An average adult requires 7-8 hours of sleep while children need more, requiring about 8-9 hours of sleep a day.
Sleep is surprisingly very important which some may ignore. We spend 1/3 of our day sleeping.
Having good sleep aka REM sleep helps regulate the body toxins, repair damaged organs and releases hormones. Poor sleep can result in both short-term and long-term effects on your body.
So, what are some of the benefits of getting a good sleep every night?
Benefits of good sleep
1. Boosting the immunity system
One's body repairs itself during sleep. Studies have shown that our immunity system revs up while we sleep suggesting that sleep contributes to boosting one's immunity system. Sleep enhances the immunity system to adhere to and destroy cells infected by viruses and other pathogens.
2. Improving memory and processing power
"Sleep on it" is a very commonly heard term and there is some truth to it. While sleeping, one's brain restructures and memory consolidation occurs. One part of one's brain called the hippocampus activates which allows long term memory to be formed. While one may be tempted to continue staying up to continue memorising things required for the next day, it may be better to literally "sleep on it".
3. Increase productivity
Having a good night's sleep and waking up naturally can increase productivity. As one will not feel tired throughout the day, they are able to work more efficiently. Sleep has a positive effect on speed, thinking, accuracy and reaction time, all of which can relate to better productivity.
4. Reduces stress and blood pressure
When there is a lack of sleep, the body releases the stress hormone which may lead to high blood pressure. With enough sleep, the body regulates the stress hormone better and one will feel less stressed throughout the day. More sleep, more chill.
5. Reduce risk of adverse effects on heart
Sleep reduces internal inflammation which directly and indirectly helps reduce the risk of heart attacks.
6. Decrease risk of obesity, control weight
Without sufficient sleep, cravings for snacks increase. Studies have shown that there is an increase in urge to snack when one has insufficient sleep. This can lead to excessive weight gain. When sleeping, one is also fasting.
7. Better mood
Sleep regulates emotion and mood. One would be able to recall that when one has a lack of sleep, they feel more grumpy, more irritable and short-tempered. These are all directly linked to having not enough sleep. These symptoms will return to normal once one receives a good night sleep. Having a good night sleep will bring good mood and good mood will allow one to sleep better and the cycle repeats. Mood and sleep are very much linked to each other. This can also affect how well one is able to interact with another person.
8. Avoid accidents
Driving with the lack of sleep can cause accidents to occur. As fatigue can cloud one's judgement and slow their response, these can be detrimental as driving requires fast reaction time with regards to their surroundings.
9. Prevent premature ageing
Not getting enough sleep will break down collagen as the body is not able to release growth hormone which is usually released during sleep. Without this growth hormone, one's body is not able to repair itself. Hence things like collagen which requires replenishment will break down over time and without it, will make you look more aged.
10. Better exercise
Studies have shown that athletics performing better after they had a good night sleep. They are able to sprint faster, have better stamina and have lesser fatigue.