Our world has undergone a drastic change. Gone are the days where the core essentials of life were given the primary importance. For example there were times when everyone used to gather around and sit to “catch up”. These similar yet intimate traditions are far behind us. Today, no one has the time to take a pause, breathe and relax. The same behavior is being replicated in the sleep patterns. You and me along with others are definitely the culprit of this sin as well. We all have collectively taken sleep as “waste of time” and have placed it at the bottom of the hierarchy.
We have ignored sleep, and scientific data supports this hypothesis. Minimum of 7 to 8 hours of sleep is mandatory for everyone but the real picture today speaks a different story. As per a systematic review study, 33% of Indian adults experience insomnia and 16% actually believe they have insomnia. This picture is really devastating. The notion of sleep being the reset button for the mind and body is sadly dusted long away from the books of history.
Why is sleep important? Why do we even need sound shup-eye period?
Sleep is not a luxury, it is a biological necessity. But sadly, today with the fast paced lifestyle, everyone is deliberately depriving them of a good quality sleep. According to me, it is mere prioritization, it is a game of hierarchy. Today our minds are set in a manner that everything else gets more important than a good 8 hour sleep. We need to understand that just like any machine needs regular maintenance, so does our body. The night time is that hour of the day when our body gets that pause and restoration period. Depriving our whole system of that everyday reset button is in no doubt going to create a big “mess-up” in our body’s functionality.
We gift ourselves the benefits of a sleep schedule and maintaining sleep hygiene. It not only rejuvenates our mental working but also impacts our physical body and well being in multiple ways. Let us now understand the different ways sleep affects our body.
Benefits of good quality nap on our “Physical Body”
Some of the positive effects, sleep has on our body are:
- Restored Immune System
The immune system is like a soldier in a battle, he needs to rest. When he is well rested he is more powerful for the enemy the next day. Same is the situation with our body. When our body is well rested, it fights bacteria and viruses more powerfully. Thus, you are less vulnerable to changing weathers, season changes, infections and illnesses.
- Weight Management
Sleep helps in controlling the angry hormones which are responsible for causing cravings and hunger. Indeed it could be definitely stated that a good quality 8 hours sleep during the night time can regulate healthy eating habits.
- Cellular Repair and Restoration
Your body is nature’s perfect auto-pilot machine which is working 24/7. Even when you are asleep the body is doing it’s job of “maintenance” and “recovery”. Thus, our job is to provide our body the opportunity to do things right and manage the fish market inside us at proper intervals.
- Regulated Blood Sugar
Quality sleep helps our body have a good relation with the hormone called Insulin. Regulated sugar levels help our body to exit the fight-flight mode and enjoy the food we want without regrets.
- Heart Health
Sleep deprived people have a higher risk of having cardiovascular diseases. Stable blood pressure and regulated heart rates are amazing signs of a good body. However, the latter could only be achieved if we have proper sleep.
Effect of proper rest on our “Mental Health“
“Improved Mood”
It is rightly said that a ruffled mind makes a restless pillow. So in order to push the brake on overthinking and silence the noise, good sleep is a must. Proper sleep is definitely required to regulate the emotion which thereby improves our mood.
“Stress Reduction”
Sleep is a natural stress-buster. When we sleep, our body releases cortisol which then dampens the angry crowd in our mind. Sleep indeed produces a sense of relaxation to our overly stimulated minds.
“Better Brain Health”
Sufficient sleep including REM (rapid eye movement) helps brain processing of emotional information. It is definite to mention that sleep strengthens memory consolidation, improves focus and boosts overall cognitive performance,
“Enhanced Mental Function”
Sleep deprivation and insomnia increase the likelihood of mental disorders. A well-rested mind decodes information properly and doesn’t build an imaginary self inflicting world. Thus, a good night’s sleep enhances problem solving and decision making skills.
Sleep Hygiene: Enhancing Overall Well-Being and Sleep Quality
The impact of good sleep on our body is multifaceted, influencing everything from physical health to cognitive functioning and emotional stability. These cascading effects thereby positively influences our overall wellness and well-being. The ways in which quality sleep effects our body are:
- Alert and focused mind
- No drowsiness
- Balanced emotions
- Regulated energy levels
- Sharp cognitive functioning
- Enhanced critical thinking
- Improved decision making ability
It could be stated that having a sound sleep of 8 hours creates a “Domino Effect” on our whole body which helps us achieve a higher overall quality of life. With a well-rested body and mind, we have more energy to tackle daily tasks and engage in hobbies. In addition, we are more giving and compassionate in relationships when the sleep schedules are set. Thus, it is appropriate to mention that you’ll experience improved mood, better focus, and increased resilience to stress. This holistic well-being thereby allows you to live a more fulfilling and productive life.
Healthy Sleep Habits for Consistent, Restful Nights:
- Follow the Circadian Rhythm – Body’s inner clock varies the biological processes over a 24-hour cycle. It affects the sleep-wake cycle, alertness and body hormones. Thus, sleeping in alignment with nature is the best way to have good 8 hour sleep.
- Have a calming environment – As soon as the sun starts to set, dim the lights in your house. The more you are exposed to harsh lights in the later part of the day, the more difficult it will be for you to sleep well.
- Set a consistent wake up time – Sleeping and waking up on similar time slots helps the body get a clear idea of when it has to work and when it has to rest. Set these sleep hygiene practices in check for better sleep.
- Relaxing before sleep – Unwinding and doing light yoga before sleep is very important to set the tone of sleeping. Take at least 15-20 minutes before sleep time to calm yourself and clear your mind.
- No mobile on bed – The worst habit you can adopt for sleep is scrolling while lying on bed. The light from the phones disrupts the body’s internal clock and thereby disturbs your sleep cycle.
Thus, as we conclude this article, it is crystal clear that the power of good, sound sleep is highly underrated. When we prioritize our sleep over anything else, our body rewards us by proper bio-physiological functioning. Proper sleep adds to the basket of “goods” – good mental health, good physical health and good well-being.
So, next time if you find yourself tempted to sacrifice your sleep: take a pause, think and then go for a nap instead (nothing is important than your precious sleep).
Frequently Asked Questions:
There are studies which have reported that females need around 20-30 minutes more sleep everyday. Females get more exhausted throughout the day which is the reason why they need some extra minutes in the bed.
It is the condition when a person is not getting enough sleep for a prolonged period of time. The time period could be a day, 2 days or more than that.
Sleep hygiene is a set of habits and practices which are built to promote good sleep. It includes dimming of lights when the sun is set, reducing screen time, lighting candles, creating a calm environment, writing night journals before bed etc.
The bare minimum amount of sleep which is mandatory for the body everyday is about 7-9 hours. The amount of sleep varies as per age, body type, health conditions etc.