The physiological state that repeats itself every day is called sleep. It helps the body to relax, recover, and strengthen the immune system. The impact of sleep extends beyond mere rest; it plays a crucial role in cognitive function, emotional regulation, and overall physical health. Without adequate sleep, the body struggles to repair itself, and the immune system becomes weaker, leaving individuals more susceptible to illness.
This period may vary depending on age. Babies nap up to 19 hours, while older people can sleep up to 7-9 hours.
The well-being always suffers from poor sleep. The central nervous system suffers from chronic dysfunction. This can lead to numerous physiological and mental problems.
Decreased quality of sleep can be caused by a number of reasons. We are unable to control some of them. Some of them can be eliminated on your own. By being aware of them, you can improve your sleep during the day without using therapy.
The biological role of sleep
Sleep is a complex physiological process that is divided into several stages: slow (NREM) and rapid (REM) sleep. Each plays a different role in the body’s recovery:
- Slow sleep promotes the physical recovery of the body. During this phase, there is:
- a decrease in blood pressure;
- slowing of the heart rate;
- production of growth hormone;
- active cell regeneration.
- Rapid sleep is responsible for cognitive functions. In this stage:
- the brain processes the information received during the day;
- neural connections are strengthened;
- memory and learning ability are improved.
Disruption of these processes can upset the balance of heart and brain function.
Impact of sleep on heart health
Blood pressure regulation
During sleep, blood pressure naturally decreases, which reduces the strain on the cardiovascular system. Because their blood vessels don’t get enough time to recover, people with chronic sleep deprivation are more susceptible to hypertension.
Prevention of atherosclerosis
Lack of sleep increases levels of cortisol and other stress hormones, which leads to inflammation. This increases the risk of developing atherosclerotic plaques, which are a major cause of myocardial infarction and stroke.
Maintaining heart rhythm
An increased incidence of arrhythmias is associated with lack of sleep. According to studies, people who sleep less than 6 hours a night are more likely to suffer from heart disease.
Sleep and brain health
Brain Detoxification
The glymphatic system is activated during sleep to remove harmful metabolic waste products from the brain, such as beta-amyloid, a protein linked to Alzheimer’s disease. Lack of sleep leads to the accumulation of these substances, which increases the risk of neurodegenerative diseases.
Improved cognitive function
Quality sleep improves cognitive abilities and strengthens memory. Sleep deprivation reduces productivity and concentration, which is especially important for people with a high intellectual workload.
Reducing the risk of depression and anxiety disorders
Levels of neurotransmitters such as dopamine and serotonin are directly affected by sleep. Lack of sleep can lead to depression and increased anxiety.
Impact of sleep on the immune system
A healthy immune system depends on quality sleep. Cytokines, proteins that help the body fight infection and inflammation, are produced during sleep. Lack of sleep can weaken the immune response, which increases the risk of disease. Constant sleep depletion reduces the body’s ability to repair itself and increases vulnerability to viruses and bacteria, so it’s important to maintain a healthy sleep pattern for good health.
Effect of sleep on hormone balance
Sleep regulates hormones. For example, appetite-regulating hormones such as leptin and ghrelin are produced during sleep. Sleep deprivation can disrupt their balance, causing feelings of hunger, leading to overeating and weight gain. In addition, sleep promotes the production of growth hormone, which is needed to maintain normal metabolism and tissue repair. This can be hindered by chronic sleep deprivation, which negatively affects overall health and physical activity.
Effect of sleep on skin health
Sleep is essential for skin health. Because the cell regeneration process is activated during deep sleep, collagen is produced, which keeps skin firm and elastic. If you don’t get enough sleep, it can accelerate skin aging, causing wrinkles, dull complexion and hypersensitivity. In addition, during sleep, damaged tissues, including the skin, are repaired and toxins are eliminated. Thus, adequate and regular sleep supports youthful and healthy skin.
How can you improve your sleep quality?
- Maintain a regimen. Go to sleep and get up at the same time every day to set your internal clock to the right mode.
- Reduce noise and light. Create a dark and quiet atmosphere in your bedroom. Use blackout curtains or an eye patch and earplugs to reduce noise.
- Cut down on alcohol and coffee. These substances can impair sleep, so it’s best to avoid them.
- Exercise and relaxation. Engage in physical activity and practices such as yoga or meditation, but avoid intense exercise before bedtime.
- Avoid eating heavy meals before bedtime. Favor light and healthy snacks such as fruits and vegetables.
- Keep the temperature in your bedroom cool. The temperature should be around 18-22°C for a comfortable sleep.
- Limit the use of electronic devices.
If sleep problems persist, see a specialist to help determine the causes and suggest treatment
Conclusion
Sleep is very effective in maintaining brain and heart health. It has tremendous effects including preventing neurodegenerative diseases and regulating blood pressure. Attention to sleep quality and sleep duration reduces the risk of cardiovascular disease, improves cognitive ability, and maintains emotional balance. See your doctor if you regularly experience sleep problems. A specialist can help identify the factors causing the disorder and also suggest appropriate treatment. It is important to have a healthy sleep to live a long and good life.
