Today we’ll be talking all about the benefits of sleep and why it is a necessity!
Sleeping is probably one of the most important things that help us reset our body and stay alert during the day. A lot of us have been told about the importance of sleep, but do we actually know what great benefits sleep has? In this article, we’ll tell you all the reasons why sleeping is good for you and how it can improve our daily lives!
How does lack of sleep affect our lives?
Before we get into the positives, let’s talk about some of the things that sleep deprivation may cause. APoor sleep quality and sleep deprivation can have many negative effects.s we grow older we tend to put more and more value on time and in turn, we neglect sleep and other forms of rest.
First of all, lack of sleep affects our energy. Adults need about 8 hours of sleep and any less than that may cause them to be more tired, less energetic, and sleepy, but this is probably the least serious side effect of sleep deprivation.
Poor sleep quality and sleep deprivation can have many negative effects. Different kinds of sleep disorder affect members of every race, socioeconomic class and age group
Lack of sleep may also cause:
- short term memory loss
- weight gain
- serious health problems and more.
The National Institutes of Health predicts that America’s sleep debt is on the rise and that by the middle of the 21st century more than 100 million Americans will have difficulty falling asleep.More than 50 million Americans already suffer from over 80 different sleep disorders and another 20 to 30 million suffer intermittent sleep problems each year, according to Sleep Health.
REASON #1: SLEEPING IMPROVES OUR MEMORY
If you have trouble sleeping, then you might notice that is harder for you to learn new thing and memorize them for the long periods of time. This isn’t just a consequence and you can easily improve it with just the right amount of sleep each night.
There’s actually a huge connection between our sleep cycle and our memory! Sleep actually helps us process new information and not sleeping enough may lower your abilities to memorize and learn new things.
According to an article reviewed by doctor Anis Reham, sleep deprivation is one of the biggest causes of memory problems since the brain doesn’t have enough time to create new pathways for the newly learned information.
Have you ever wondered what happens with your brain while you sleep? Many biological processes happen during sleep:
- The brain stores new information and gets rid of toxic waste.
- Nerve cells communicate and reorganize, which supports healthy brain function.
- The body repairs cells, restores energy, and releases molecules like hormones and proteins.
REASON #2: SLEEP BOOSTS WEIGHT LOSS
After a long tiring day, we tend to crave some snacks and other fatty, non-healthy foods in a form of a reward. The same thing happens when we sleep for less time. Our mind gets tired and is more likely to skip a daily workout and crave some high-calorie foods.
Sleep deprivation can also slow down our metabolism. The short amount of sleep causes our body to have trouble processing insulin, a hormone that turns carbs and sugar into energy. And as a result, our body can’t get enough energy and instead gains more fat.
Sleep may protect against insulin resistance. It keeps your cells healthy so they can easily take up glucose.
If you have trouble with weight gain, make sure to always get a good night’s sleep and you’ll definitely notice some positive changes!
REASON #3: SLEEP PLAYS A HUGE ROLE IN OUR MENTAL-HEALTH
Sleep is one of the most important parts of keeping your mental health well-being and the lack of it may even cause some long-lasting problems. Poor sleep will not only make you tired but also affect stress hormones and cause serious mental disabilities.
Studies have shown that people with sleep disorders(insomnia, sleep apnea) have twice as much chance of developing depression, anxiety, and paranoia as an average person. Researchers suggest that addressing sleep disorders, like insomnia and sleep apnea early on may help us prevent any future development of these mental disorders.
Did you know that most of the time while you are sleeping, you breathe slowly and regularly? But during 10-20% of the sleeping time, your breathing rate goes up again. That’s the time we typically dream. Breathing also becomes more shallow and less regular during this sleep phase. These different breathing techniques are crucial for our body to maintain a good heart rate, blood pressure, and blood flow.
Lack of sleep is also associated with an increased risk of injury for both adults and children. Driver drowsiness, for example, can contribute to serious car accidents and even death.
“Sleep affects almost every tissue in our bodies,” says Dr. Michael Twery, a sleep expert at NIH. “It affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.”Quality sleep supports mental and physical health and contributes to the overall quality of life, according to News in Health.
REASON #4: SLEEP LOWERS THE RISK OF SERIOUS HEALTH PROBLEMS
Other than our mental well-being, sleep also has a huge impact on our physical health. Our bodies need time to rest, heal and repair our organs and without it, we might develop some serious health issues like:
Heart disease and blood pressure
People with poor sleep schedule have a higher risk of high blood pressure and increased levels of chemicals linked to inflammation that are risk factors for different forms of heart disease
Sleep deprivation affects your body’s release of blood sugar-lowering hormone – insulin. People that suffer from sleep disorders have a higher chance of developing type 2 diabetes.
Sleep boosts our immune system and protects our body from different kinds of viruses and flu. It’s especially important to take care of our bodies and have a strong immune system in today’s world.
Several studies have suggested an intricate relationship between sleep, inflammation, and the immune system. Poor sleep has been described well in subjects with inflammatory bowel disease (IBD) and has been linked to disease activity and shown as a predictor for subclinical inflammation and a risk factor for relapse and poorer outcomes.The relationship between a good nights sleep and inflammatory bowel diseases is explained on Oxford Academic’s website.
REASON #5: SLEEP CAN HELP GET RID OF ACNE
Sleep is a huge factor in wound healing, collagen growth, skin texture, and hydration. Your body needs time to heal and rest in ogre to become stronger and healthier.
People with sleep problems have noticed acne breakouts, dry skin, discoloration, psoriasis, and skin allergies. Poor sleep can also cause the skin to age faster than normal.
As someone who has struggled with skin problems, sleeping has been a lifesaver! I make sure to get 7-9 hours of sleep every day in order o achieve younger, more lively-looking skin. It’s also important to know that sleeping even more than that may cause puffiness so we recommend avoiding that.
If you have any kind of problems with skin, may it be acne, discoloration, or more, make sure to get a good night’s sleep every day and it’s guaranteed that you’ll see great results! Your skin is the biggest organ of our body and we need to make sure to take good care of it.
Test out certain sleep patterns that work for you!
Researchers show that an average adult needs to sleep 7 to 9 hours a night. Children and teenagers need even more to develop and grow. But not all of us can manage to sleep easily.
Most of us are familiar with the simplest of sleep cycles – monophasic sleep. This is the most common sleeping cycle and consists of one core sleep at night of between 7-9 hours. This is best suited to people who work the regular 9-5, or schedules that won’t allow short naps in the middle of the day.
In Spain, it’s normal to have a siesta in the middle of the day, and many people choose to sleep for 2 hours during this break. The biphasic sleep pattern consists of a split sleeping pattern, so around 5-6 hours at night and around 2 hours of sleep at midday.
Few things we recommend to get a good night’s sleep are avoiding your electronic device a few hours before you go to sleep, cutting down on caffeine, and creating a nice sleep environment. These things will help us calm down at night become more sleepy.
Having a good night sleep is actually critical for your heart health, too.
Over time, sleep problems can hurt your heart health.
Sleep apnea happens when your airway gets blocked repeatedly during sleep, causing you to stop breathing for short amounts of time. Sleep apnea can be caused by certain health problems, such as obesity and heart failure.
How can you improve your sleep quality?
It’s easy to talk about the benefits of sleep, but all of this will be useless if we can’t manage to get quality sleep at night.
- Try to go to bed at the same time every day and get solid routines. Stick to a regular sleep schedule. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
- Have your breakfast in the sun. Get enough natural light, especially earlier in the day. Try going for a morning or lunchtime walk.
- Go to the gym as often as you can. Get enough physical activity during the day. Try not to exercise within a few hours of bedtime.
- Turn on the Snooze Night light on your computer when it’s evening. Avoid artificial light, especially within a few hours of bedtime. Use a blue light filter on your computer or smartphone. On some phones this is named Night mode, and it will minimize your screen brightness in low light conditions.
- Drink lots of water. Don’t eat or drink within a few hours of bedtime; avoid alcohol and foods high in fat or sugar in particular.
- You sleep better in complete darkness. Keep your bedroom cool, dark, and quiet.
You can also try meditation and yoga to calm down and lower your heart rate. This will also help you get your daily exercise in!
We tend to neglect sleep to win more time in our lives but we forget how important sleep is to live a healthy, energetic, and happy life.
Hopefully, this article has inspired you to start taking care of your health and control your sleeping habits! If you want to learn more about health and lifestyle check out our other articles here, on Ytago!
We are sure we can help you with the best health tips on the web!