Five Reasons Why Good Sleep is Important
Many things come under the umbrella of a healthy lifestyle and good health, from exercise to staying hydrated to a healthy and nutritious diet. Often, people neglect an integral part of our restorative health, a good eight hours of undisturbed sleep.
Getting enough sleep has a lot of proven health benefits, and researchers have learned more and more about the role of sleep. Sleep deprivation can have a far-reaching impact on your health, and it’s not just about being unproductive, and you don’t feel up to the mark.
Good sleep improves mood, performance, and health, and lack of sleep increases the risk of several diseases and many disorders. Often people are unaware of the importance of good health and sleep and how it impacts your health. Here, we have curated five reasons why sleep is essential for your well-being and health.
Sleep helps you maintain a healthy and ideal weight: when you are sleep deprived, your body alters the hormone that regulates hunger and appetite – Leptin and Ghrelin and both these hormones go wayward when you are short on sleep.
Leptin (a hormone that suppresses appetite) goes down, and Ghrelin(the hormone that triggers hunger). In addition, According to a recent study, sleep deprivation can activate the ECB system (endocannabinoid system), making you more likely to crave junk food and sugary drinks. It is ubiquitous, and people who are sleep deprived tend to have unhealthy lifestyles.
Sleep prevents illness and chronic disease: Sleep is needless to mention that sleep deprivation is linked with cardiovascular disease, chronic kidney disease, and diabetes. You are prone to illness and infections as your immune system is performing at its peak, and as a result, you are prone to minor health issues than those well-rested.
Sleep deprivation in the long haul can be very damaging, and often people do not feel its negative effect, and the damage increases, leading to life-threatening health issues. However, it is not the only culminating factor but a crucial one.
Sleep Reduces Stress: Sleep is a powerful stress buster and stress reliever, and lack of sleep will release stress hormones that can make you sluggish, stressed out, or irritable, and poor night sleep can also make you prone to anxiety and depression. In the long run, high cortisol levels can cause systemic inflammation and disrupt hormonal balance. Cortisol levels fall in the evening hours, and it is a body’s natural response to prepare for sleep.
It improves brain function: It is needless to mention that we are more alert and agile if slept well last night; on the other hand, poor sleep quality can mar your performance, and it can also make you irritable, and it can also hamper your problem-solving ability and often lack of sleep can make you foggy and decrease cognitive ability and slow reaction. Chronic sleep loss can also cause fatal car crashes.
Sleep Is restorative: When you sleep, your body repairs and rebuilds, clearing out the lymphatic system, which boosts the immune system and helps fight off disease, inflammation, and infection. There are a few processes that happen while you are asleep, including:
- Hormone release
- Muscles repair
- Tissue growth
- Protein synthesis
Sleep is the restoration of all these activities in stage 3 sleep, also called delta sleep or slow-wave sleep, allowing physical recovery and growth.
The remedy for Getting Better Sleep
If you are having trouble sleeping and now that you are well aware of its benefits, it is crucial to manage sleep issues. Many factors come into play; therefore, it is essential to keep a vigil on every aspect to have an undisturbed sleep and improve the odds of a good night’s sleep.
Medication and cognitive behavioral therapy can quickly treat sleep disorders and insomnia. It can help people manage insomnia and get better sleep at the same time; drugs can also help some people. Here we have curated a few tips that will help you have a good night’s sleep.
- Follow and Stick to a Sleep schedule: Follow a sleep schedule, go to bed and wake up at the same time every day, including weekends.
- Exercise thrice a Week at least: Ensure your gym time is not close to your bedtime; you can hit the gym in the morning OR between, but it is best to avoid the gym right before your sleep, and there should be at least a gap of three to four hours.
- Go Outside: Say hello to sunshine. Try to get natural sunlight; you can walk for at least 30 minutes in the morning or when free.
- Avoid Nicotine and Caffeine: both are stimulants that will keep your brain active, and as a result, Caffeine will keep you awake. In addition, Caffeine can take 6 to 8 hours to wear off completely.
- Limit Electronics before bed: Try reading a book OR listening to soothing music to help you fall asleep quickly.
These are a few changes you must incorporate to get 7 hours of undisturbed sleep that will help you have a good night’s sleep. In addition, it is essential to take professional help to have a good sleep cycle that improves and enhances your well-being, as chronically missing sleep can put you at specific health risk.