Maintaining good health and well-being requires a sufficient amount of sleep. However, a lack of sleep can make one irritable the following day. Read on to discover whether sleep will keep you from getting sick.
Enough sleep is equally essential to exercising regularly and eating a well-balanced diet. In the long run, a lack of sleep has more disastrous effects on a person's cardiovascular health and cognitive functions. Furthermore, the immune system can be weakened by sleep deprivation. People who don't have enough rest are more likely to contract a virus, such as the common cold. If one gets sick, simply getting enough sleep might slow recovery time. About eight hours of restful sleep per night is ideal for most people in their 20s and 30s. Teenagers require up to ten hours of sleep, and ten or more hours of sleep may be necessary for school-aged youngsters.
What Does Sleep Do to the Immune System?
A good night's rest helps prevent cancer and heart disease, accelerate wound healing, and fight diseases. In recent years, it has been discovered that sleep dramatically affects practically every function in the body. With the advancement of studies in this field, the connection between sleep and the immune response has become increasingly clear.
When one is ill, the body produces more cytokines than usual to combat the illness. A lack of sleep impairs one's ability to do daily tasks. Therefore, it may take longer to heal. If you don't sleep enough at night, your body produces fewer antibodies to help you fight off infections. Cryopreservation also affects the generation of cytokines, a type of protein. Cytokines help the body fight infection and alleviate inflammation while regulating the sleep-wake cycle. When there are fewer antibodies and cytokines in one's body, a cold or flu is more difficult to treat. Therefore, a well-rested body is essential to good health.
Why Sleeping Enough Is Better
According to Newbury et al. (2021), sleep deprivation can make it challenging to retain and recall information because learning and memory are heavily influenced by sleep. Furthermore, a lack of sleep affects focus and concentration while performing various tasks. Similarly, one doesn't have enough time to store memories in the brain to access later correctly. Enough sleep prepares people for whatever comes their way after the following day.
The endocannabinoid system in the brain is key in emotional processing. During sleep, the brain responds appropriately to emotional reactions, which are more harmful when a person's sleep is cut short. Chronic sleep deprivation increases mood illness risk. According to Fazeli et al. (2020), people with insomnia are significantly more likely to have depression and anxiety problems. Restorative sleep is a lifesaver when one has had a rough day and needs a way to get back on track.
Increases Productivity `
Enough sleep is required to execute simple and complex tasks. Furthermore, complex thought is necessary for practical executive function. This involves resolving problems, forming plans, and selecting courses of action. Sleep may affect memory and alertness. Executing functions assists in many aspects of life, including employment, school, and social connections. A single night of insufficient sleep can harm a person's ability to make well-informed decisions the following day.
Strengthens the Heart
According to Brown et al. (2011), sleep deprivation can place the heart at risk for various health issues, including heart attacks and various cardiovascular problems. This is because sleep deprivation releases cortisol, a stress hormone that causes the heart to pump blood faster than it usually would. Like the immune system, the heart needs enough rest to work effectively and efficiently.
Sleep Deprivation-Induced Illnesses
Type 2 Diabetes
Blood sugar management may improve due to better sleep. Furthermore, hemoglobin A1 levels are influenced by the amount and quality of sleep one obtains.
According to Eichler et al. (2019), sleep deprivation is directly linked to weight increase. Obesity is associated with insufficient sleep among people of various age groups, especially children. For their brains to develop properly, children must get enough sleep. As a result, the brain's vitality and appetite control centers may be adversely affected.
Heart and Cardiovascular Diseases
This is more likely that an individual will suffer from heart or blood vessel disease if they suffer from sleep disorders. Hypertension, stroke, and other heart problems are more common in people with sleep apnea than those without it.
Sleep issues often accompany depression and other aspects of mental illness, and having a mental illness can interfere with sleep. According to Venema et al. (2021), treating sleep apnea can alleviate the signs of depression in patients with the disease.
Tips for a Good Sleep
Maintain a regular pattern of restful sleep. Try to limit sleep time to approximately eight hours. At least seven hours of sleep every night is advised for physically and mentally sound people.
Don't retire to bed hungry or overstuffed. Avoid consuming large meals within a few hours of bed because it may cause discomfort while sleeping.
It's essential to maintain the bedroom cool, darkened, and peaceful. In the evenings, exposure to light, especially blue light, may make it more difficult to sleep.
Excessive naps during the day can hamper evening sleep. Resist napping late in the day and keep naps shorter than one hour each day.
Make time for physical activity every day. Better sleep can be achieved by exercising regularly.
Before retiring to sleep, clear your mind of any anxieties or concerns. Take time to jot down any thoughts that come to mind, as this will relieve any form of stress and anxiety that may have built up during the day.
While a person is resting, the body is actively repairing and rejuvenating itself. This maintains a hormonal balance, removes toxins, increases energy levels, improves cognitive functions, and ensures that the circulatory and immune systems work efficiently. Additionally, the brain is responsible for forming and storing memories. Getting enough quality sleep allows us to wake up feeling energized and alert. It enables individuals to engage in activities they enjoy, such as working out, gaining knowledge, socializing, and losing weight. Before retiring to sleep, clear your mind of any anxieties or concerns. Furthermore, make time for physical activity every day and maintain the bedroom cool, darkened, and peaceful.
Newbury, C. R., Crowley, R., Rastle, K., & Tamminen, J. (2021). Sleep Deprivation And Memory: Meta-Analytic Reviews Of Studies On Sleep Deprivation Before And After Learning. Psychological Bulletin, 147(11), 1215.
Fazeli, S., Zeidi, I. M., Lin, C. Y., Namdar, P., Griffiths, M. D., Ahorsu, D. K., & Pakpour, A. H. (2020). Depression, Anxiety, And Stress Mediate The Associations Between Internet Gaming Disorder, Insomnia, And Quality Of Life During The COVID-19 Outbreak. Addictive Behaviors Reports, 12, 100307.
Brown, M. A., Goodwin, J. L., Silva, G. E., Behari, A., Newman, A. B., Punjabi, N. M., ... & Quan, S. F. (2011). The Impact Of Sleep-Disordered Breathing On Body Mass Index (BMI): The Sleep Heart Health Study (SHHS). Southwest Journal Of Pulmonary & Critical Care, 3, 159.
Eichler, J., Schmidt, R., Hiemisch, A., Kiess, W., & Hilbert, A. (2019). Gestational Weight Gain, Physical Activity, Sleep Problems, Substance Use, And Food Intake Are Risk Factors For Stress And Depressive Symptoms During Pregnancy. BMC Pregnancy And Childbirth, 19(1), 1-14.
Venema, J. A. U., Rosenmöller, B. R., De Vries, N., De Lange, J., Aarab, G., Lobbezoo, F., & Hoekema, A. (2021). Mandibular Advancement Device Design: A Systematic Review On Outcomes In Obstructive Sleep Apnea Treatment. Sleep Medicine Reviews, 60, 101557.