Why healthy sleep is so important for a person

Why a person needs healthy sleep

Healthy sleep is necessary for the body to recover after daytime activity. It also plays an important role in neuroplasticity — the brain’s ability to change its structure and functions in response to events and experience.

When we do not get enough sleep, the likelihood of health problems rises. Lack of sleep can come with worse symptoms of depression, raised blood pressure, migraines and seizures. The immune system may also work less effectively, which increases susceptibility to infections and diseases.

Studies show that limiting sleep to four hours a day for six days led to a drop in antibody production in response to the flu vaccine by at least 50% compared with people who slept enough.

Quality sleep can positively affect the work of T cells — a type of white blood cell involved in fighting infections. In particular, sleep is linked to these cells’ ability to attach to pathogens and destroy them.

In addition, sleep takes part in regulating metabolism. Even a single sleepless night can affect processes linked with the risk of developing diabetes.

The link between sleep and health is one of the reasons to keep to a regular rest routine.

How many hours of sleep a person needs

Healthy adults usually need 7–9 hours of sleep a day.

Sleep is as important for health as nutrition and physical activity. However, because of busy schedules many cut their rest time to manage family, work and community activities.

Teenagers are especially prone to lack of sleep because of study, extra classes and sports. At the same time they need more sleep than adults.

How a sleepless night affects the body

Lack of sleep affects not only how you feel. It can affect metabolism, immunity, concentration and the ability to cope with everyday tasks.

Let’s look at the main consequences of sleep deprivation.

Increased feeling of hunger

With a lack of sleep, the work of hormones that regulate hunger and satiety can be disrupted.

As a result a person not only feels hungry more often but may also eat larger portions. In one study scientists found that chronic sleep restriction may be a factor contributing to obesity.

Weakened immunity

Insomnia and chronic sleep deprivation can negatively affect the immune system.

With a weakened immune response, the body fights infections and viruses less effectively. The body’s temperature response to illness may also change.

Increased stress level

With sleep deprivation the level of cortisol — a hormone linked with the body’s response to stress — can rise.

Cortisol affects not only the ability to cope with stressful situations but also how the body uses glucose and stores fat tissue, especially around the abdomen.

Increased blood sugar level

One of the possible physiological changes with a lack of sleep is a rise in blood sugar.

It is assumed that sleep deprivation may affect insulin production or the body’s sensitivity to it.

If such disorders happen regularly, lack of sleep can become one of the risk factors for developing diabetes.

How sleep deprivation affects the brain

Lack of sleep can affect cognitive abilities: decision-making, thinking, memory, concentration and reaction speed.

Difficulties with thinking and multitasking

Complex decision-making skills, unconventional thinking, performing mathematical operations and reaction speed depend on the quality of sleep.

According to some studies, sleep deprivation can also reduce the speed and accuracy of tasks, especially when you have to switch between several actions.

Reduced concentration

Lack of sleep can slow interaction between brain regions, including the frontal lobes.

This affects the ability to concentrate attention, including when processing spatial, visual and auditory information.

Memory impairment

Working, or short-term, memory lets the brain temporarily hold information for further processing.

The frontal lobes of the brain take part in this work. They are involved in processing various types of information, including auditory, verbal and visuospatial.

Impaired working memory can worsen concentration and make it harder to perform complex tasks.

Because of this the likelihood of mistakes rises even in familiar work, which can negatively affect productivity in study and professional activity.

If you have to choose between an extra hour of sleep and continuing to watch a series, it is worth giving preference to rest.

Even a single sleepless night can affect your physical and psychological state, appearance and safety. Especially if sleep deprivation becomes a habit.