How Sleep Affects Health

Does sleeping really affect your health? We all have had those nights where no matter what we do, we can't go to sleep. There are many reasons why this happens. According to the National Institutes of Health (NIH), sleep is one of the most essential aspects of human health, yet it's so overlooked and sacrificed by many people. In this article, I will talk about how sleep impacts your health, why it's important, and the potential risks of sleep deprivation.

Sleep and physical health: Quality sleep is essential for the functioning body. While you're asleep, your body is still working to protect your physical health. For example, while you're asleep, your body produces proteins that help fight inflammation, infection, and stress. The less you sleep, the more likely you are to get sick and get infections.

Sleep is also important for your metabolism and hunger. The less you sleep, the slower your metabolism gets, which can cause weight gain.

Additionally, sleep is good for muscle repair and growth. While you're asleep, your muscles repair and recover. Athletes find sleeping just as important as their training. With sleep deprivation, they possibly will not get to their goals.

Sleep and mental health: Sleep has a big effect on your mood and how you act. People who get less sleep tend to be more moody throughout the day, and it can also lead to depression and anxiety. Studies show people who are sleep-deprived report increases in negative moods, anger, frustration, irritability, sadness and decreases in positive moods. For people who already suffer from anxiety and depression, a lack of sleep can worsen their mental health problems.

Furthermore, without sleep, you'll most likely be unable to focus and not have the ability to perform your best, which can cause problems with school or work. People who get more sleep tend to be able to deal with more things and handle them properly.

Health risks: Poor sleep habits are linked to an increased risk of chronic conditions. Studies have shown that chronic sleep deprivation is associated with a higher incidence of obesity, heart disease, stroke, and even certain types of cancer.

Sleep is not just about avoiding diseases, it's also about the good things you get from it. For example, research has shown that the more you sleep, the more your life expectancy is. For people who sleep 7-9 hours, like they are supposed to, live longer in the long run and are healthier in general.

How to improve your sleep habits:

Create a sleep schedule that you will follow every day: Go to bed and wake up at the same time every day, even on the weekends, to get started.
Limit screen time: Blue light from phones, computers, and TVs can interfere with your body’s natural sleep/wake cycle. Try to not use screens at least an hour before bed.
Create a relaxing bedtime routine: Start reading before bed, take a warm bath, or practice meditating.
Optimize Your Sleep Environment: Make your bedroom dark, quiet, and cool. A comfortable mattress and pillow also make a big difference in the quality of your sleep.
Diet and Caffeine: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can interfere with falling asleep or staying asleep.
Exercise Regularly: Regular physical activity can help you sleep deeper, but try to avoid a lot of exercise too close to bedtime.