Adequate sleep plays an integral role in your overall health and wellbeing. It allows you to live a long and healthy life, with low risks of developing illnesses and diseases. According to health professionals, around seven to eight hours is the ideal amount of sleep everyone has to get each night to avail of its various health benefits. If you fail to do so, you may suffer from a long list of problems and complications that can bring serious harm and damage to your vital organs, lowering your quality of life.
The following are great reasons to get enough sleep every night:
Sleep helps reduce stress
People who are sleep deficient are very likely to experience an increase in their stress levels. If you are getting less than six hours of sleep each night, your body will not have sufficient time to recharge and recover after a long day, resulting to many different negative side effects, including high blood pressure, slow injury recovery time, and mood swings. You will also have an increased risk of cardiovascular problems, such as stroke and heart attack, due to the rise in your blood pressure.
Sleep is good for the heart
Various studies have found that there exists a link between sleep and heart problems. According to the findings, those who lack sleep usually experience a rise in their blood pressure and cholesterol levels, and over time, they are prone to get struck by heart attacks and strokes. Compared to those who get at least seven hours of sleep a night, sleep deprived individuals tend to also have a greater risk of obesity, sexual health problems, and other disorders.
Sleep boosts your energy levels
Sleep does a lot of wonders for the body, especially when it comes to your energy levels. With enough sleep, you are guaranteed to wake up refreshed, energized, alert, and ready for the next day. You will have no problem performing the tasks that you have to carry out at home, work, or school. However, if you lack sleep, you will feel groggy, weak, and tired, and doing even the simplest things will feel like a major challenge.
Sleep can help in weight loss
If you want to lose weight, you should not only eat a healthy and balanced diet and exercise on a regular basis, but you should also make sure that you are sleeping well. According to one study, people who sleep fewer than seven hours a night have higher odds of being overweight or obese. Researchers attribute this to the hormone imbalances that occur due to sleep deprivation and can negatively impact appetite.
Sleep boosts memory
When you are asleep, your body is in a resting state, giving your muscles and other vital parts the opportunity to heal and recover. However, your brain remains busy, processing your sensory inputs, feelings, thoughts, and memories. According to researchers, during sleep, your brain does all of these things to improve your brain functions, including information processing and memory.
Sleep can protect against inflammation
Many studies through the years have already established that lack of sleep increases stress levels. Every time you are stressed, your body produces high concentrations of stress hormones that contribute to inflammation in your body. The more stress hormones you have, the higher your risk of cancer, diabetes, and cardiovascular-related complications become.
Sleep can decrease your risk of depression
Sleep can influence the production of various chemicals and hormones in your body, such as serotonin. If you are not getting enough sleep, your body is unable to produce enough serotonin. As a result, your chances of suffering from depression increase. To stay away from depression and other mental health issues, you have to sleep around seven to nine hours a night, as recommended by health and medical experts.
Sleep promotes faster body recovery
Your cells are able to synthesize more protein if you get sufficient sleep each night. If they can successfully do their jobs, your time of recovery from injuries, illnesses, and other problems will be quicker. Someone who is sleep deficient will have a tough time healing as their body does not have the capacity to work effectively to repair the damage.
Sleep lowers your risk of accidents
If you drive, it is important that you are aware of your surroundings. You have to be alert and have the presence of mind to prevent accidents. However, if you are sleepy, paying attention to the road can be difficult, as your senses are not at their best. In the United States, approximately 1 in every 5 car crashes are because of drowsy driving. So, if you do not want to put yourself or others in danger, you have to get the right amount of sleep before you drive or just don’t drive if you are sleep deficient.
Tips to get a good night’s sleep
For many people, sleeping does not come easy. If you are one of them, below are some tips and tricks on how you can enjoy good quality sleep next time:
Drinking coffee or other beverages with caffeine late in the afternoon is not advisable as the stimulating effects of caffeine can take several hours to wear off. Doing so will keep you up later than you would like. If you love coffee, make sure to drink it early in the day.
Avoid fatty foods
Several studies have found that eating fatty foods, especially late in the day, can make it harder to go to sleep, as well as increase your risk of heart problems. It is important that you also not eat a large meal so close to your bedtime to avoid sleep problems.
Avoid drinking too many fluids
Right before bedtime, you should minimize the amount of water and other fluids that you drink so as not to have to wake up multiple times through the night to go to the bathroom.