General Health Benefits of Sleep

5 Ways Good Sleep May Boost Your Health

• 1.
  Improved Heart Health: getting enough sleep may lower the risk for heart disease, in part because sleep deprivation is linked to issues such as high blood pressure and increased inflammation, which damage the heart and blood vessels
• 2.
  Stronger Immune System: studies show that good sleep supports a healthy immune system and immune cell function, which is essential for fighting disease and avoiding illnesses
• 3.
  Better Weight Management: we need more research to clarify how good sleep may help with weight loss and management—but we do know that poor sleep is correlated with increased hunger, food cravings, and weight gain, so many health experts believe that getting better sleep may be an important step in combating obesity
• 4.
  Enhanced Memory and Cognitive Function: while lack of sleep may increase the risk of judgment errors—which can lead to accidents on the road and in the workplace—sufficient amounts of sleep have been shown to improve memory and learning, boost mood, and even alleviate symptoms of stress, depression, and anxiety
• 5.
  Improves Physical Performance: sleep is a highly metabolically active period during which our tissues repair and regenerate, which is essential for physical gains, recovery, and injury prevention; sufficient sleep has also been shown to improve accuracy, speed, and other elements of athletic performance

Top Research-Backed Tips on Getting Better Sleep

• Stick to a schedule—go to bed and wake up at the same time every day
• Sleep in a dark cool room: use blackout curtains, remove night lights, and set the bedroom temperature between 60 and 67 degrees
• Exercise on all or most days
• Eat a nutritious diet—your brain and body need certain nutrients, vitamins, and minerals to function properly, and your biological clock (circadian rhythm) is a major bodily function
• Avoid naps, especially later in the day—and if you are going to nap, keep them on the short side (10 to 20 minutes)
• Get healthy sunlight exposure during the day and avoid excessive light exposure at night (this helps keep your biological clock functioning properly)
• Use your bedroom only for its two intended purposes, rest and romance
• Avoid alcohol and caffeine consumption, especially later in the day—alcohol may help you fall asleep but it disrupts the quality of your rest, whereas caffeine (a stimulant) may make it harder for you to fall asleep
• Avoid overstimulating media and other activities close to bedtime, and do something relaxing instead (such as reading a book, puzzling, or doing an art project)

Source

• 1
  newsinhealth.nih.gov/2013/04/benefits-slumber
• 2
  sleepfoundation.org/articles/healthy-sleep-tips
• 3
  medicalnewstoday.com/articles/324432#The-mechanism-that-disrupts-T-cells
• 4
  rupress.org/jem/article/216/3/517/120367/G-s-coupled-receptor-signaling-and-sleep-regulate
• 5
  cdc.gov/features/sleep-heart-health/index.html
• 6
  ncbi.nlm.nih.gov/pmc/articles/PMC3548567/
• 7
  wm.edu/offices/sportsmedicine/_documents/sleep-manual
• 8
  ncbi.nlm.nih.gov/pmc/articles/PMC3119836/
• 9
  sleepfoundation.org/articles/healthy-sleep-tips
• 10
  hsph.harvard.edu/obesity-prevention-source/obesity-causes/sleep-and-obesity/
• 11
  sleepfoundation.org/articles/sleep-athletic-performance-and-recovery
• 12
  healthysleep.med.harvard.edu/healthy/matters/benefits-of-sleep/learning-memory
• 13
  verywellhealth.com/top-health-benefits-of-a-good-nights-sleep-2223766
• 14
  medicalnewstoday.com/articles/323004#Lack-of-sleep-and-diabetes
• 15
  ncbi.nlm.nih.gov/books/NBK19961/
• 16
  health.harvard.edu/newsletter_article/sleep-and-mental-health
• 17
  sleepfoundation.org/articles/lack-sleep-increases-your-risk-some-cancers
• 18
  healthysleep.med.harvard.edu/need-sleep/whats-in-it-for-you/mood
• 19
  ncbi.nlm.nih.gov/pmc/articles/PMC5836576/