The importance of quality sleep for health

[New Sancai Compilation First Release] There are many studies showing how important quality sleep is to our health. A new book called Sleep Therapy (Humanix), 7 Simple Steps to Better Sleep not only outlines how to improve your sleep, but also tells you the incredible benefits you'll reap.

Dr. Abhinav Singh uncovers the secrets of sleep and its connection to success and happiness. He also outlines ways to improve an individual's sleep habits. Singer, who has helped more than 7,000 patients sleep better and become happier and healthier as a result, said, "The results are unbelievable that a good night's sleep can do so much good for people."

Here are some health benefits of sleep:

• More energy. "When you sleep of the best quality and enough time, your body repairs and removes the waste that builds up in your brain," says Singh. "Eight hours of sleep 'cleanse' all the dirt and let Your body is rested so you can wake up feeling refreshed and energized."

• Slows down the aging process. "A 2015 study by UCLA researchers found that just one night of sleep deprivation may be linked to DNA damage and aging in adults," Singer said. Another 2021 UCLA study looked at postpartum Six-month-old new mothers were studied and found that mothers who slept less than 7 hours a night aged 3 to 7 years earlier than mothers who were well rested."

• Reduced need for medicines. "I've seen it time and time again in my own patients," says Singer, who is board-certified in sleep and internal medicine. "When we were able to restore their sleep, they often went on to ditch sleeping pills, cut back on antidepressants, and sometimes even lowered heart or blood pressure medication."

• Reduce the risk of diabetes. Lack of sleep appears to increase the risk of diabetes in otherwise healthy people. Studies have found that even one night of sleep deprivation can induce insulin resistance in the body.

• Strengthens the heart. "Your heart is a muscle, so you have to take care of it," says Singer, medical director of the Indiana Sleep Center. Sleep deprivation has been linked to a range of heart problems, including high blood pressure, heart failure, heart rhythm disorders and atherosclerosis . A 2019 study found that those who slept less than six hours a night were 20 percent more likely to have a heart attack.

• Promotes weight loss. In his new book, "Sleep Healing," Singer says science tells us that sleep deprivation can make you hungrier and less disciplined. "When you're tired, you don't reach for a kale salad—you want high-calorie comfort foods like donuts, chips, and candy." The University of Chicago and the University of Wisconsin-Madison recently A 2022 study found that participants who slept 1.2 hours longer each night to achieve a goal of 8.5 hours in bed reduced their daily calorie intake by 270 calories. "If you maintain these healthy sleep habits, you can lose a total of about 26 pounds in three years," notes Singer, referring to the old saying "snooze and you lose." In this case has a more positive meaning.

• Better balance. When you don't get enough sleep, your body suffers the same way you do when you're drunk. You're more likely to lose your balance from swaying and be unable to hold yourself back if you trip or fall. "When older adults sleep poorly and wake up out of balance, they are more likely to suffer a life-threatening fall with a broken bone," Singh said.

• Improve athletic performance. In "Sleep Therapy," Singer reveals how better sleep can help athletes improve performance. For example; a Stanford University study found that basketball players who slept 10 hours a night, in addition to faster sprint times, also shot 9% better from the free throw line. "The good news is that you don't have to be a professional athlete to experience the benefits of sleep," Singh said.

• Healthier hair. Different hormones, such as human growth hormone, affect hair growth. Some research suggests that melatonin may also play a role. A good night's sleep can keep these hormones in balance, which can reduce stress on your hair. Sleep apnea, on the other hand, has been linked to male pattern baldness and hair thinning, so addressing this condition is important for a number of reasons.

• Strengthens the immune system. Sleep can strengthen your defenses. Research shows that when we sleep more than seven hours a night, our immune system grows stronger by producing the components needed for T cells to recognize, target and fight infection. A compromised immune system can make you vulnerable to many diseases and infections.

• Reduce the risk of cancer. A growing body of research links increased cancer risk to night shift work, which often suffers from sleep imbalances. Other evidence points to an increased risk of cancer in people with conditions such as obstructive sleep apnea. "Genes undergo important repairs when we sleep, and we know that poor sleep is linked to DNA damage. "Although the mechanisms may not be fully understood, paying attention to sleep is one thing you can do to reduce your risk of cancer," Singer said. explain.

(Compilation: Ye Daren)

(Editor in charge: Jiang Qiming)

(Source of the article: New Sancai first release)