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Getting a good night’s sleep is significant for the health of your body and mind and your ability to operate the next day properly. Your body’s ability to fight off disease is also aided by healthy sleep. Adequate sleep is as essential as a healthy diet and regular exercise.

Most individuals require between 7 and 9 hours of sleep every night, though this varies from person to person [1]. However, 35% of American adults do not get enough sleep [2].

Read on to learn a few benefits of getting a good night’s sleep.

Makes You More Alert

One benefit of getting a good night’s sleep is waking up refreshed and ready to face the day. When you awaken feeling revitalized, use that energy to move outside, engage in physical activity, and participate in the world. You will sleep better the following night and have more energy during the day.

Reduces Weight

Numerous studies have linked short sleep, defined as less than 7 hours each night, to an increased risk of weight gain and obesity [3]. For example, lack of sleep increases ghrelin levels and decreases leptin levels. Ghrelin is a hunger-inducing hormone, whereas leptin makes one feel full. This may result in increased hunger and overeating [4]. If you want to maintain or reduce weight, don’t forget to get a good night’s sleep daily.

Lowers Stress

When you are sleep deprived, your body enters a condition of stress. In an effort to enhance alertness, the body’s systems are placed on high alert, resulting in increased blood pressure [5] and cortisol production throughout the day [6]. It’s more likely that you will suffer from a heart attack or a stroke if you have high blood pressure levels. And the elevated cortisol makes it more difficult to fall asleep and contributes to the accumulation of belly fat [7].

Improves Memory

Your body may be resting while you sleep, but your brain is actively analyzing the day and establishing connections between events, sensory input, emotions, and memories. Deep sleep is a key time for the brain to create memories and connections, so having more quality sleep can improve your ability to remember and process information [8].

Supports Your Body Repair Itself

While you sleep, you can relax, but your body is also hard at work fixing damage caused by stress, UV rays, and other harmful things. While you’re asleep, your cells make more protein. These protein molecules serve as building blocks for cells, enabling them to repair the damage.

Promotes A Healthy Immune System

Sleep deprivation has been linked to decreased immune function. People who sleep less than five hours per night are 4.5 times more likely to suffer from cold than those who sleep more than seven hours [9]. A good night’s sleep may boost the immune system’s response to influenza vaccinations [10].

Tips To Get a Good Night’s Sleep

Try the following healthy sleep tips to coordinate your 24-hour sleep cycles better.

  • Exposure to sunlight in the early morning.
  • Make sure to get some exercise every day.
  • Maintain a regular sleeping schedule.
  • Avoid caffeine consumption in the evening.
  • Limit exposure to light before bed.
  • Take short naps throughout the day.

The Bottom Line

If you want to improve your health, getting a good night’s sleep is one of the most important things you can do. Inadequate sleep can affect your health and safety, so prioritizing and maintaining your sleep daily is critical.