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"Sleep is healthy," our grandmothers used to say while pushing us to bed, making sure we didn’t stay up too late. And like all wise and experienced people, they were right—even without a medical degree.
The state in which the body relaxes and slows its functions to allow the brain to rest is essential for every person. Without quality sleep, all organs and systems in the body start to suffer. When there is an imbalance, illnesses follow soon after. What can insomnia do to you, and why should you avoid forced awakenings? We answer these questions below.
How Does the Body Fall Asleep?
The process is not complicated. It is controlled by the brain, but it doesn’t start there. The eyes are the main initiators of sleep because they distinguish between day and night based on daylight. As soon as they detect darkness, they send signals to the brain that it's time to sleep. In response, the body begins to synthesize two crucial hormones—oxytocin and melatonin. These hormones relax the muscles, slow breathing, and heart rate, and help us fall asleep.
During sleep, most of the body is in an anabolic state, at times resembling complete paralysis. While this may sound alarming, it is beneficial, as it allows the immune, nervous, skeletal, and muscular systems to recover. These important processes improve mood, memory, cognitive functions, and play a crucial role in endocrine and immune system health.
Less Sleep, More Weight
If the image in the mirror doesn’t, please , even though you haven’t touched chocolate for months, check how many hours of sleep you get per night. Scientists have found that insufficient sleep directly affects the hormones that regulate appetite. You may not have noticed, but the less you sleep, the more often you find yourself in front of the fridge, snacking between meals, and increasing portion sizes at lunch and dinner.
One hormone is responsible for this—leptin. It tells the brain whether the body has enough fat reserves for energy. When these reserves are insufficient, leptin levels drop, making you feel hungry so you can replenish them through food. Conversely, hunger diminishes when energy stores are full, and levels of sleep are normal.
When you don’t get enough sleep, leptin levels decrease, and regardless of the energy available in your body, the brain receives a signal of deficiency, increasing your appetite. That’s when you reach for “just a little snack.” This should not be underestimated, as chronic sleep deprivation leads to chronic obesity. We all know the consequences of excess weight on the body.
No Sleep, No Memories
The brain’s functions during sleep are still being studied, but scientists agree on one thing—it needs this time to process the day's information. This involves fine sorting of massive amounts of data that the brain will use in the future. This process is crucial for creating memories. It is not only about acquiring the knowledge and skills that get us good grades or job offers but also about those that ensure our survival as a species.
The less and poorer quality sleep we get, the less time the brain must build long-term memory. Some researchers claim this occurs only during REM sleep (when our eyes move rapidly, and the body is almost paralyzed) and when we dream. Other studies suggest that memory consolidation happens during deep sleep. So, if you consistently lack sleep, don’t be surprised if you forget where you vacationed last summer or why you've been postponing calling your mom for three days.
Feeling Angry? Get Some Sleep!
As we already mentioned, lack of sleep directly affects brain function. This also impacts emotions, proper reactions, and concentration.
Bad moods and a tendency toward depression are not solely caused by unpleasant life events. The truth is, when we are stressed, we struggle to clear negative thoughts from our minds, often staying awake at night, preventing the brain from regenerating. This creates a vicious cycle—waking up exhausted with no energy to tackle the next day’s challenges.
Once you establish a normal sleep-wake rhythm, you will notice a remarkable change. Your mind will be clearer, your mood will improve, negative thoughts will fade, and even that annoying neighbor might start to seem likely. With enough sleep, you can be sure you are making the best decisions and giving the best responses. So, don’t pity yourself, just go to bed.
You Won’t Catch Up on Sleep Over the Weekend!
It’s an illusion to think that sleeping on Saturday and Sunday can compensate for chronic sleep deprivation during the workweek. Sleep debt is hard to recover from and may take several days or even weeks, according to experts. To avoid putting your body through additional stress, maintain a strict sleep and wake schedule. A good rule of thumb is to sleep for half the time you are awake. In other words, if you are active for 16 hours a day, you need at least 8 hours of sleep.
Interesting Sleep Facts
We often see unfamiliar faces in our dreams and assume they are creations of our subconscious. These are real people we have encountered but didn’t consciously remember.
Within five minutes of waking up, we forget about 50% of our dream, and after 10 minutes, as much as 90%.
Some people are genetically predisposed to staying up late and waking up later than others. Nearly 40% of the human population would feel better and be more productive if they didn’t have to wake up at 6:00 AM.
Women need more sleep because they sleep more lightly. They wake up more frequently at night, are sensitive to all kinds of noises, and can even feel the slightest breeze while sleeping. This is due to their strong maternal instincts. Men, on the other hand, sleep deeply and soundly. It is crucial for them to be well-rested so they can be strong and provide food the next day—another instinct ingrained over time.
Tips & Tricks for Better Sleep
- Sleep routine: Go to bed and wake up at the same time every day to establish a consistent sleep pattern. This helps regulate your biological clock.
- Regular exercise: Stay active during the day but avoid intense workouts right before bed. Allow at least 2-3 hours for relaxation before sleeping.
- Avoid stimulants: Refrain from consuming alcohol, nicotine, or caffeine before bedtime, as they disrupt the sleep process and stimulate brain activity.
- Relaxation: Take time to unwind before bed. A warm bath, a good book, or a cup of tea can help you relax and forget about stressors.
- Create a comfortable atmosphere: Close the curtains, turn off the heating (in winter), let fresh air in, and make your bed. This bedtime ritual will help you fall asleep more easily. Avoid watching TV or using a tablet or phone in bed.
- Early dinner: Have your last meal at least three hours before bed and keep it light to avoid digestive discomfort. A full stomach can disrupt your sleep quality.
- Reduce stress: This is a challenge you must tackle yourself. Life will always present stressful situations, but the key to balance is not letting them overwhelm you. If you ensure your brain gets enough rest, it will repay you by being more resilient to stress.
- Good luck and sweet dreams!
