Did you know that sleeping well can save your life?
Sleeping well not only allows us to feel more rested, alert and optimistic, but it also has beneficial effects on our heart, our brain, our metabolism, our immune system and our hormones. On the contrary, lack of sleep or poor quality sleep can increase the risk of chronic diseases, memory problems, depression, anxiety, obesity and accidents.
In this article we explain why sleep is so important for your health and how you can improve your sleeping habits to live better.
The dream and the heart
When we sleep, our body enters a state of relaxation and recovery that favors the functioning of our circulatory system. Blood pressure and heart rate decrease during non-rapid eye movement (REM) sleep, reducing stress on the heart and arteries. During REM sleep and when we are awake, the sympathetic nervous system is activated and increases blood pressure and heart rate to normal levels.
According to the National Heart, Lung, and Blood Institute (NHLBI), people who do not get enough sleep or wake up frequently during the night may have a higher risk of ischemic cardiomyopathy, high blood pressure , obesity and stroke1. These conditions can lead to angina, myocardial infarction, heart failure, and premature death.
To protect your heart, it is recommended that you sleep between 7 and 8 hours each night, avoid alcohol, caffeine and tobacco before going to bed, maintain a comfortable temperature in your bedroom, and reduce stress and anxiety in your life. .
Sleep and the brain
Sleep is also essential for the health of our brain, since during sleep processes of cleaning, repair and consolidation of information occur. Sleep facilitates the elimination of toxic waste that accumulates in the brain during the day, such as beta-amyloid, a protein associated with the development of Alzheimer's disease. Sleep also allows the formation of new neural connections that reinforce learning, memory and creativity. Additionally, sleep regulates mood and emotions, helping us feel happier and more balanced.
According to the National Institute of Child Health and Human Development (NICHD), lack of sleep or poor quality sleep can affect the ability to reason, react, work, learn, and get along with others2. Lack of sleep can also cause problems with attention, concentration, impulsivity, irritability, depression and anxiety. These problems can interfere with academic, work, and social performance, and increase the risk of accidents and errors.
To take care of your brain, it is advisable that you get enough sleep and respect your circadian rhythm, that is, the natural sleep-wake cycle that adjusts to light and darkness. To do this, it is important that you follow a regular sleep routine, that you avoid exposure to artificial light at night, especially from the screens of electronic devices, and that you take advantage of natural light in the morning.
Sleep and metabolism
Sleep also influences the functioning of our metabolism, that is, the way the body uses energy from the food we consume. Sleep affects the production and action of several hormones that regulate appetite, satiety, fat storage and burning, and blood glucose control.
According to the NHLBI, lack of sleep or poor quality sleep can alter hormonal balance and lead to increased appetite, decreased feelings of satiety, a greater preference for foods rich in calories, fats and sugars, a lower ability to burn calories, greater accumulation of fat in the abdomen and greater insulin resistance1. These changes can lead to the development of obesity, type 2 diabetes, metabolic syndrome and other related diseases.
To keep your metabolism in good condition, it is advisable that you get the necessary sleep and eat a healthy, balanced and varied diet, which includes fruits, vegetables, whole grains, legumes, nuts, fish, lean meat, eggs and dairy products. It is also recommended that you avoid large and heavy meals before bed, drink enough water and practice regular physical exercise.
Sleep and the immune system
Sleep also plays a key role in strengthening our immune system, which is responsible for defending us against infections, inflammation and disease. Sleep stimulates the production and activity of cells and molecules that are part of our immune system, such as antibodies, lymphocytes, cytokines and interferons. These agents help us fight viruses, bacteria, fungi, parasites and cancer cells that can invade our body.
According to the NICHD, lack of sleep or poor quality sleep can weaken our immune system and make us more vulnerable to contracting infectious diseases, such as the common cold, flu, pneumonia, tuberculosis, HIV, and COVID-19. 192. Lack of sleep can also make recovery from these diseases more difficult and increase the risk of complications and sequelae. Additionally, lack of sleep can aggravate inflammatory conditions, such as arthritis, asthma, inflammatory bowel disease, and psoriasis.
To protect your immune system, it is essential that you get enough sleep and adopt healthy lifestyle habits, such as washing your hands frequently, avoiding contact with sick people, getting vaccinated against preventable diseases, not smoking, not using drugs, and moderate consumption. of alcohol.
Sleep and hormones
Sleep also has a significant impact on the production and functioning of hormones, chemicals that act as messengers between cells and organs in our body. Sleep affects hormones involved in growth, development, reproduction, stress, mood, and other vital functions.
According to the NHLBI, sleep influences the secretion of growth hormone, which is essential for the growth and development of children and adolescents, and for the formation of muscle mass, tissue repair and prevention of sarcopenia in older adults1. Sleep also affects the release of sex hormones, such as testosterone, estrogen and progesterone, which are responsible for puberty, fertility, pregnancy, menopause and other reproductive functions. In addition, sleep modulates the production of stress hormones, such as cortisol and adrenaline, which help us respond to threatening or challenging situations, but which in excess can cause health problems.
To maintain proper hormonal balance, it is important that you get enough sleep and avoid
