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Why the Importance of Sleep Is Vital for Good Health

When people say ‘Sleep on it,’ it does have a deeper meaning and likely means well. In today’s world, where we have learned to work faster, connect better, and achieve things at an unbelievable speed, one area that seems to have taken the hit is our rest and sleep. The importance of sleep is often overlooked, with sleep getting conveniently sacrificed in the name of productivity and entertainment, leading to poor physical, mental, and emotional health. Hard to believe? Here’s a wake-up call from science if you were beginning to believe that sleep is just a luxury.

Physical Health

Sleep is essential for the body’s physical health. During sleep, the body goes into a repair mode preparing for the next day’s wear and tear.

• Cellular Repair: During the night, the human body carries out various restorative processes, for example, the restoration of the damaged muscular tissues, skin, and body cells that may have been damaged during the day or at any other time. This is one of the reasons athletes need to sleep well to be in the best shape so that they can perform at their best.
• Immune System Boost: Sleep is key to a healthy immune system. Cytokines – the proteins that help our body fight against infection and inflammation – are released during deep sleep. Sleep deprivation can make it easy to fall sick, especially with the flu or cold.
• Heart Health: Having a balanced diet is especially important because it assists in quality sleep, which in turn improves blood pressure and thus heart health. It has been established that lack of sleep leads to heart disease, stroke, and hypertension.

Cognitive Ability and Clarity

When we sleep, our brain performs important cognitive functions that aid us when we wake up, highlighting the importance of sleep for overall brain health and functionality.

• Memory Consolidation: Sleep is very essential in the processing of information and memory consolidation. It is not just a rest for the body; it is also a period for the brain to analyze the day’s events, consolidate crucial information, and discard unwanted data. This is why, getting enough sleep is very essential, especially before an examination or a presentation.
• Focus and Concentration: Taking a good night’s sleep also results in better focus, concentration, and decision-making. Shortage of sleep results in poor working of the brain and that is the reason people feel most of the time sleepy in the day.
• Mental Health: Sleep has a significant correlation with mental health problems. Lack of sleep over a long period worsens symptoms of diseases such as anxiety and depression, while proper sleep makes one happy, less stressed, and capable of handling stress more effectively.

Metabolism and Weight Management

The other body function that sleep affects is metabolism and therefore influences how we manage our weight.

• Hormonal Balance: Sleep can control hunger and appetite since the hormones are readjusted while we are asleep. Thus, when you are sleep-deprived your appetite hormones are skewed. The hormone ghrelin which initiates appetite, increases when there is sleep deprivation while leptin, which controls the sense of fullness decreases leading to binge eating and weight issues.
• Insulin Sensitivity: Sleeping too little can make our body less responsive to the hormone insulin which is used to control blood sugar. It can cause other conditions that are mostly associated with type 2 diabetes and other metabolic diseases.
• Energy Levels: Sleep ensures we conserve our energy to enable our bodies to perform adequately. It also influences our choices in food and urge to do physical activity which has a great impact on our lifestyle and weight management.

Mental Health and Stress Management

Sleep is a calming mechanism, that assists in the stabilization of emotions and mitigation of the impact of stress on the body and the soul.

• Mood Regulation: While we sleep, our brain processes feelings and emotions hence by the time we wake up, we feel more stable and calmer. This is why a good night’s sleep can turn a hard day into a much more bearable experience.
• Stress Hormones: Cortisol, the body’s main stress hormone decreases with sleep. , whenever we are short of sleep cortisol increases and causes chronic stress, anxiety, and depression.
• Resilience: Emotional well-being and resilience improves through sufficient sleep helping us cope with life challenges with more grit and rationalized thoughts.

Longevity

The duration and the quality of sleep determine how long we live and how healthy our life is going to be.

• Chronic Disease Prevention: Quality sleep lowers the chances of obesity, diabetes, heart disease, and certain kinds of cancer. 
• Enhanced Well-being: Lack of sleep can have negative effects on our health and overall well-being. When well rested we get to enjoy the various activities, socially and physically, and lead a fuller life.
• Aging Gracefully: Sleep aids in the reduction of aging effects since the body tends to repair itself during the natural sleep cycle and cuts on inflammation. There is nothing as magical as sleep and it is called the ‘fountain of youth’ for a real reason.

Tips to sleep better

Since the quality of sleep is immensely important for health, it is crucial to provide ourselves with the necessary conditions for sound sleep.

The National Institute of Health (NIH) recommends the following tips:

1. Stick to a sleep schedule. Go to bed and wake up at the same time every day, even on the weekends.
2. Get some exercise every day. But not close to bedtime.
3. Go outside. Try to get natural sunlight for at least 30 minutes every day.
4. Avoid nicotine and caffeine. Both are stimulants that keep you awake. Caffeine can take 6–8 hours to wear off completely.
5. Don’t take naps after mid-afternoon. And keep them short.
6. Avoid alcohol and large meals before bedtime. Both can prevent deep, restorative sleep.
7. Limit electronics before bed. Try reading a book, listening to soothing music, or another relaxing activity instead.
8. Create a good sleeping environment. Keep the temperature cool if possible. Get rid of sound and light distractions. Make it dark. Silence your cell phone.
9. Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, get up and do a relaxing activity until you feel sleepy again.

See your health care provider if nothing you try helps. They can determine if you need further testing. They can also help you learn new ways to manage stress.