In our pursuit of optimal health, we often concentrate on diet and exercise, sometimes overlooking a critical aspect: sleep. The connection between sleep and good health is profound, influencing various facets of our well-being that go beyond just feeling rested.

At the heart of this connection is the fundamental role sleep plays in regulating our body’s functions and supporting the day to day activities that our body carries out. Adequate sleep isn’t merely about feeling refreshed,  it’s a cornerstone of good health.

Here are six benefits of getting good quality sleep

1) Heart health
Sleep plays a pivotal role in our cardiovascular and metabolic health. Consistently getting a good night’s sleep of at least seven hours can help regulate our blood pressure and reduce the risk of heart disease and stroke. In fact, studies have shown that sleep deprivation is associated with an increased risk of hypertension, coronary heart disease and diabetes. So sleep has an outsized impact on our heart.

2) Enhanced mental health
Quality sleep is closely linked to mental wellness. It contributes to cognitive function, memory consolidation, and emotional stability. Additionally, the link between sleep and mental health is bi-directional. This means that experiencing conditions such as anxiety and depression can affect our sleep. Sleep can impact our mental health and mental health can impact our sleep.

3) Immune system support
The process of sleep gives the immune system a chance to strengthen, repair and rejuvenate itself. During sleep, the immune system releases proteins known as cytokines, which increase during periods of infection, inflammation, or stress. Sleep deprivation can lower the production of these cytokines and reduce the number of infection-fighting antibodies and cells.

4) Weight management
The relationship between sleep and weight is intricate. It is governed by hormones that regulate hunger and satiety -the feeling of being full. It is also tied to our metabolism and insulin levels.. When the link between these factors is disrupted, it can result in unforeseen weight gain. Inadequate sleep acts like a disruptor and it can lead to increased appetite and weight gain over time.

5) Removal of waste products from the brain
Researchers believe that sleep may promote the removal of waste products or toxins from brain cells—something that appears to occur less efficiently when the brain is awake. Essentially, sleep helps to flush out toxins in the brain that build up during waking hours.

6) Cellular restoration
Sleep is a crucial time for the body to repair tissues, restore energy, and release growth factors essential for growth and development.

Sleep is an extremely complicated process that even scientists do not fully understand. But when you consider that we spend about one third of our life sleeping, the process of sleep takes on even greater importance. Therefore, understanding the significance of quality sleep in overall good health is vital.

How much sleep should you get

The question of how much sleep to get each night is both easy and hard to answer. Different people require differing amounts of sleep to stay healthy so exact sleep time needs vary from person to person. Officially, the Centers for Disease Control (CDC) recommends that most adults get between 7 and 9 hours of sleep per night. But when it comes to how much sleep you personally need, listening to your body is incredibly important. Consider how you feel when you wake up – are you refreshed or still tired? The goal is to wake up from sleep feeling alert, energetic and not fatigued. That would be considered as having a good night of quality sleep.

Strategies for better quality sleep 

For the reasons listed above, good sleep plays a key role in our health. Conversely, insufficient sleep and untreated sleep disorders can be detrimental to it. When thinking about good sleep hygiene and strategies for better sleep, remember to:

• Prioritize sleep: Make a conscious effort to get 7-9 hours of quality sleep each night. Create a relaxing bedtime routine, limit screen time before bed, and ensure your sleeping environment is comfortable and conducive to rest.
• Establish a sleep schedule: Consistency is key. Going to bed and waking up at the same time every day helps regulate your body’s internal clock, promoting better sleep quality.
• Environment matters: Make sure your bedroom is quiet, dark and at a comfortable temperature. The idea is to make your space for sleep a warm, welcoming and relaxing one.
• Get your exercise done earlier on in the day: Engage in regular physical activity but try to complete your workout at least a few hours before bedtime. Exercise can contribute to better sleep but intense workouts too close to bedtime may have the opposite effect.
• Limit screen-time: Studies confirm that screen time in the evening can disrupt your natural sleep-wake cycle. At least one hour before going to bed, unplug from all of your gadgets and consider removing electronic devices, such as tablets, computers, and smartphones, from the bedroom altogether.
• Watch what – and when – you eat: Eating close to bedtime not only affects digestion and sleep quality but it can also lead to other health problems like GERD. Avoid eating meals or excessive drink (including alcohol) after 7 p.m. and avoid drinking caffeinated beverages after noon.

A lot of good things happen in our brains while we sleep: learning and memories are consolidated, waste is removed and the immune system works to restore and repair cellular damage. So remember to ask for help if you’re having difficulty falling asleep or staying asleep – a good night’s sleep is worth investing in.

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2845795/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/

ttps://www.cdc.gov/sleep/about_sleep/sleep_hygiene.html

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