Getting enough sleep is necessary for good mental and physical health says Dr Chirag Gupta

In today's hectic environment, sleep is frequently taken for granted.  People regularly give up sleep due to the continual pressures of job, social commitments, technology, and the desire to remain productive. But getting enough sleep is more than just a luxury—it's necessary for good mental and physical health as well as general well-being.

The body and brain may heal, renew, and reenergise themselves through sleep, which is a natural restorative process. Every night, the body goes through several cycles of sleep, with light, deep, and REM (rapid eye movement) sleep being the stages of each cycle.

The circadian rhythm, the body's internal clock, regulates sleep and is impacted by temperature and light. The body receives the necessary rest thanks to this clock, which indicates when it is time to sleep and wake up. Poor sleep quality and health problems can result from circadian rhythm disruptions, which include inconsistent sleep schedules and exposure to artificial light at night.

The ideal quantity of sleep differs depending on one's age, demands, and lifestyle. The National Sleep Foundation recommends that individuals get between seven and nine hours of sleep every night. Due to their unique developmental demands, teenagers and older adults may need significantly less sleep than infants or older people, but getting good sleep is crucial for everyone.

Finding a sleep balance that suits your body is crucial since getting too little or too much sleep can both be harmful to your health.

Getting less sleep than your body requires on a regular basis is known as chronic sleep deprivation, and it can have both short- and long-term consequences for your health and wellbeing.

Sleep deprivation significantly affects cognitive performance. Lack of sleep impairs concentration, decision-making, problem-solving, and creativity. It also diminishes alertness and reaction time, increasing the risk of accidents and errors.

Sleep is essential for memory consolidation. Without enough sleep, it becomes difficult to retain new information and recall it when needed. Poor sleep can make people more emotionally reactive and less capable of handling stress. Over time, chronic sleep deprivation can contribute to mood disorders such as anxiety and depression.

Sleep plays a vital role in maintaining the immune system. When you don’t get enough rest, your body becomes more vulnerable to infections and illnesses. Studies have shown that individuals who don’t get adequate sleep are more likely to catch colds and recover more slowly.

Long-term sleep deprivation is linked to serious health conditions

such as heart disease, diabetes, high blood pressure, and stroke. Insufficient sleep can also lead to weight gain due to the disruption of hunger-regulating hormones.

Athletes and physically active individuals need adequate sleep for muscle recovery, energy restoration, and coordination. Lack of sleep diminishes endurance, strength, and reaction time, directly affecting physical performance.

People who sleep too much may be at a higher risk of obesity and heart disease, similar to those who sleep too little. Long sleep durations can result in physical inactivity, contributing to these issues.

Paradoxically, sleeping too much can leave you feeling groggy and less energized. This phenomenon, known as sleep inertia, can make it difficult to wake up and start your day.

Tips for achieving better sleep: Go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s circadian rhythm, making it easier to fall asleep and wake up naturally. Engage in calming activities before bed, such as reading, meditating, or taking a warm bath. Avoid activities like watching electronic devices, as the blue light emitted by screens can interfere with sleep.

Ensure your bedroom is conducive to sleep by keeping it dark, quiet, and cool. A comfortable mattress and pillows also play a critical role in improving sleep quality. Avoid caffeine, nicotine, and large meals close to bedtime. Physical activity can promote better sleep, but avoid exercising too close to bedtime, as it may energise you and make falling asleep harder. High stress levels can negatively affect sleep. Practice stress-relieving techniques, such as mindfulness, deep breathing, or yoga, to help calm your mind before bed. Sleep is an integral component of health, and achieving the right balance is key to living a productive and healthy life. Whether it’s ensuring you get enough sleep or avoiding oversleeping, understanding your body’s needs is crucial. By prioritising quality sleep and adopting healthy habits, you can enhance your mental, physical, and emotional well-being, ensuring long-term vitality and success.

The author is the Senior Consultant Neurology in Fortis Hospital, Greater Noida.