6 Benefits of Adequate Sleep for Body Health


Sleep is one of the daily activities that everyone does every day. However, not everyone understands the importance of sleep for physical and mental health. Well, this article will discuss the reasons for the importance of sleep and adequate sleep time. Read on for the following. 

Why does everyone need sleep?

Sleep is an activity that can have an impact on overall physical and mental health. Yes, sleep affects productivity, emotional stability, brain health, maintaining heart health, immune function, creativity, vitality, and maintaininga stable weight. 

Well, it takes enough time to get the maximum benefit. This means, lack of sleep or too much can have a bad impact. 

When you sleep, the brain works to prepare the body for tomorrow. Therefore, this lack of rest time will make it difficult for you to work, study, create, and communicate with others the next day.

In fact, this can increase your potential for serious illnesses as well. Starting from drastic weight gain, diabetes, to heart disease. 

Therefore, make the most of your rest time. That way, you can be more productive through the day. 

Each age group has different needs, such as following:

  • Infant or toddler: 16-18 hours
  • Preschoolers: 11-12 hours
  • Elementary school children: 10 hours
  • Teenagers: 9-10 hours
  • Adult and seniors: 7-8 hours

Benefits of getting enough sleep for health

There are various benefits that you can get, such as the following:

1. Boost the immune system

During sleep, the immune system secretes compounds called cytokines. This compound has a protective effect on the immune system.

Well, the immune system is important to fight inflammation and infection. If you don't get enough sleep, you may not have enough cytokines to keep your body from getting sick.

Meanwhile, this lack of rest can increase the amount of inflammatory compounds in the body. This condition is the same as when you have asthma or allergies.

2. Controls appetite

When you sleep at night, the need for calories will decrease due to the lack of movement. This is what makes energy needs to be decreased. 

However, when you are sleep deprived, the brain will reduce levels of leptin, a hormone that creates a feeling of fullness. As a result, you become hungry easily.

Then, you will be encouraged to meet the body's energy needs so that in the end you decide to eat more. This can make your weight even more difficult to control.

Not only for adults, lack of sleep can also affect the health of children. Children who are sleep deprived are at risk of obesity and increased body mass index (BMI).

If not resolved, this effect will continue until they are adults. To find out if your current body mass index is ideal, calculate it with this BMI calculator.

3. Improves heart health 

According to SCL Health, getting enough sleep can help you to avoid various risks of heart disease, including high blood pressure and heart attack. 

The reason is, when you do not get adequate rest time, the body will release the hormone cortisol, which is a stress hormone that makes the heart work harder. 

Similar to the body's immune system, the heart also needs rest in order to function properly and optimally. Therefore, make sure to always get enough sleep every night. 


4. Improve mood

Did you know getting enough sleep can also help improve your mood? Yes, resting as needed can indeed make you more refreshed and happy.

Moreover, getting enough sleep increases energy, so when you wake up the next morning, you feel energized. When conditions like this, you will not be easily distracted by small things. 

That way, you will be happier and spread positive energy in your activities. Of course, this will not only affect you, but also those around you. 

5. Improve memory

Do you often forget? Well, it could be because you lack sleep. The reason is, getting enough sleep strengthens your memory.

If done after studying, can help improve memory. So, if you don't have enough, you'll tend to forget things that you've been through before.

Sleeping for seven to eight hours can make you experience all stages of sleep. Two phases of sleep, namely the REM phase and show wave sleep can launch the process of remembering and thinking creatively.

Meanwhile, people who are sleep deprived will experience several things that can interfere with memory, including:

  • It is difficult to receive information, because the neurons in the brain are working too hard. 
  • Tend to interpret events differently
  • Tend to lose the ability to remember certain information 

6. Extend life

Too much or too little sleep is related to a person's life expectancy, although this can also be influenced by various things such as disease. 

However, at least the length and quality of sleep plays a role in prolonging your life. The less time you sleep, the greater the risk of dying prematurely. 

In addition, reducing seven hours to five or less increases the risk of dying more quickly. Indirectly, this shows that one of the benefits of adequate sleep is to extend life expectancy. 

How to get enough sleep

Not infrequently those who complain that it is difficult to get enough rest time, either because they are busy playing gadgets, excessive anxiety, or stress. Well, here's how you can apply from today, namely:

  • Make a sleep schedule, which is starting to close and open your eyes at the same time every day. 
  • Avoid various sleep disorders and various triggers, such as caffeine, nicotine, and alcohol.
  • Creating a comfortable atmosphere, for example by setting the cooling temperature and turning off the lights.
  • Do exercise regularly
  • Reducing stress from various problems