Don’t Sleep on Sleep: How Quality Sleep Affects You and How to Achieve It.

An opportunity to sleep is not an opportunity to waste. Acceptable sleep is made disregarded as every bit, if not more, important for physical or mental health. Quality sleep indeed refreshes our brains and bodies, but it also underpins an array of faculties such as cognitive functionality, emotional stability, cardiovascular functioning, immunity, and metabolism.

Garvdeip Singh (1st year BA student)

3/8/20252 min read

The Importance of Quality Sleep

Healthy sleep is required for several bodily functions: healing and repairing bodily tissues, cells, and blood vessels; providing alertness, concentration, and decision-making facilities to brain activity; and fostering an active immune system. 7-9 hours of sleep each night is ideal for adults (National Sleep Foundation 2020). Another resting phase for the heart and the vascular system starts when the heart rate and blood pressure drop during sleep. However, loss of sleep is said to increase blood pressure and consequently predispose an individual to heart attacks, strokes, and heart diseases.

Sleep loss can severely influence cognition, memory, concentration, attention, and problem-solving. Extended episodes of sleep deprivation may increase the predisposition for neurodegenerative conditions such as Alzheimer's (Harrison & Horne, 2000). Besides, sleep affects the emotional and mental plane; lack of sleep adds levels of stress, anxiety, and depression, creating a vicious circle that could worsen sleep disorders (Harvard Health Publishing, 2019).

There is a connection between sleep and immunity as well. Cytokines are secreted by the body when asleep; these proteins aid infection and inflammation. Lack of sleep hinders immunity, making us vulnerable to becoming ill, and decreases effectiveness when it comes to vaccines. Sleep is also responsible for the hormones controlling hunger and appetite. If there is a lack of sleep, appetite may be stimulated, which may lead to weight gain, obesity, and diabetes. Sleep is involved in the maintenance of metabolic homeostasis, which allows proper glucose metabolism and utilization.

Thus, to promote quality sleep:

1. Have a proper Routine. Humans are creatures of habit for a reason; maintain a schedule every day, even on weekends, to allow your body's internal clock to adjust.

2. Create a Pro-Sleep Atmosphere. Your bedroom should be kept quiet, dark, and cool. Screens should be avoided in the hour or two before bedtime since their light suppresses melatonin.

3. Avoid Stimulating Activities Before Bed: No exciting activity, whether workouts, caffeine, or screen time, should be done near bedtime.

4. Avoid Stressors: Reduce stress through activities like meditation or yoga that will give the ultimate benefit to quality sleep.

5. Naps Should Be Short. If naps are necessary for you, make it a point to limit those to under 30 minutes to ensure that nighttime sleep stays constant.

Restful nights mean healthier living days. All these kept in perspective, healthy sleep is along the same lines of healthy food and exercise in ensuring our health.