In various cultures, the absence of sleep is viewed as an act of honour of a sort. “I’ll rest until I die,” people say, while they work nine-hour work days.
If you’re not giving up sleep to advance your career it’s likely that sleep isn’t top in your list of priorities. If you’re like a lot of people, you’re probably in bed late, watching Netflix or hanging out with your loved ones.
There’s nothing wrong with establishing your business, binge watching Netflix or hanging out with your loved ones, it’s not an error to do those things in the absence of your sleeping.
Sleeping less can be detrimental to your relationships and career.
In this article we’ll talk about the importance of sleeping as well as the health benefits that come from sleeping, the importance of good sleep hygiene, and how to deal with having trouble sleeping.
Ready? Let’s get started.
Why is Sleep So Important?
The importance of sleeping is not overstated. Simply stated, sleep (or the absence of it) can have a significant impact on your daily life. We’ll go over specific benefits of good sleep in the coming days however, at a higher degree the amount of sleep you experience is directly related to:
Mental health
Stress levels
Immune system strength
Heart health
Brain health
Inflammation
Energy
Weight
And many more
A healthy lifestyle is directly connected to a quality night’s rest. Spending money to improve your quality of sleeping is among the most effective things you could do.
What Causes You Sleep?
What causes you to sleep? As per John Hopkins sleep expert Mark Wu There are two main factors that contribute to sleep that can be identified: circadian rhythms as well as what’s known as “sleep drive”.
It is your brain that regulates your circadian rhythms. They react to light. When light levels decrease at the night the brain produces a chemical known as Melatonin that helps you sleep. As the levels of light rise the brain shuts off the production of the hormone melatonin making you feel up.
A sleep drive can be described as a method to describe your body’s desire to sleep. As the day progresses your desire for sleep gradually grows until it reaches an extent where you are forced to fall asleep. And , unlike other things you crave (food or water, for instance. ) Your sleep drive may actually push you to go to sleep. If you’ve ever tried to keep your eyes open while driving you’ll know how effective your sleep drive could be.
Make sure you check out the Cloudy website if you’re having trouble sleeping.
Ten Health Benefits from Quality Sleep
Let’s now discuss the advantages of sleeping well regularly.
1. More Energy Levels
Let’s begin with the primary benefit of a good night’s sleep improved energy levels. If you don’t sleep enough the energy levels decrease and you feel tired throughout the day. If you’re exhausted things can be difficult. You’re more easily overwhelmed , and often get angry without specific reason.
In a study in-depth about sleep loss, the following are noted:
If one is sleep-deprived, the capacity to do tasks that require more energy is reduced and the capacity of the system to compensate for the weaknesses that result from sleep loss is diminished. Tasks that require effort such as meals, school work and retracing your steps to sleep when you’re tired seem to be more difficult in the absence of sleep.
However when you’re sleeping well, you wake up feeling rested and rejuvenated. You’re ready for the day with confidence and energy to tackle the tasks ahead of you.
2. Enhanced Brain Performance
The brain and sleep are inextricably linked. The more sleep you get more, the better your brain is able to solve problems and retain information. If you aren’t sleeping well it affects your mental performance.
A study revealed that the sleeping insufficiently can cause similar results to alcohol-related intoxication. If you’d like to concentrate, resolve problems efficiently, and possess an impressive memory, you must get enough restful sleep.
3. Improved Mental Health
There is a strong connection with sleep as well as mental well-being. One study notes that
It is estimated to be 90% people suffering from depression complain of sleeping quality…Numerous studies reveal the striking connection between changes in sleep and depression.
Additionally, Harvard Health Publishing notes the following:
Sleep disorders and insomnia can also increase the chance for developing depression. A study that followed 1,000 people aged 21 to 30 who were part of an Michigan health maintenance institution found that, in comparison to regular sleepers, people who disclosed an insomnia-related issue during interviews in 1989 had four times more likely to be diagnosed with major depression at the time of their second interview three years after.
Sleep and mood are closely linked. While there are other causes of mental illnesses sleeping less just makes the situation more difficult. If you are suffering from depression or any other mental illness and you are consulting your physician take a look at ways to enhance your sleeping quality.
4. Reduction in inflammation
An insufficiency of sleep is directly related to higher levels in inflammation across the entire body. Studies have proven that lack of sleep causes more gastrointestinal inflammation, and may even increase the chance of developing colon cancer.
Regular, restful sleeping can help reduce the level of inflammation, resulting in a more healthy digestive tract and less gastrointestinal issues.
5. Weight Loss
You may be surprised to learn that the quality and quantity of your sleep impact your weight. Researchers have discovered that there’s an association between sleeping less and weight increase. Two hormones that regulate appetite such as ghrelin and leptin are out of balance because of a lack of rest and can cause an increase in appetite, and ultimately weight growth.
Do not fall into the trap of believing that diet and exercise by themselves are enough for maintaining or losing weight regardless of how important they are. Sleep is an important element to achieving your desired weight.
6. Stronger Relations
If you’re not sleeping and your relationships suffer, so will your relationships. You’ll definitely be more angry and may be irritable. But , it’s not just the fact that. According to one study, sleeping less reduces the ability of humans to process facial expressions, and particularly emotions like anger and happiness.
This inability to discern social signals can make it difficult for you to react appropriately when people are either happy or angry. If you do not react appropriately to the feelings of someone else or feelings, they might become angry and cause a break-up within your relationship.
7. Improved Immune System
When your body’s immune system serves as your body’s protection sleeping is one of the main generators that power it. If you don’t get enough sleep your immune system gets impaired, and you are more susceptible to getting sick.
One study showed that even an insignificant amount of sleep loss can reduce your body’s immune system. In a different study, participants received nasal drops that contained viruses that cause colds. The participants who had under seven hours sleep each night were 3 times as likely get unwell than participants who had at least eight hours rest every night.
The results are evident. A better night’s sleep can reduce the chance of becoming sick.
8. Lower Risk of Heart Disease and Strokes
When you think of strokes and heart disease You probably think of things like eating habits and fitness. While those are important, sleep can be a major aspect.
A meta-study of 15 studies concluded that lack of sleep increases the risk of heart disease and stroke. If you or your family members have an history of strokes or heart disease it is important to evaluate how much sleep you’re receiving every night, and then modify your schedule accordingly.
9. Reduction in the risk of developing Type 2 Diabetes
There are many elements that can contribute to the development of type 2 diabetes. These include sleep deprivation. In one study well-behaved young people were confined to a minimum of four hours of rest every night. The blood samples revealed increases in insulin levels as well as ratios of insulin to glucose, both being risk markers for developing type 2 diabetes.
Another study of sleep-related debts found these:
Sleep debt is a detrimental impact on carbohydrate metabolism as well as hormone function. These effects are similar to the ones seen during normal aging and thus sleeping debt can make it more difficult to treat chronic illnesses related to age.
If you’re looking to remain healthy and free from diabetes regular sleeping can do exactly that.
10. More athletic performance
Superstar sportsmen Lebron James as well as Roger Federer sleep about 12 hours each night. Tennis superstars Venus Williams and Maria Sharapova try to sleep at least 10 hours each night.
Why do athletes sleep all the time? Because they are aware that when they sleep, their body performs lots of healing and recuperation. They know that to keep their athletic performance at its peak, they require significant amounts of rest.
The National Sleep Foundation suggests that athletes could benefit from having 10 hours of rest each night. The foundation cites the following advantages:
Speed increase
Accuracy improved
Improved coordination
Effective workouts
Faster reaction times
For athletes and would like to improve your performance concentrate on increasing the quality and quantity of sleep.
What are the Signs of Poor Sleep Hygiene?
Sleeping is closely linked to your sleeping hygiene. Sleep hygiene is the collection of actions you take every day that can either help or hinder your sleep. A good dental hygiene practice leads to healthy teeth. Good hygiene is good for your body and a good night’s sleep can lead to better quality sleep.
The more you can improve your sleep hygiene is, the better your sleeping can be enjoyed on a regular basis.
What are the indicators of bad sleeping habits?
An inconsistent sleep schedule
There is no consistent nightly routine for your nightly
Insufficient time to relax
Using electronics (tablets, phones, etc.) prior to sleeping
Drinking stimulants like caffeine during the late hours of the day.
Lack of physical activity
All of these factors can cause insomnia. If you’re hoping to get good quality sleep, you must to create healthy habits for sleeping. Develop a routine for your sleep for yourself that incorporates an evening routine and the time to relax. If you don’t want to watch Netflix till midnight, you should remove all electronic devices an hour before bedtime and engage in something relaxing such as reading.
Make sure you engage in an exercise routine in the course of the day even if it’s walking for a few minutes. Implementing healthy habits for sleep can go a long ways in helping you sleep and remain asleep.
How To Discuss About Sleep with Your Doctor
Since sleep is so crucial for overall health, it’s important to speak to your doctor when you’re experiencing trouble sleeping. There are many ways you can prepare prior to the appointment to get ready to make your appointment more efficient.
First, you should keep a sleeping diary for at least a week prior to the appointment. In your diary, take notes of:
How did you sleep each night?
What were you doing during the days prior to your bed
Anything that might have disturbed your sleep (anxiety or restless legs etc.)
Additionally, prior to your appointment write down everything you’ve tried to do to get sleep, which includes the same behaviors (meditating and stretching, etc.) and any supplements, like Melatonin. Also, note any medication you’re taking to help your physician find out if they could be inducing insomnia.
Your physician might be able to identify and manage your sleep disorder or may suggest that you consult a sleep expert. A sleep expert can inquire more in-depth questions regarding your sleep disorders and might even perform an over-night sleep test in order to observe you in real time.
Sleep To Live
Sleeping is never wasted time. To be honest, sleep is among the most beneficial activities you can do with your time. It helps you be happier, productive and more content. It enhances relationships and extends your life. It is not something that should avoid, but it should be welcomed.