SLEEP || life benefit of sleeping and things that can help you sleep better

SLEEP || life benefit of sleeping and things that can help you sleep better

SLEEP || life benefit of sleeping and things that can help you sleep better

Written by 

Chinagozi favour

Fact-checked by 

The Editors of Encyclopaedia Sino Syno

Last Updated: Aug 28, 2023 • Article History

Sleep

Getting quality sleep is an important component of overall health. Although the exact reasons humans need to sleep remain unknown, sleep experts agree there are numerous benefits to consistently getting a full night’s rest. Most adults should get between seven and nine hours of sleep each night. While sleeping, the body performs a number of repairing and maintaining processes that affect nearly every part of the body. As a result, a good night’s sleep, or a lack of sleep, can impact the body both mentally and physically

Here are some benefits of getting enough sleep:

1. Improved Mood: Sleep restores the body and improves energy levels, so waking up well-rested can have a positive impact on an individual’s mood. In contrast, people who get inadequate sleep are at higher risk of experiencing mental distress. A chronic lack of sleep can lead to anxiety, depression, and irritability 

2. Healthy Heart: Quality sleep promotes cardiac health. During sleep, heart rate slows down, and blood pressure decreases. This means that during sleep, the heart and vascular system are able to rest. However, insufficient sleep is a risk factor for unwanted cardiovascular events. Lack of sleep causes blood pressure to remain high for an extended period of time, increasing the risk of heart disease, heart attack, and heart failure 

3. Regulated Blood Sugar: Sleep impacts the body’s relationship with the hormone insulin, which helps blood sugar, or glucose, enter the body’s cells. The cells then use glucose as energy. Sleeping seven hours or more each night helps ensure blood sugar is regulated in the body. Adults who get less than seven hours of sleep at night are at increased risk for Type 2 diabetes 

4. Improved Mental Function: Sleep is believed to help with memory and cognitive thinking. Brain plasticity theory posits that sleep is necessary so the brain can grow, reorganize, restructure, and make new neural connections. These connections in the brain help individuals learn new information and form memories during sleep. In other words, a good night’s sleep can lead to better problem-solving and decision-making skills 

5. Maximized Athletic Performance: Good sleep can maximize athletic performance by improving reaction time, speed, accuracy, and mental well-being 

6. Reduced Inflammation: Poor sleep has been linked to long-term inflammation of the digestive tract which can lead to inflammatory bowel disease 

7. Weight Management: Getting enough quality sleep may help prevent weight gain by regulating hormones that affect appetite .

8. Reduced Stress: Sleep helps regulate cortisol levels in the body which is a hormone that regulates stress .

Most importantly, getting enough quality sleep is essential for overall health and well-being.

Here are some natural remedies that can help you sleep better:

1. Melatonin: Melatonin is a naturally occurring hormone that helps regulate the sleep-wake cycle in the brain. Research suggests that melatonin supplements may help improve sleep quality and morning alertness in older adults with insomnia  However, it’s important to talk with a healthcare provider before taking melatonin supplements as they can interact with some types of medicine.

2. Valerian root: Valerian root is thought to affect levels of gamma-aminobutyric acid (GABA), a calming chemical in the brain. Studies have found no difference between people taking valerian and those taking a placebo, but some people in the studies anecdotally reported that their sleep quality improved with valerian 

3. Kava: Kava is sometimes recommended for anxiety-related insomnia. One small study showed relief of insomnia after 14 days, but the “quality of sleep” questionnaire was very subjective and even people taking a placebo reported significant improvements in sleep . Keep in mind that the FDA has advised consumers about the potential risk of severe liver injury from using supplements containing kava.

4. Chamomile: Chamomile is traditionally used to reduce muscle tension and anxiety, which in theory may help induce sleep. However, clinical trials have not shown this herb is helpful for insomnia 

5. Lavender: Lavender is commonly used as an aromatherapy oil to promote relaxation and improve sleep quality. Some studies suggest that lavender may help improve sleep quality in people with mild insomnia .

6. Magnesium: Magnesium is a mineral that plays a role in muscle relaxation and can help reduce stress and anxiety. Some studies suggest that magnesium supplements may help improve sleep quality in people with insomnia .

It’s important to note that natural remedies are not regulated by the FDA and may interact with other medications you’re taking. It’s always best to talk with your healthcare provider before starting any new supplements or remedies.

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