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Why sleep is essential for health
Here are several advantages that health experts link to achieving restorative slumber.
1. Enhanced memory and effectiveness
Investigators observed that slumber is tied to multiple brain operations, including:
Memory: Interruptions in sleep may hinder memory consolidation and retention.
Effectiveness: Individuals' productivity in workplaces, educational environments, and other areas can be impacted by sleep disturbances. This encompasses concentration, emotional responsiveness, decision-making, risk assessment, and judgment.
Thinking: By influencing stress hormones, disruptions in sleep may impair cognitive function.
A study from 2015 published in the Journal of Child Psychology and Psychiatry indicated that children's sleep habits could directly influence their conduct and academic success.
2. Reduced risk of weight gain
The correlation between weight gain, obesity, and inadequate sleep duration is not fully understood.
Numerous studies over the years have connected obesity with insufficient sleep.
According to a 2018 study, people who typically get less than seven hours of sleep per night are more likely to have a higher body mass index (BMI) and to become obese than people who get more sleep.
Researchers proposed that lack of sleep is linked to elevated levels of gherlin (the hormone that induces hunger), fluid retention, and markers of inflammation. They also found that diminished sleep leads to greater tiredness, which may affect a person's inclination or capability to engage in physical activity and uphold a healthy lifestyle.
Further investigation is necessary to deepen our comprehension of the relationship between poor sleep and weight gain.
Resources for healthy rest
To explore more evidence-based insights and resources on the science of healthy sleep, visit our dedicated hub.
3. Improved calorie management
In a similar vein as weight gain, there is evidence indicating that attaining a good night’s sleep can assist an individual’s body in consuming fewer calories.
For instance, a 2022 clinical trial revealed that overweight adults who extended their sleep duration consumed fewer calories compared to a control group.
Compared to the control group, the adults slept an additional 1.2 hours on average and consumed about 270 fewer calories. he researchers implied that enhancing and maintaining adequate sleep duration may assist with weight reduction and obesity prevention.
4. Enhanced athletic performance
Adults require between 7 and 9 hours of sleep per night, yet recent research suggests that athletes might need even more.
Rest is vital for athletes and those engaged in sporting activities because the body recuperates during sleep. Other advantages include:
- improved endurance
- more vitality
- increased precision and reaction speed
- quicker pace
- enhanced mental acuity
5. Diminished risk of heart disease
A significant risk factor for heart disease is elevated blood pressure. According to the Centers for Disease Control and Prevention (CDC), sufficient rest each night enables the body’s blood pressure to stabilize.
Achieving quality sleep can also lessen the likelihood of sleep-related disorders such as apnea and promote overall cardiovascular health.
6. Enhanced emotional and social intelligence
Sleep is linked to people's social and emotional intelligence. . Someone who lacks adequate rest is more inclined to struggle with recognizing others' emotions and expressions.
For example, a 2022 study examined the connection between sleep quality and duration and emotional intelligence.
477 individuals answered questions about their emotional intelligence and sleeping patterns. Those who regularly experienced better quality sleep tended to view themselves as possessing higher emotional intelligence, performing well in social contexts, sustaining relationships, feeling optimistic, and managing impulses effectively.
7. Mitigating depression
The connection between sleep and mental wellness has been a focus of research for quite some time. A 2016 meta-analysis concluded that insomnia is closely linked to an increased risk of depression.
The review indicates that sleep deprivation may lead to cognitive changes that raise depression risk.
Sleep disruptions may also hinder emotional balance and stability, along with altering neural mechanisms, which may collectively result in depressive symptoms.
8. Decreased inflammation
There exists a relationship between obtaining adequate rest and lowering bodily inflammation.
For instance, a 2019 study identified a significant positive correlation between poor sleep consistency and heightened inflammation levels, particularly among women.
The study suggested that inconsistent sleep patterns, where an individual goes to bed or wakes up at varying times nightly, can interfere with the body’s inflammatory regulation processes during sleep.
9. Strengthened immune system
Slumber aids the body in repair, regeneration, and recovery. This link also applies to the immune system. Some studies propose that deep sleep is essential for the body to heal and fortify the immune response.
However, scientists still require more research to fully understand the precise mechanisms of sleep concerning its effects on the immune system.
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