Sleep is a crucial part of our daily routine. It not only impacts our physical and mental well-being, but also regulates our emotions. The lack of quality sleep often results in impaired cognitive function, mood imbalance and a weakened immune system. In fact, chronic sleep deprivation has also been linked to several health issues such as diabetes, heart diseases and depression.
While the recommended sleep schedule varies by age, the general guideline is to have at least 7-9 hours of quality sleep per night. Even then, 35% of all adults never get enough sleep. That being said, a consistent sleep routine can improve your lifestyle considerably.
However, you can see the maximum benefits when you also eat healthy and stay active. You can use a budget elliptical or a treadmill to achieve this goal.
In this article, we’ll be diving deep into some prominent health benefits of sleeping well, and on time:
6 Health Benefits of Getting Proper Sleep
1. Stronger immune system
Lack of sleep has been shown to have a harmful effect on your immune system. According to research, people who sleep less than 5 hours per night are 4.5 times more likely to develop a cold compared to those who sleep for the ideal 7-hour time frame.
Cytokines are proteins that help regulate the immune response and fight infections. Sleep helps increase the production of cytokines, which can help the body fight off infections more effectively. Sleep has been shown to boost T-cell production, which further strengthens the body’s ability to fight off illness and infection.
Getting enough sleep supports overall health, which in turn can help strengthen the immune system.
2. Weight control
It’s important to note that while adequate sleep is important for weight control, it’s only one piece of the puzzle. A balanced diet and regular physical activity are also crucial for maintaining a healthy weight.
That being said, a good amount of sleep helps in regulating hormones such as leptin and ghrelin, which control feelings of hunger and fullness. When you don’t get enough sleep, these hormones can become imbalanced, leading to problems like overeating and weight gain.
Chronic stress can lead to elevated cortisol levels, which can also cause weight gain, especially around the abdominal area. Apart from investing in a good workout machine, getting enough sleep will also help in reducing cortisol levels, which decreases the risk of weight gain.
3. Builds a healthy heart
Getting enough sleep can have a positive impact on your heart health. If you want to cut out on the risk of heart-related problems, its crucial to have a minimum 7-8 hours of sleep per night.
Getting adequate amounts of sleep every day helps regulate glucose metabolism and improve insulin sensitivity, thereby reducing the risk of developing heart disease. Studies show that a shorter sleep duration or poor quality sleep can lead to high blood pressure, alongside increased cholesterol and atherosclerosis among others.
It’s crucial to make changes to your lifestyle, such as going to bed early and avoiding caffeine and carb-heavy diets at night.
4. Improved concentration and productivity
A better sleep schedule often contributes to a better mood. According to research, sleep has been shown to play a critical role in the process of “memory consolidation”.
A good night’s sleep makes you feel energized and alert. This helps you in improving focus and get things done more effectively. Sleeping well can also enhance cognitive functions like decision-making, problem-solving, and creativity. It can also help reduce fatigue, allowing you to perform at your best throughout the day.
5. Improved athletic performance
Sleeping well is critical to improvement in the levels of athletic performance. If you’re someone who is a sportsperson, this is something you need to keep in mind at all times.
A good nights sleep helps the body recover from the physical demands of exercise, promoting muscle growth and repair. In addition, it can also help in improving the level of endurance and reduce stress during physical activity.
As an athlete, the game literally depends on margins. When you are short on sleep, it shows up in the form of decreased reaction time and coordination alongside slowing down decision-making.
It also helps in regulating hormones such as testosterone, which plays a crucial role in muscle-building and recovery.
6. Contributes to your mental well-being
Sleep plays a crucial role in maintaining good mental health. Lack of sleep can result in irritability, mood swings, depression, and anxiety. On the other hand, getting enough sleep can help improve overall well-being, enhance memory and cognitive function, and reduce stress levels. A good night’s sleep can also boost self-esteem and increase feelings of happiness.
Chronic sleep deprivation can lead to serious mental health issues and can also exacerbate existing conditions such as bipolar disorder, schizophrenia, and ADHD. Therefore, it’s important to prioritize sleep and strive for 7-9 hours of quality sleep per night to maintain optimal mental health.
Conclusion
Sleep is an essential and involuntary process, without which we cannot function effectively. It is as crucial to our bodies as eating, drinking and breathing, and is vital for maintaining good mental and physical health.
If you really want to improve performance and maintain consistent levels of efficiency, make sure you are sleeping properly. We hope that these 6 benefits are something you’ll keep in mind and work towards achieving optimum levels of sleep.