Sleep is the most important yet overlooked daily routine with our busy schedules. Along with food and water, a good “night’s sleep” is essential for the brain to carry out several functions. The requirement of sleep varies from 6 to 10 hours, according to an individual. Sleep is the best time that allows your body to heal and get recharged by itself. The amount of sleep required depends on certain factors, such as age, diet, emotional distress or excitement levels, and drugs.
According to research, lack of sleep or poor sleep quality can increase the risk of cardiovascular diseases, diabetes, obesity and can even develop depression. Lack of sleep makes a person feel tired, sleepy and disturbed during the daytime. Sleep is disturbed by factors such as stress, diet, irregular bedtimes, and the activities done before bedtime.
Benefits of Quality Sleep
A good night’s sleep makes you feel energetic and ready for your next day’s routine. It plays a significant role in improving memory, learning, immune function, metabolism and many other vital functions carried out by our body.
Some of the surprising benefits and reasons to have a good night’s sleep are as follows:
- Improves memory: Low or poor quality of sleep makes it difficult to recall the details. Your mind continues to process and consolidate your memories from the day even while your body rests during sleep. Good sleep lets your brain focus and catch the new information and details much quickly and efficiently.
- Boosts Immune System: Good quality of sleep helps the immune cells and proteins to enhance the ability to fight infections, such as cold and flu. After you get a vaccine or a shot, sleep helps to develop an adequate antibody response and builds a strong immune system.
- Increases productivity: A restless night can make you feel dull and lethargic on your next working day. Sleep is closely related to improved cognitive function and higher concentration. You would not need an extra cup of caffeine to increase your productivity.
- Improves heart health: When you sleep, the blood pressure goes down and helps the blood vessels to relax. Lack of sleep or poor sleep quality might increase the risk of heart disease and sometimes even stroke. Lack of sleep triggers cortisol, a stress hormone that imposes more load or work on the heart.
- Boosts your mood: When you get up from your bed after a good night’s sleep, it helps wake you up with a feeling of being refreshed. Your energy levels are high and there is more scope of being less on negative emotions like anger.
- Regulates hormonal function: Sleep impacts the release and functioning of various hormones in our body. Adequate sleep helps regulate various hormones, such as thyroid, cortisol, melatonin, growth hormone, estrogen and progesterone.
- Prevents weight gain: Lack of sleep makes the body produce high levels of ghrelin, a hormone that regulates food intake. Ghrelin hormone is also called the ‘hunger hormone’. Lack of sleep produces less leptin, a hormone that helps you understand that you had sufficient food.
Less Sleep and Its Impact on Health
An average adult requires anywhere between 7 to 9 hours of quality sleep. A good night’s sleep is essential for optimum hormone regulation. Sleep has the power to cleanse the toxins in your brain. Sleep debt can disrupt the hormonal balance in your body.
Less amount of sleep:
- Makes you gain weight
- Increases the risk of frequent infections
- Lowers your immunity
- Increases appetite
- Results in higher calorie consumption
Tips For a Pleasant Good Night’s Sleep
Some reasons that cause sleeplessness
- Maintain a regular bedtime and wake-up time
- Avoid coffee, nicotine, and alcohol before bedtime or late evenings
- Set a relaxing routine before bedtime like reading a book or a warm water bath
- Exercise for at least 30 minutes a day but not a few hours before bedtime
- Avoid loud sounds, bright lights, and electronic devices before bedtime, especially in your bedroom
- Ensure to arrange a good mattress so that you can rest comfortably
Consult Our Doctor Today
If you are facing trouble falling asleep or having a night of disturbed sleep, it is time to consult a doctor before it shows an impact on your health. Sleep disorders need prompt diagnosis and treatment as they can significantly disrupt your routines and increase the risk of other illnesses.
Dial +91 08069489584 to book a consultation with our doctor and get your sleep problems sorted.