Sleeping for Better Health

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Written by Bhukya Ramesh, PhD and edited by Subha Sarcar, PhD; Updated on March 18, 2022

Our body requires a several hours of sleep in order to restore and rejuvenate, to grow muscles, repair tissues, and synthesize hormones. There are so many reasons for why we are required to hit the hay. We need it for our optimal health and to stay healthy. Sleeping is very important to everyone. Circadian rhythm plays a major role to calm the mind and maintain sleep cycle, in order to improve immune functions. It is the respite time of our body which repair itself to gain the energy.

What is the ideal duration of sleep, we really require?

A person can’t make up for sleep detriment and log many hours of sleep, afterwards. People at different age group requires different amount of sleep, to fulfill their sleep needs. In elders 7 to 9 hours to sleep is requisite per day, but when it comes to an year old infant, 11 to 14 hours of sleep is required. For school children, 9 to 11 hours of rest is necessary; while in teenagers 8 to 10 hours of sleep is essential. During these critical periods of growth and learning, younger people require a heavy dose of slumber for their optimal growth and alertness. Sleeping keeps us on top of everyday challenges.

Do humans need sleep to live?

Sleep is also a fundamental requirement of the body, like breathing. The heart rate of the body and thus the blood circulation falls and rise throughout the day/night to maintain the circadian rhythm. Sleep necessity differs from person to person. The requirement for sleep in humans is a mystery. We spend nearly a third of our lives to sleep. Going without sleep will literally make one psychotic and in severe situations, eventually might be a potential cause of death. In fact we can survive without food but not without sleep. The brain will start to slow down after several days of sleeplessness. Without enough sleep one would experience shivering, feel cranky, loopy and eventually will make the situation worse.

Sleep can help maintain your weight

Sleeping less, can make you to gain weight undesirably. Some research studies have shown that people who are sleeping for 7 hours a day able to balance their weight and healthy life. On the other hand who are sleeping less than seven hours per day tends to gain more weight, become ill more often and have a higher risk of becoming obese.

Sleep can boost-up sex drive

People show less of an interest in sex (both in men and women) who don’t get enough quality sleep and have lower libidos. In men suffering from sleep apnea, breathing difficulties can cause interrupted sleep. Sleep apnea will lower the testosterones levels, which can lower libido.

Sleep wards off heart disease

Long standing sleep loss causes increase in palpitation, blood pressure and higher levels of cholesterol including chemicals (linked with inflammation); which affects the normal activity of the heart, by adding extra strain.

Sleep increases fertility

Some women have difficulties conceiving a baby, which might be one of the effects of sleep deprivation, since circadian rhythm is attributed to the maintenance of reproductive hormones secretion.

Try to catch up on lost sleep

If someone is unable to get enough sleep due to busy schedule, one should catch up by sleeping extra few hours during the weekends. Eventually the body will get adjusted to regular sleep pattern.  It is never advisable to depend on energy drinks or caffeine for short term “stay awake” period to get that temporary boost in energy and concentration, because this can disrupt the sleep paradigm in the long run.

Sleeping tips:

A relaxing bedtime will help in your child’s physical and mental wellbeing. Following the same pattern in the same order and same time helps to promote good sleep. Keeping the room dark or dimming the lights inside the bedroom, helps to produce sleep hormones called melatonin. Playing some relaxing music or reading a storybook can aid the process as well. Alternatively, breathing exercise is also very good for wellness and fitness and can help one sleep better. Avoiding screen time (before sleep) in the bedroom, whether it is a TV, a mobile or other forms of electronic gadgets is always advisable. Well ventilated bedrooms and a temperature between 18⁰C to 25⁰C helps one fall in sleep faster.

Why one feel tired all the time?

Following might be some of the potential reasons:

• Too many late nights
• Long hours spent at work
• Feeling exhausted due to frustration
• A baby keeping you up at night…etc.

It is not normal if tiredness and exhaustion is continued for long time. This can be detrimental to life.

Psychological cause of tiredness:

Psychological causes of tiredness can lead to poor sleep and insomnia, both of which can cause day time psychological conditions including emotional stress, depression, anxiety.

Other causes of tiredness

• Anemia
• Underactive thyroid
• Sleep apnea
• Obese
• Underweight
• Cancer
• Carbon monoxide poisoning
• Side effects of certain medicines

Since sleep is such important and integral part of human existence, it is extremely important to monitor and maintain a proper sleep cycle. If someone has been suffering from sleeplessness and feeling constantly tired for more than four weeks, it is advised to consult a general practitioner.

Meet with Dr. Bhukya Ramesh, author of the article