The benefits of sleep are many.Sleepplays a crucial role in tissue repair, hormone regulation, and overall health.Getting enough sleep boosts brain power, improves weight management, and reduces stress and inflammation.Most adults need between seven and nine hours of sleep per day. Getting less than six or seven hours of sleep can affect you the next day. Chronically missing out on sleep increases your risk of disease.This article discusses 10 benefits of sleep. It explains how sleep is important for good health.What Time Should You Go to Bed?
The benefits of sleep are many.Sleepplays a crucial role in tissue repair, hormone regulation, and overall health.
Getting enough sleep boosts brain power, improves weight management, and reduces stress and inflammation.
Most adults need between seven and nine hours of sleep per day. Getting less than six or seven hours of sleep can affect you the next day. Chronically missing out on sleep increases your risk of disease.
This article discusses 10 benefits of sleep. It explains how sleep is important for good health.
What Time Should You Go to Bed?
1Strengthens Your HeartJohn Fedele / Getty ImagesDuring sleep, your body releases hormones. Some of them keep your heart and blood vessels healthy.Lack of sleep deprives you of these hormones. That’s associated with the following:High blood pressureWorse heart functionOver time,heart diseaseThis is an even bigger problem if you already have a heart condition.2Regulates Your Blood SugarSleep helps regulate your metabolism. That’s the way your body converts food to energy.Sleep deprivation can cause many problems with metabolism, including fluctuatingblood sugar levels.This can be a problem if you havediabetes. It also raises your risk of developingtype 2 diabetes.Blood sugar extremes also affect your:MoodEnergy levelsMental function3Reduces Your Stress LevelsSleep helps your mind and body relax and recover from your day. When you’re sleep deprived, your body releasesstresshormones.Stress can make you react in ways that aren’t productive. You may act out of fear or make rash decisions. Or you may be irritable.A poor night’s sleep can make you feel anxious. This may last until you finally get some much-needed rest.Improving SleepPracticing relaxation techniques can help you fall asleep faster.Techniques to Reduce Stress and Anxiety4Decreases InflammationSleep regulates your immune system. When you don’t get enough, irregular immune system activity can cause inflammation.You may not notice excess inflammation. But it can have an effect on your body.Chronic inflammation damages structures and increases your risk of many health conditions. A few examples include:UlcersDementiaHeart disease5Helps You Maintain a Healthy WeightResearch suggests that people who sleep less are more likely to be overweight orobese.Poor sleep appears to disrupt the balance ofghrelinandleptin. Those are hormones that control appetite.If you want to lose or maintain weight, don’t forget that good sleep is part of the equation.6Improves Your BalanceSleep helps you maintain your physical abilities. Studies show sleep deprivation leads to short-term balance problems.That’s called postural instability.It can lead to injuries and falls. Even mild instability can cause problems during sports or exercise.What Causes a Balance Problem, and What Can You Do About It?7Increases Your Energy and AlertnessA good night’s sleep makes you feel energized and alert. This helps you focus and get things done.It’s easier to exercise when you’re energetic and alert. So that’s an indirect benefit of getting enough sleep.Being engaged and active throughout your day feels good. And being more active all day makes another good night’s sleep more likely.Does Warm Milk Help You Sleep?8Improves Your MemorySleep appears to play a big role in what’s called memory consolidation.During sleep, your brain makes connections. It links events, feelings, and sensory input to form memories.Deep sleepis important for this. So more quality sleep can improve your memory.9Boosts Your Executive FunctioningExecutive function involves complex thinking. That includes things like problem-solving, planning, and making decisions. It can also affect your alertness and memory.Executive function helps you with work, school, social interactions, and more. One night of sleep deprivation can impair executive function the next day.10Repairs Your TissuesWhile you sleep, your body works hard to repair damage. The damage can be from stress, ultraviolet rays, and other harmful things you’re exposed to.Your cells produce certain proteins while you sleep. They form the building blocks of cells. That lets cells repair the day’s damage and keep you healthy.
1Strengthens Your HeartJohn Fedele / Getty ImagesDuring sleep, your body releases hormones. Some of them keep your heart and blood vessels healthy.Lack of sleep deprives you of these hormones. That’s associated with the following:High blood pressureWorse heart functionOver time,heart diseaseThis is an even bigger problem if you already have a heart condition.
1
Strengthens Your HeartJohn Fedele / Getty ImagesDuring sleep, your body releases hormones. Some of them keep your heart and blood vessels healthy.Lack of sleep deprives you of these hormones. That’s associated with the following:High blood pressureWorse heart functionOver time,heart diseaseThis is an even bigger problem if you already have a heart condition.
Strengthens Your Heart
John Fedele / Getty Images
During sleep, your body releases hormones. Some of them keep your heart and blood vessels healthy.
Lack of sleep deprives you of these hormones. That’s associated with the following:
This is an even bigger problem if you already have a heart condition.
2Regulates Your Blood SugarSleep helps regulate your metabolism. That’s the way your body converts food to energy.Sleep deprivation can cause many problems with metabolism, including fluctuatingblood sugar levels.This can be a problem if you havediabetes. It also raises your risk of developingtype 2 diabetes.Blood sugar extremes also affect your:MoodEnergy levelsMental function
2
Regulates Your Blood SugarSleep helps regulate your metabolism. That’s the way your body converts food to energy.Sleep deprivation can cause many problems with metabolism, including fluctuatingblood sugar levels.This can be a problem if you havediabetes. It also raises your risk of developingtype 2 diabetes.Blood sugar extremes also affect your:MoodEnergy levelsMental function
Regulates Your Blood Sugar
Sleep helps regulate your metabolism. That’s the way your body converts food to energy.
Sleep deprivation can cause many problems with metabolism, including fluctuatingblood sugar levels.
This can be a problem if you havediabetes. It also raises your risk of developingtype 2 diabetes.
Blood sugar extremes also affect your:
3Reduces Your Stress LevelsSleep helps your mind and body relax and recover from your day. When you’re sleep deprived, your body releasesstresshormones.Stress can make you react in ways that aren’t productive. You may act out of fear or make rash decisions. Or you may be irritable.A poor night’s sleep can make you feel anxious. This may last until you finally get some much-needed rest.Improving SleepPracticing relaxation techniques can help you fall asleep faster.Techniques to Reduce Stress and Anxiety
3
Reduces Your Stress LevelsSleep helps your mind and body relax and recover from your day. When you’re sleep deprived, your body releasesstresshormones.Stress can make you react in ways that aren’t productive. You may act out of fear or make rash decisions. Or you may be irritable.A poor night’s sleep can make you feel anxious. This may last until you finally get some much-needed rest.Improving SleepPracticing relaxation techniques can help you fall asleep faster.Techniques to Reduce Stress and Anxiety
Reduces Your Stress Levels
Sleep helps your mind and body relax and recover from your day. When you’re sleep deprived, your body releasesstresshormones.
Stress can make you react in ways that aren’t productive. You may act out of fear or make rash decisions. Or you may be irritable.
A poor night’s sleep can make you feel anxious. This may last until you finally get some much-needed rest.
Improving SleepPracticing relaxation techniques can help you fall asleep faster.
Improving Sleep
Practicing relaxation techniques can help you fall asleep faster.
Techniques to Reduce Stress and Anxiety
4Decreases InflammationSleep regulates your immune system. When you don’t get enough, irregular immune system activity can cause inflammation.You may not notice excess inflammation. But it can have an effect on your body.Chronic inflammation damages structures and increases your risk of many health conditions. A few examples include:UlcersDementiaHeart disease
4
Decreases InflammationSleep regulates your immune system. When you don’t get enough, irregular immune system activity can cause inflammation.You may not notice excess inflammation. But it can have an effect on your body.Chronic inflammation damages structures and increases your risk of many health conditions. A few examples include:UlcersDementiaHeart disease
Decreases Inflammation
Sleep regulates your immune system. When you don’t get enough, irregular immune system activity can cause inflammation.
You may not notice excess inflammation. But it can have an effect on your body.
Chronic inflammation damages structures and increases your risk of many health conditions. A few examples include:
5Helps You Maintain a Healthy WeightResearch suggests that people who sleep less are more likely to be overweight orobese.Poor sleep appears to disrupt the balance ofghrelinandleptin. Those are hormones that control appetite.If you want to lose or maintain weight, don’t forget that good sleep is part of the equation.
5
Helps You Maintain a Healthy WeightResearch suggests that people who sleep less are more likely to be overweight orobese.Poor sleep appears to disrupt the balance ofghrelinandleptin. Those are hormones that control appetite.If you want to lose or maintain weight, don’t forget that good sleep is part of the equation.
Helps You Maintain a Healthy Weight
Research suggests that people who sleep less are more likely to be overweight orobese.
Poor sleep appears to disrupt the balance ofghrelinandleptin. Those are hormones that control appetite.
If you want to lose or maintain weight, don’t forget that good sleep is part of the equation.
6Improves Your BalanceSleep helps you maintain your physical abilities. Studies show sleep deprivation leads to short-term balance problems.That’s called postural instability.It can lead to injuries and falls. Even mild instability can cause problems during sports or exercise.What Causes a Balance Problem, and What Can You Do About It?
6
Improves Your BalanceSleep helps you maintain your physical abilities. Studies show sleep deprivation leads to short-term balance problems.That’s called postural instability.It can lead to injuries and falls. Even mild instability can cause problems during sports or exercise.What Causes a Balance Problem, and What Can You Do About It?
Improves Your Balance
Sleep helps you maintain your physical abilities. Studies show sleep deprivation leads to short-term balance problems.
That’s called postural instability.It can lead to injuries and falls. Even mild instability can cause problems during sports or exercise.
What Causes a Balance Problem, and What Can You Do About It?
7Increases Your Energy and AlertnessA good night’s sleep makes you feel energized and alert. This helps you focus and get things done.It’s easier to exercise when you’re energetic and alert. So that’s an indirect benefit of getting enough sleep.Being engaged and active throughout your day feels good. And being more active all day makes another good night’s sleep more likely.Does Warm Milk Help You Sleep?
7
Increases Your Energy and AlertnessA good night’s sleep makes you feel energized and alert. This helps you focus and get things done.It’s easier to exercise when you’re energetic and alert. So that’s an indirect benefit of getting enough sleep.Being engaged and active throughout your day feels good. And being more active all day makes another good night’s sleep more likely.Does Warm Milk Help You Sleep?
Increases Your Energy and Alertness
A good night’s sleep makes you feel energized and alert. This helps you focus and get things done.
It’s easier to exercise when you’re energetic and alert. So that’s an indirect benefit of getting enough sleep.
Being engaged and active throughout your day feels good. And being more active all day makes another good night’s sleep more likely.
Does Warm Milk Help You Sleep?
8Improves Your MemorySleep appears to play a big role in what’s called memory consolidation.During sleep, your brain makes connections. It links events, feelings, and sensory input to form memories.Deep sleepis important for this. So more quality sleep can improve your memory.
8
Improves Your MemorySleep appears to play a big role in what’s called memory consolidation.During sleep, your brain makes connections. It links events, feelings, and sensory input to form memories.Deep sleepis important for this. So more quality sleep can improve your memory.
Improves Your Memory
Sleep appears to play a big role in what’s called memory consolidation.
During sleep, your brain makes connections. It links events, feelings, and sensory input to form memories.
Deep sleepis important for this. So more quality sleep can improve your memory.
9Boosts Your Executive FunctioningExecutive function involves complex thinking. That includes things like problem-solving, planning, and making decisions. It can also affect your alertness and memory.Executive function helps you with work, school, social interactions, and more. One night of sleep deprivation can impair executive function the next day.
9
Boosts Your Executive FunctioningExecutive function involves complex thinking. That includes things like problem-solving, planning, and making decisions. It can also affect your alertness and memory.Executive function helps you with work, school, social interactions, and more. One night of sleep deprivation can impair executive function the next day.
Boosts Your Executive Functioning
Executive function involves complex thinking. That includes things like problem-solving, planning, and making decisions. It can also affect your alertness and memory.
Executive function helps you with work, school, social interactions, and more. One night of sleep deprivation can impair executive function the next day.
10Repairs Your TissuesWhile you sleep, your body works hard to repair damage. The damage can be from stress, ultraviolet rays, and other harmful things you’re exposed to.Your cells produce certain proteins while you sleep. They form the building blocks of cells. That lets cells repair the day’s damage and keep you healthy.
10
Repairs Your TissuesWhile you sleep, your body works hard to repair damage. The damage can be from stress, ultraviolet rays, and other harmful things you’re exposed to.Your cells produce certain proteins while you sleep. They form the building blocks of cells. That lets cells repair the day’s damage and keep you healthy.
Repairs Your Tissues
While you sleep, your body works hard to repair damage. The damage can be from stress, ultraviolet rays, and other harmful things you’re exposed to.
Your cells produce certain proteins while you sleep. They form the building blocks of cells. That lets cells repair the day’s damage and keep you healthy.
Summary
While you sleep, your body is hard at work. It restores hormonal balance, repairs itself, and keeps the circulatory and immune systems functioning properly. Your brain forms and stores memories.
Getting adequate sleep—seven to nine hours a night—keeps your heart healthy, reduces stress, and helps keep blood sugar consistent. It also reduces stress, prevents inflammation, helps control weight, and is important for memory formation and clear thinking.
Quality sleep allows you to be energetic and alert. It allows you to exercise, work, learn, socialize, and do all the things you enjoy.
8 Sources
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Bourdillon N, Jeanneret F, Nilchian M, Albertoni P, Ha P, Millet GP.Sleep deprivation deteriorates heart rate variability and photoplethysmography.Front Neurosci.2021 Apr 8;15:642548. doi:10.3389/fnins.2021.642548
Tiwari R, Tam DNH, Shah J, Moriyama M, Varney J, Huy NT.Effects of sleep intervention on glucose control: A narrative review of clinical evidence.Prim Care Diabetes.2021 Aug;15(4):635-641. doi:10.1016/j.pcd.2021.04.003
Johns Hopkins Medicine.Get off the blood glucose roller coaster.
Bishir M, Bhat A, Essa MM, et al.Sleep deprivation and neurological disorders.Biomed Res Int. 2020;2020:5764017. Published 2020 Nov 23. doi:10.1155/2020/5764017
Dashti HS, Scheer FA, Jacques PF, Lamon-Fava S, Ordovás JM.Short sleep duration and dietary intake: epidemiologic evidence, mechanisms, and health implications.Adv Nutr. 2015;6(6):648-659. Published 2015 Nov 13. doi:10.3945/an.115.008623
Ołpińska-Lischka M, Kujawa K, Maciaszek J.Differences in the effect of sleep deprivation on the postural stability among men and women.Int J Environ Res Public Health.2021 Apr 5;18(7):3796. doi:10.3390/ijerph18073796
Pesoli M, Rucco R, Liparoti M, et al.A night of sleep deprivation alters brain connectivity and affects specific executive functions[published online ahead of print, 2021 Jul 10].Neurol Sci. 2021;10.1007/s10072-021-05437-2. doi:10.1007/s10072-021-05437-2
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