1. SLEEP CAN IMPROVE BRAIN FUNCTION
Sleep is believed to help with memory and cognitive thinking. Quality sleep leads to improved concentration and better problem- solving and decision making skills. In other words, a good quality sleep can increase productivity. A lack of sleep can have a negative impact on the ability to think clearly, form memories, learn well and function optimally during the day.
2. SLEEP ENHANCES IMMUNE SYSTEM FUNCTION
The function of the immune system is to fight off immune infection and microbial invasion in the body. Having good quality sleep helps strengthen immune system in order to carry out this function. During sleep, the body produces growth hormones necessary for development in the body. These growth hormones also repairs tissues and cells in people of all ages. The body also produces cytokines during sleep which support the immune system in fighting infections. Insufficient sleep over time can lead to a greater risk for immunodeficiency.
3. SLEEP HELP TO MAINTAIN OR LOSE WEIGHT
Numerous studies have shown the correlation between sleep deprivation and weight gain. A 2020 research found that adults who slept less than 7 hours per night had about 41% increased risk of developing obesity. The effect of sleep deprivation can also lead to some hormonal imbalances that can cause weight gain. For instance, poor quality sleep increases levels of ghrelin (the hunger hormone) and decreases the levels of Leptin (satisfaction hormone). This may increase your appetite and cause you to eat more calories which can lead to weight gain. They also noted that decreased sleep results in increased fatigue, which may affect a person's desire or ability to exercise and maintain a healthy lifestyle.
4. SLEEP PROMOTES HEART HEALTH
While you are asleep, your blood pressure decreases and your heart rates reduces. This helps the heart and the blood vessels to rest whilst you are sleeping. Insufficient sleep causes your blood pressure to remain high for a long period of time predisposing you to heart disease, heart attack and heart failure.
5. SLEEP REGULATES BLOOD SUGAR
Sleep impacts the body's relationship with the hormone insulin- which helps blood sugar or glucose enter the body cells. The cells then use glucose as energy for metabolism - quality sleep each night ensures the blood sugar is regulated in the body. Short sleep is associated with a greater risk of developing type 2 diabetes and insulin resistance- which is when your body cannot use the hormone insulin properly.
6. SLEEP IMPROVES/ BOOSTS YOUR MOOD
One thing the brain does while you sleep is to process your emotions. Your mind needs this time in order to recognize and react the right way. Sleep restores the body and improves energy levels, so waking up well- rested can have a positive impact on an individual's mood. A chronic lack of sleep can lead to anxiety, depression and irritability.
7. SLEEP ENHANCES ATHLETIC PERFORMANCE
Numerous studies have shown that adequate sleep can enhance fine motor skills, reaction time, muscular power, muscular endurance and problem- solving skills. Without sleep, athletes are at risk for lowered performance, fatigue and changes in mood. The potential for injury rises when an athlete's sleep time decreases and time spent training increases.
Adults who do not get sufficient amount of sleep every night can implement some positive lifestyle and sleep habits in order to enjoy good quality sleep. these include;
1. Establish a realistic bedtime and stick to it every night.
2. Maintain comfortable environment settings and low light levels in your bedroom.
3. Get some exercise everyday but not close to bedtime.
4. Limit the use of electronics before bed.
5. Avoid caffeine, alcohol and large meals before bedtime.
6. Keep a comfortable sleep environment for your sleep preferences and body type.
7. Refrain from using tobacco at any time of the day or night.
At this point, you have realised how it is important to have good quality sleep every night. As Brown says "as best as you can, try to make sleep a priority. Sleep is not a throwaway thing- its a biological necessity".
REFERNCES
1. Jay Summer (2022) Eight Health Benefits of Sleep published by Sleep Foundation.
2. Joe Leech (2022) 10 Reasons to Get More Sleep published Healthline.
3. Jenna Fletcher (2023) Why Sleep is Essential for Health published by Medical News Today.
4. Danielle Pacheco (2023) Why do we Need Sleep published by Sleep Foundation.
5. Chenzhao D, Lee Ling L., Alice P.S.K. (2018) Sleep and Obesity. 10.7570/jomes.2018.27.1.4
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