“Sleep is the golden chain that connects our health with bodies” and hence has been claimed accurately by Thomas Dekker. Sleeping is an integral part of the physical or mental health of an individual. In our current world, which is extremely busy and there are deadlines to be met or activities to pace after, where people are at times willing to forgo sleep, it poses the question on the extent of effect sleep or the absence of it may have on health.
Physical Weakness and Its Link to Sleep
Sleeping adequately is important if one wants to be physically healthy. As the body rests, it is during this time that several restoring activities take place to ensure all organs, muscles, and the immune system is in good working condition.
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Helps to Enhance Immunity
During the night, the immune system is known to manufacture proteins called cytokines which are helpful against infections, inflammation, and stress. Such deficit is a setback for the immune system resulting in exposing an individual to diseases that are very common like cold and even more serious ailments such as diabetes or heart illnesses.
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Helps in Muscle Healing and Growth
Body tissue is repaired and muscles are grown during deep sleep. This is extremely essential for athletes, or people who are exercising frequently preparing themselves for competitions. Sleep helps to bring back energy and enhance performance. Muscle recovery is usually delayed, and without enough muscles, there is fatigue and even injury and soreness.
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Influencing body weight and metabolism
Sleeping changes the levels of hormones associated with feelings of hunger and satiety, including ghrelin and leptin. This is because when you do not sleep, you have an increase in ghrelin (hunger hormone) and a decrease in leptin (appetite suppressing hormone). Over time, this leads to intake of excess food, hence increasing one’s weight. In addition, lack of adequate sleep can also lower one’s metabolic rate enhancing the chances of being obese and other metabolic disorders.
Impact of Sleep on Mental Health
There is a close interaction between sleep and mental well-being. Effects on mood and mental clarity can be felt immediately after the hours of shut-eye of which, if the periods are exceeded, may have chronic consequences in terms of sleep conditions.
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Relieves Stress and Anxiety
Stress and anxiety are known to diminish with adequate sleep in a natural way. The brain considers sleep as a time to control emotions and perform memory. If there is inadequate rest, people can have problems, regulating their emotions, and they become moody and stressed.
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Improvement of Cognitive Functioning
The German physicist Albert Einstein is quoted saying “I sit alone in a room and think for a month, two years. Out of 100 findings, 99 shall fallacy. But on the 100th this is about right”. This is unfortunately not true for many people because most of the time when Einstein had to figure something out, he took creative approaches to the problem. Sleep is one of the most important factors that enhance these higher functions. It contributes to learning, memory, and decision making.
Sleep deprivation, conversely, also hampers these abilities and prominently judgement, attention and decision making. After a single night precluding sufficient sleep, cognitive performance is reduced, and working long hours often results in loss of both quality and quantity of output.
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Guard Emotional Balance
Inadequate sleep makes it hard to control one’s emotions. It is common for the studied individuals who are in chronic partial sleep deprivation to be in an exaggerated emotional state, easily frustrated due to small issues, or unable to handle moderate circumstances. Eventually, it will take a toll on one’s interpersonal interactions and wellbeing.
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Prevents from Being Depressed
Several authors have noted a high correlation of sleep deficit and affective disorders, especially the depressive type of mood disorders. Inability to fall asleep and/or stay asleep is one of the main symptoms of depression. Still, there are things that can improve sleep and one of them is light physical exercise, however, as long as anxiety and depression are present, vasoconstriction returns with a vengeance.
Sleep Hygiene Is a Crucial Pillar
In addressing the sleep problem, focus on developing appropriate sleep hygiene. These practices can assist with quicker sleep onset and allow for a more solid sleep.
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Keep the Same Sleep Pattern
The habit of going to bed and waking up at the same time regularly assists in training the body’s internal clock, otherwise referred to as the circadian rhythm. This makes it easier for you to fall asleep and wake up rejuvenated with no fatigue.
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Establish a Soothing Routine before Bedtime
If you would like to get a nice sleep, you will have to taunt yourselves with some thankless acts preparing for a day of confronting an already dawned day. Do not engage in exciting activities such as TV viewing, watching the phone, etc, but rather do thyself some calming things including reading, warm bathing, and meditating.
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Adjust Your Sleeping Area
The bedroom is a special place for sleeping and therefore not a play area. There should be a well-balanced ratio of temperature control, firmness, tranquility, and darkness to ensure maximum sleeping levels. You will also greatly improve your sleeping habits by purchasing soft mattresses and pillows.
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Caffeine and Alcohol – Sometimes, You Have to Say Enough is Enough.
On one hand, caffeine is often seen as the perfect way to refresh oneself during the day; conversely, intake of caffeine too late in the day is likely to make it hard to doze off at night. In the same manner, alcohol may actually cut the time taken to fall asleep but the sleep quality is diminished and you will be waking up more times than necessary.
Conclusion
It is essential to point out that sleep is not an indulgence. It is a requirement. It has a wide range of benefits including physical wellbeing and clarity of thought, and sleep is one of these benefits that must be prioritized. We achieve very little when we are white. Rested, as we are, we are no more than clouds. As the American writer Arianna Huffington remarked, Sleep is at the foundation of everybody’s being, without it no one can do even a portion of what they are capable of doing. So, Sleep is that in order to live a full and happy life, head priority to sleep.
