The benefits of good sleep and its impact on general health

 The benefits of good sleep and its impact on general health

The benefits of good sleep

Sleep quality depends not only on the duration of sleep, but also on the duration of sleep, the time it takes for deep sleep, the time for deep sleep, the time for sleep after interruption, and another important factor: the time of day that sleep occurs. This article discusses the last factor that affects the body's internal clock and affects hormone regulation, general health, and the energy needed for daily work and physical activity.

1-The effect of early sleep on mental health

The close relationship between sleep quality and mental illness is undeniable. Sleep deprivation increases pressure on the brain, causing severe stress that leads to insomnia, and this series of sleep disorders gradually develops into mental illnesses, including depression.

For those who do not regulate the duration and quality of their sleep, symptoms develop more severe, as cortisol levels rise to very high levels, leading to depression.

2-The effect of early sleep on physical activity

Melatonin is a hormone secreted by the pineal gland in the brain. An interesting aspect of this hormone is that its concentration in the body changes in response to changes in light intensity between night and day as follows:

Photoreceptors in the eye transmit indicators of the presence of light in the surrounding environment, and the body's cellular biological clock receives these indicators and reflects them in the 24-hour daily cycle. The circadian response to changes in light intensity translates into a series of neurological and hormonal changes, the most important of which is the secretion of melatonin from the pineal gland during periods of low light intensity, i.e. at night.

The benefits of good sleep

Increased melatonin levels cause drowsiness and affect the secretion of other hormones in the body, the most important of which is cortisol. The role of cortisol, which is secreted by the adrenal glands, is to stimulate energy for daily work and physical activity, but when the body clock is disrupted, cortisol is not regulated properly, which leads to lethargy and the inability to concentrate throughout the day, and this is even reflected in appetite and sleep quality.

Going to bed early and waking up early are associated with resistance to infection.

Sleep quality affects the levels of inflammatory markers in the body. According to studies conducted by researchers on important inflammatory markers, such as interleukin 6 (IL-6), biologists have concluded that the body's secretion patterns change in the case of sleep disorders and circadian rhythm disturbances. The relationship between this and health is linked to immunity and the body’s low resistance to viruses and bacteria to which the body is exposed daily.

3-The effect of early sleep on chronic diseases

Many people do not know that deep sleep has a mitigating effect on chronic diseases, and this effect appears differently in each of the following chronic diseases:

HypertensionThe quality of sleep affects the secretion of the hormone endothelin, which controls blood vessel constriction. Its secretion is higher than normal, which leads to narrowing of the blood vessels, narrowing the space for blood to pass through the vessels, and gradually increasing their pressure, leading to permanent high blood pressure.

DiabetesDiabetes Staying up late limits the amount of sleep and the quality of sleep. As we discussed previously about the role of hormones in regulating this process, the effect also extends to the hormones that regulate blood glucose levels and body movement, which in this case means inevitable weight gain, along with the obvious fear of developing or worsening diabetes.

Gastrointestinal disordersAs mentioned above, sleep disturbances and poor sleep quality also reduce the body's immune system and its ability to fight bacteria that enter through the air and through the food we eat daily:

- Inflammatory bowel disease (IBD).

- Irritable bowel syndrome (IBS).

- Helicobacter pylori and other gastrointestinal disorders.

The benefits of good sleep

4-Tips to improve sleep quality

After reading this article, you should now be aware of how sleep quality and the importance of going to bed early and waking up early affect your well-being and physical and mental health. Here are some tips to help you improve your sleep quality:

  • Go to bed and wake up at the same time every day, including holidays.
  • Get enough sleep for at least seven to eight consecutive hours.
  • If you don't feel sleepy, don't sleep. - Create your own quiet routine before bed, such as brushing your teeth or reading.
  • If you can't sleep after 20 minutes in bed, do a quiet activity in an unlit area.
  • Avoid using electronic devices for two hours before bed.
  •  Sleep in a clean, well-ventilated room with a suitable temperature.
  • Avoid eating fatty foods before bed.
  • Avoid drinking alcohol before bed.
  • Avoid caffeine in the afternoon and evening.
  • Exercise regularly and maintain a healthy diet.
  • Avoid using the bed for activities other than studying or sleeping.

Experts recommend taking a nap between noon and 2:30 p.m., but not after 3 p.m.

Napping in a clean, dark, and comfortable place can also help create a nap-friendly atmosphere. If this is not possible, tools such as eye masks and earplugs can be used to reduce disturbance and noise during naps.


    Font Size
    lines height