Sleep is one of the pillars of health that is often overlooked, even though it plays an important role in maintaining physical and mental health. Quality sleep not only helps the body recover physically but also improves cognitive function, strengthens the immune system, and regulates mood. Lack of sleep or prolonged sleep disturbances can increase the risk of various diseases, including obesity, diabetes, hypertension, as well as mental health issues such as anxiety and depression.
During sleep, the body works to repair damaged cells and support the growth of muscles, tissues and bones. Growth hormones released during sleep play an important role in this process, especially in growing children and adolescents. In addition, adequate sleep helps boost the immune system, allowing the body to better fight infections and diseases.
Sleep has a direct impact on brain function, including learning ability, memory, and concentration. During sleep, the brain organizes and processes information acquired throughout the day, strengthening memory and problem-solving abilities. Studies published in Nature Neuroscience show that adequate sleep can improve cognitive abilities and long-term memory consolidation. On the other hand, sleep deprivation has been linked to mood disorders, including an increased risk of depression and anxiety.
Sleep affects hormones that regulate appetite, such as ghrelin and leptin. Sleep deprivation can increase levels of ghrelin (a hormone that stimulates hunger) and decrease leptin (a hormone that signals satiety), which can lead to increased food intake and contribute to weight gain. Research published in The Journal of Clinical Endocrinology & Metabolism states that individuals who sleep less than 7 hours per night have a higher risk of developing obesity and other metabolic disorders such as type 2 diabetes.
Quality sleep also has an effect on daily performance. Studies in Sleep Health show that individuals who get enough sleep are better able to focus, make faster decisions, and have better multitasking abilities. Conversely, lack of sleep can lead to fatigue, lower work efficiency, and increase the risk of errors.
Adequate sleep helps regulate emotions and makes one better able to handle stress. When sleep is disrupted, cortisol (stress hormone) levels in the body can increase, which can lead to emotional overreaction and impaired decision-making. A study from the Journal of Clinical Sleep Medicine found that poor sleep quality is directly related to increased inability to cope with stress in daily life.
Sleep deprivation can also adversely affect heart health. Research from the European Heart Journal shows that people who sleep less than 6 hours per night have a higher risk of developing heart disease, including hypertension and coronary heart disease. Inadequate sleep can increase blood pressure and inflammation in the body, which contributes to cardiovascular disorders.
