Getting enough sleep is as important as having a balanced meal to help a person keep going, making a balance between physical and mental health.

Modern life in many other countries does not always include the need for adequate sleep. Still, it plays an important role in long-term health, so it’s important to try to get enough sleep on a regular basis. 


Below are some of the many benefits associated with a good night’s sleep explained by health professionals.


  • Increase productivity and concentration 

There were several studies in which scientists investigated the effects of sleep deprivation in the early 2000s. Researchers conclude that sleep is associated with several brain functions, including: 

  1. Concentration 
  2. Productivity 
  3. Cognition 


  • Reduced risk of weight gain  

The association between weight gain and obesity and short sleep patterns is not entirely clear. Over the years, there have been several studies linking obesity with poor sleep patterns. However, a recent study on sleep concludes that there is no link between obesity and sleep deprivation, the argument is still under trial. 

This study claims that many previous studies do not adequately explain other factors, such as Example: 

  1.  Alcohol consumption 
  2.  Life with type 2 diabetes 
  3.  Level of physical activity 
  4.  Education level 
  5.  Long working hours 
  6.  Long sitting time 


Sleep deprivation can affect a person’s desire and ability to maintain a healthy lifestyle, but it may or may not directly contribute to weight gain. 


  • Better calorie regulation 

As with weight gain, there is evidence that a good night’s sleep can reduce your calorie intake during the day. According to studies, sleep patterns affect the hormones that cause appetite. When a person does not sleep long enough, it can affect their body’s ability to properly regulate food intake. 


  • Excellent athletic ability 

Proper sleep for adults ranges from 7-9 hours per night, and athletes can benefit from up to 10 hours. Therefore, sleep is as important to athletes as the proper intake of calories and nutrients. The important reason is that the body heals during sleep. Some other benefits are: 


  1. Better power intensity while exercising   
  2. More energy 
  3. Better adjustment 
  4. Faster speed 
  5. Better mental function 
  6. Low risk of heart disease 


Heart disease is very common these days and the causing element is high blood pressure. Recent studies show that if you get enough rest every night, your body’s blood pressure can regulate itself. This can reduce the likelihood of sleep-related disorders such as apnea and promote overall heart health. 


  • More social and emotional intelligence 

Sleep is associated with people’s emotional and social intelligence. People who do not get enough sleep are more likely to have difficulty recognizing other people’s emotions and expressions.


  • A stronger immune system 

Sleep helps the body repair, regenerate, and recover. And the immune system is no exception to sleep. Some studies have shown how better sleep quality can help the body fight infections. However, scientists need to further study the exact mechanism of sleep in terms of its effects on the body’s immune system.


The need for sleep varies with your age. As people get older, they usually need less sleep to function properly. 


  • Newborns within 0-3 months: 14-17 hours 
  • Infants of 4-12 months: 12-16 hours 
  • Toddlers of age 1 to 2 years old: 11 to 14 hours 
  • Preschool kids (3-5 years old): 10-13 hours 
  • School-age children (6-12 years): 9-12 hours 
  • Teenagers(13-18 years old): 8-10 hours 
  • Youngsters and adults (18-60 years old): 7 hours or more 
  • Old people (61-64 years): 7-9 hours 
  • Old people age 65+: 7-8 hours


The number of hours and sleep quality is equally important. 


The signs of poor sleep quality are: 

  1. Awakening at midnight. 
  2. After enough sleep, still don’t feel rested. 


Here’s what a person can do to improve sleep quality: 


  • Avoid sleeping late when you get enough sleep. 
  • Spending more time outside or involving in physical activities during the day. 
  • Relieving stress by exercise, treatment, or other means.


In addition to taking these measures, one can always look for sleep supplements to maintain their health in good condition, since having good sleep solves a majority of problems in your life. Some of the commonly found are melatonin supplements, ashwagandha supplements etc.


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