Why Sleep is Essential for Chronic Disease Prevention

Sleep is essentially known as the body’s natural medicine. In the chaos of our current lives, we often choose to prioritize work, studies or leisure at the expense of sleep and rest. A lot of individuals believe that if one or two days of reduced sleep are taken, there won’t be a major issue.

However, the reality is that when this becomes a routine, gradually it starts damaging our body internally. Scientific studies have been consistently demonstrating that chronic sleep deprivation raises the risk of diabetes, obesity, heart disease, depression, and most serious mental illnesses.

That is, sleeping is not only a means to eliminate fatigue, but it is the most crucial key to your long life and good health. In this article, we will comprehend in depth why sleep is crucial for our body, how it keeps us safe from serious diseases, and what useful steps we can follow to enhance our sleep.

What does sleep do to the body?

Sleep is usually thought of as rest or idleness. But the truth is that when the body is sleeping, it is most active. This is when the body heals itself and re-establishes mental as well as physical equilibrium. While sleeping:

• The mind sorts out the day’s experiences and memories.
• The body heals muscles and tissues.
• The hunger hormones, growth hormones, and stress hormones are kept in balance.
• The immune system is made stronger so that you are able to combat diseases.

If we do not receive proper sleep, all these processes are disturbed. Gradually this imbalance can be the cause of serious diseases.

Relation between sleep and serious diseases

1. Sleep and heart disease

When one is deprived of sleep, blood pressure rises and heart rate increases. An insufficient amount of sleep causes the body to release greater amounts of stress hormones, such as cortisol. This strains the heart further and makes one susceptible to heart attack or arrhythmia.

• Research Fact: Individuals who sleep for less than 6 hours a day are at greater risk of heart disease compared to people who sleep 7–8 hours.

2. Sleep and Diabetes

Insulin function is impacted by sleep deprivation. The hormone that controls blood sugar is called insulin. Cells that don’t get enough sleep become less insulin-sensitive. Blood sugar levels rise as a result, increasing your risk of type 2 diabetes.

• Example: Just a week of losing sleep can induce a “pre-diabetic” state in healthy people.

3. Obesity and Sleep

Have you noticed that when you stay late or get up at odd hours of the night, you become hungry? Your hunger-controlling hormones, when sleep deprived, are out of balance.

• Ghrelin—the hunger hormone—is elevated.
• Leptin—the fullness hormone—is decreased.

Young and fit children experience these changes, and this will affect you, making you hungrier and more likely to overeat. Over time, this creates obesity.

• Fact: Adults who get less than 6 hours sleep are 30% more likely to be obese.

4. Sleep and mental health

Sleep deprivation over long period of time affects mental health pretty intensely. Mental health issues like anxiety, use and stress are more likely to worsen if you aren’t sleeping well. Concurrently, mental stress can interfere with sleeping. So, the sleep and mental health cycle worsens, and so forth.

• Example: People with chronic insomnia, compared to people who sleep well, had a 2 times greater risk of developing depression.

5. Sleep and the immune system

The body creates a protein called “cytokine” while sleeping. Cytokines combat infections and inflamation. When the body is sleep deprived, the levels of cytokines diminish, and the body’s ability to fight off illnesses becomes increasingly difficult and easy to become ill.

This can happen to not only superficial colds, but also to arthritis, cancer, and autoimmune diseases.

6. Sleep and brain health

The brain works hard while you are asleep to remove harmful toxins such as beta-amyloid, which is related to diseases such as Alzheimer’s.

Chronic sleep deprivation can result in memory loss, decreased ability to concentrate & also increased risk of dementia.

How Much Sleep do I need?

Different ages sleep different amounts.

• Children (6–12 years): 9–12 hours
• Teenagers (13–18 years): 8–10 hours
• Adults (18-64 years): 7-9 hours
• Older adults (65+ years): 7-8 hours

If you are sleeping less than 6 hours a night regularly, your health may be in jeopardy.

Indications you are not sleeping enough

• Fatigue and lethargy during the day
• Irritability and anger
• Lack of concentration and memory
• Continuous craving for sweets or caffeine
• Frequent falling ill

If these symptoms happen regularly, it is time to enhance your sleep routine.

Practical Tips to improve sleep

1. Have a routine for sleep.

Aim to go to sleep and wakeup at the same time each day, including the weekends.

2. Create a peaceful routine before bed.

A book, some light meditating, or a warm bath will help.

3. Create an inviting atmosphere in the bedroom for sleep.

• Have the room, darken, quiet, and cold.
• Have a good pillow and mattress.
• Eliminate distractions such as a Television and mobile phone.

4. Control what you consume

Caffeine can last for over 8 hours, while alcohol may help you fall asleep but will disturb your deep sleep.

5. Engage in regular exercise

Daily exercise is beneficial for sleep, however, you should not exercise within the hour before bed.

6. Control your stress

Yoga, deep breathing, and journaling are all great ways to lessen the effects of stress just before you fall asleep.

7. Reduce the amount of screen time

The blue light from the phones and laptop will suppress the melatonin hormone. Steer clear of screens for 1 hour before going to bed.

Real-life example

• Shift Workers: Nighttime workers have the poorest sleep habits and are more likely to be obese and are develop diabetes and heart disease.
• Students: The many times students may miss sleep to study for a exam may help in the short-run but has long-term damaging effects on their memory and their attention span.
• Older Adults: Age-related sleep issues can increase as we get older. However, if an older adult can develop healthy sleep habits, it will increase their chances of staying active and healthy throughout their later years.

Long-term benefits of good sleep

• Strong heart and regulated blood pressure.
• Blood sugar is balanced, and the risk of diabetes is less.
• Weight is regulated.
• Mood is good, and mental strength becomes more.
• Memory and concentration become better.
• The immune system becomes more robust, and diseases are fewer.
• Life is still long and healthy.

Conclusion

Sleep is not a luxury. Sleep is a fundamental need. Exercise and food are beneficial to our health but sleep is equally important.

As a matter of fact, not getting enough sleep increases the risk of developing a variety of chronic health conditions such as diabetes, obesity, heart disease, and mental health problems. The most valuable thing in the world to improve your sleep is awareness.

Make a resolution today that you will not spend your time on your phone or do late night work. Instead, surrender to your body’s medicine, sleep. There is no easier, more effective method for staying free from serious illness and living a long, healthy, happy life than this simple routine.

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