pleasure, but also beneficial for our body. It is the key to maintaining a healthy lifestyle and preventing different types of diseases. In addition, sleep is a basic physiological need as it is a behavioral and physiological state in which the body recovers.
The purpose of sleep is to allow the body to rest and renew its energy. Sleep has an important role for the continuation of human life in a physically and mentally healthy manner. A good night's sleep not only helps regulate metabolism and hormone balance that affects appetite, helps the body regenerate itself and heart health, but also helps protect mental health.
Although not everyone's sleep needs are the same, adults generally need six to eight hours of rest a day. During this time, the brain refines memories and makes the connections necessary for them to function properly. Therefore, not getting enough rest can have different negative consequences for both physical and psychological health. On the contrary, sleeping well has many benefits for us.
Reduces the Risk of Gaining Excess Weight
Insufficient rest is associated with different risk factors for obesity. And there are numerous studies that conclude that poor quality sleep can lead to weight gain. In fact, adequate and good night sleep habits can help prevent hormonal disturbances that cause our appetite to increase and therefore cause us to eat more.
Reduces Your Risk of Heart Disease
A good night's sleep regulates blood pressure. In addition, the quality and duration of sleep are closely linked to other risk factors that can lead to the development of different chronic diseases.
People who suffer from insomnia are more likely to have a stroke or heart disease, according to research published in the European Heart Journal. On the contrary, people who sleep more than seven hours a day are less likely to experience such disorders.
Additionally, a study published in the same journal concluded that we need to sleep between 22:00 and 23:00 in the evening to have a healthy cardiovascular system.
Increases Physical Performance
A restful and good night's sleep means we wake up every morning with our batteries well-charged. Sleeping well is an important part of the body's recovery process, so it is one of the vital habits for athletes and those who engage in daily physical activity.
A study conducted with basketball players at Stanford University showed that those who got enough hours of sleep increased their speed, accuracy and reaction times in games. Another study of non-professional female athletes proved that lack of sleep was associated with slower walking, less strength, and more difficulty performing physical activities.
Reduces Body Inflammation
There are numerous studies showing a link between adequate sleep and reduced inflammation in the body. Therefore, according to research published in the World Journal of Gastroenterology, if we do not rest enough, cellular damage increases and inflammation markers can be activated.
Improves Immune Function
It is one of the most well-known benefits of being well rested, as the immune system uses sleep hours to regenerate. In this way, it better fulfills its function of protecting our body from external pathogens. According to research from Carnegie Mellon University, people who sleep less than seven hours are three times more likely to catch a cold than those who are well-rested.
Improves Memory and Learning
There are several stages of sleep. In one of these, known as REM (Rapid Eye Movement), the brain fixes the learning and memories of that day. Therefore, being well rested is vital for increasing concentration, creativity and retaining information. This also increases productivity.
Improves Emotional Health
Insufficient or poor quality rest alters the biological rhythm, driving us into a state of melancholy that can affect our emotional responses. In fact, people who suffer from sleep disorders are more likely to be depressed. The relationship between mental disorders and sleep disorders has been widely documented. In particular, the connection between insomnia, depression and anxiety stands out.
On the other hand, sleep is closely related to people's emotional and social intelligence. If you don't sleep well, you may have more trouble recognizing the emotions and expressions of those around you.
You Can Fight Stress Easier
At night, in the dark, our body produces more melatonin, a hormone responsible for synchronizing our biological clock. Together with serotonin, they are hormones that eliminate the effects produced by stress hormones, namely adrenaline and cortisol. We are happier and emotionally stronger this way. On the contrary, lack of sleep causes increased release of stress hormones.
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