Lack of sleep does not just leave you cranky when you wake up; it can make you feel off all day. Lack of sleep also increases the chance of symptoms like migraines, dizziness, and poor concentration and daytime fatigue. For that reason, experts recommend getting 7-9 hours of sleep every night.

The Health Benefits of a Good Night’s Sleep

Sleep is not only for you to recharge after a long day. It also boosts immunity, supports regulation of blood sugar levels and weight management, contributes to reduced stress, and improves sleep quality.

While you sleep, the body carries out repair and maintenance that touch nearly every system. That’s why sleep deprivation can affect you both mentally and physically.

By contrast, a good night’s sleep delivers many benefits of sleep. See the key points below.

Maintaining Heart Health

When you sleep, your body releases hormones that influence the heart and blood vessels. During restful sleep, blood pressure levels fall, giving the heart and arteries time to recover. If you regularly miss sleep, blood pressure levels can stay elevated, increasing the risks of heart disease and stroke.

One study found that people that sleep for under 5 hours a night had a 61% higher risk of developing high blood pressure later in life than those sleeping about 7 hours nightly.

Improving Mood

Sleep influences mood. Lack of sleep can leave you easily irritated and stressed throughout the day. According to WebMD, the body needs adequate night sleep to process emotions and regulate mood effectively. Without that rest, negative emotions such as irritability and low enthusiasm are far more likely to appear.

Chronic sleep loss increases the risks of mood disorders. One study reported that people with insomnia had up to a five-fold increased risk of depression, anxiety disorders, and panic disorders compared with those without insomnia.

Maintaining Brain Function

Have you ever felt to be foggy mentally after a short night? There’s a clear scientific reason. Sleep shapes how the brain processes new information.

If you don’t sleep enough, your brain will struggle to retrieve detailed memories and sequences. We store both short-term and long-term memory, each relying on adequate sleep. Too little sleep also means the brain lacks time to properly consolidate memories into long-term storage, making forgetfulness more likely. Insufficient sleep also hampers concentration and the ability to learn new information.

Helps maintain a stable weight

Several studies show sleep influences body weight. People who sleep fewer than 7 hours per night face significantly higher odds of weight gain and an increased body mass index.

Sleep deprivation alters several obesity-related factors, including hormone release and motivation to exercise. Lack of sleep can increase the levels of the hunger hormone ghrelin and lowers levels of leptin hormone that gives you satiation sensation. The result is increased hunger and a tendency to eat more.

Prevents diabetes and improves glucose metabolism

Sleep deprivation is often linked to type 2 diabetes risk and insulin resistance. Studies show that people sleeping under 5 hours per night face a higher risks of developing type 2 diabetes later in life.

Sleep loss can also reduce insulin sensitivity, increase inflammation, and disrupt hormones and eating habits. These changes can increase the risks of diabetes and heart disease.

During restful sleep, your body restores hormonal balance, regenerates cells, and supports the circulatory and immune systems each night. Your brain also works to form and store memories effectively.

Aim for at least 7 hours of sleep per night, or the amount your body needs. If you struggle with sleep disorders, consult a doctor or psychologist.

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