In the hustle and bustle of modern-day society, where time is a precious commodity, the significance of a good night’s sleep often takes a back seat.
In our pursuit of success, we often overlook the essential role sleep plays in our overall well-being.
Sleep is an altered state of consciousness where we have limited interactions with our surroundings and are relatively quiet. Sleep is essential to every process in the body, affecting our physical and mental functioning the next day, our ability to fight disease and develop immunity, and our metabolism and chronic disease risk.
Getting inadequate sleep over time can raise your risk for chronic (long-term) health problems. It can also affect how well you think, react, work, learn, and get along with others.
Numerous studies have associated short sleep defined as sleeping fewer than 7 hours per night with a greater risk of weight gain and a higher body mass index (BMI).
World Health Organization (WHO) advocates for adults to aim for 7-9 hours of sleep each night. This golden rule is not just a number; it’s a prescription for improved physical and mental health. Adequate rest contributes to better emotional regulation, reducing the risk of anxiety and depression. It improves concentration, regulates mood, and sharpens judgment and decision-making.
The effect of sleep on weight gain is believed to be affected by numerous factors, including hormones and motivation to exercise. WHO research highlights the connection between inadequate sleep and obesity.
By prioritizing the recommended hours of sleep, people can actively contribute to their weight management efforts, fostering a healthier and more active lifestyle.
For instance, sleep deprivation increases levels of ghrelin and decreases levels of leptin. Ghrelin is a hormone that makes us feel hungry while leptin makes us feel full. This may cause us to feel hungrier and overeat!
This is supported by various studies that have shown that sleep-deprived individuals have a bigger appetite and tend to eat more calories.
What’s more, to compensate for lack of energy, sleep deprivation may make you crave foods that are higher in sugar and fat, due to their higher calorie content. To make matters worse, feeling tired after a night of too little sleep may leave you feeling unmotivated to hit the gym, go for a walk, or do whichever other physical activity you enjoy. So, prioritizing sleep may support a healthy body weight.
Lack of sleep has been shown to impair immune function. Studies in recent times, underscore the link between insufficient sleep and an increased risk of chronic diseases such as diabetes and cardiovascular issues. Some data also suggests that proper sleep may improve your body’s antibody responses to influenza vaccines. By embracing the recommended sleep duration, one can fortify their defenses against these prevalent health concerns.
When you sleep, you allow your body to repair and rebuild. During this time, the body can clear debris from the lymphatic system, which boosts the immune system.
While you sleep, many important processes happen, including muscle repair, protein synthesis, tissue growth, and hormone release.
One risk factor for heart disease is high blood pressure. According to the Centers for Disease Control and Prevention (CDC), getting adequate rest each night allows the body’s blood pressure to regulate itself.
Getting a good night’s sleep can also reduce the chances of sleep-related conditions such as apnea and promote better overall heart health Some positive lifestyle and sleep habits can be implemented to log the recommended sleep duration hours including establishing a realistic bedtime and sticking to it every night, even on the weekends, maintaining comfortable temperature settings and low light levels in your bedroom, keeping a comfortable sleep environment by ensuring you have the best mattress, best pillows, and best sheets.
In a race to success, sleep should not be underestimated. It’s not a luxury; it’s a fundamental necessity that holds the key to unlocking one’s full potential. So tuck in, turn off the distractions, and let the magic of sleep work wonders in your life.
