IMPORTANCE OF SLEEP
Sleep is an altered state of consciousness where we have limited interactions with our surroundings and are relatively quiet.Sleep is essential to every process in the body, affecting our physical and mental functioning the next day, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk.
Getting inadequate sleep over time can raise your risk for chronic (long-term) health problems. It can also affect how well you think, react, work, learn, and get along with others. In today’s edition ,learn how sleep affects your heart and circulatory system, metabolism, respiratory system, and immune system and how much sleep is enough. Read on…
1. May help you maintain or lose weight
Numerous studies have associated short sleep — defined as sleeping fewer than 7 hours per night — with a greater risk of weight gain and a higher body mass index (BMI).
In fact, a 2020 analysis found that adults who slept fewer than 7 hours per night had a whopping 41% increased risk of developing obesity. Meanwhile, sleeping longer didn’t increase the risk
The effect of sleep on weight gain is believed to be affected by numerous factors, including hormones and motivation to exercise
For instance, sleep deprivation increases levels of ghrelin and decreases levels of leptin. Ghrelin is a hormone that makes us feel hungry while leptin makes us feel full. This may cause us to feel hungrier and overeat!
This is supported by various studies that have shown that sleep-deprived individuals have a bigger appetite and tend to eat more calories What’s more, to compensate for lack of energy, sleep deprivation may make you crave foods that are higher in sugar and fat, due to their higher calorie content. To make matters worse, feeling tired after a night of too little sleep may leave you feeling unmotivated to hit the gym, go for a walk, or do whichever other physical activity you enjoy. So, prioritizing sleep may support healthy body weight.
2. Supports a healthy immune system
Lack of sleep has been shown to impair immune function.
In one study, participants who slept fewer than 5 hours per night were 4.5 times more likely to develop a cold compared than who slept more than 7 hours. Those who slept 5–6 hours were 4.24 times more likely .Some data also suggests that proper sleep may improve your body’s antibody responses to influenza vaccines.
3. Sleep Reduces Stress
Sleep is a powerful stress-reliever. It improves concentration, regulates mood, and sharpens judgment and decision-making. A lack of sleep not only reduces mental clarity but our ability to cope with stressful situations. This is due, in part, to the impact of chronically high levels of cortisol.
4. Sleep Is Restorative
When you sleep, you allow your body to repair and rebuild. During this time, the body is able to clear debris from the lymphatic system, which boosts the immune system.
While you sleep, there are many important processes that happen, including:
- Muscle repair
- Protein synthesis
- Tissue growth
- Hormone release
5 . Lower risk of heart disease
One risk factor for heart disease is high blood pressure. According to the Centers for Disease Control and Prevention (CDC)Trusted Source, getting adequate rest each night allows the body’s blood pressure to regulate itself. Getting a good night’s sleep can also reduce the chances of sleep-related conditions such as apnea and promote better overall heart health.
6. Preventing depression
The association between sleep and mental health has been the subject of research for a long time. A 2016 meta-analysisTrusted Source concluded that insomnia is significantly associated with an increased risk of depression.
The review suggests that sleep loss may result in cognitive alterations that lead to depression risk.
Sleep disturbance may also impair emotional regulation and stability, as well as altering neural processes, which may all lead to symptoms of depression.
HOW LONG SHOULD I SLEEP?
Adults aged 18 to 60 years are recommended to sleep at least 7 hours each night, otherwise, they run the risk of becoming sleep deprived.
Adults who do not receive a sufficient amount of sleep each night can implement some positive lifestyle and sleep habits in order to log the needed seven to nine hours. These include the following:
- Establish a realistic bedtime and stick to it every night, even on the weekends.
- Maintain comfortable temperature settings and low light levels in your bedroom.
- Keep a comfortable sleep environment by ensuring you have the best mattress, best pillows, and best sheets
- Sleep helps with learning and the formation of long-term memories. Not getting enough sleep or enough high-quality sleep can lead to problems focusing on tasks and thinking clearly.
REFERENCES
National Heart ,Lung and Blood Institute, USA.
School of Public Health, University of Michigan.
Health Line News
Very Well Health Nigeria
Medicak News Today NewsLetter.