Understand Sleep: Why Sleeping Well Is Essential for Your Health

Sleep and Health: Understand What Happens to Your Body While You Sleep

1. What happens to the body during sleep?

During deep sleep, the brain organizes memories, the lymphatic system removes brain toxins, and the body produces important hormones such as growth hormone (GH). In the REM phase, dreaming occurs, and the brain processes emotions, helping maintain mental balance.

2. How many hours of sleep are ideal?

According to the National Sleep Foundation, adults should sleep between 7 and 9 hours per night. Chronically sleeping less than this is associated with a higher risk of diseases such as hypertension, type 2 diabetes, depression, and obesity.

3. Why do so many people struggle to sleep?

The main factors that disrupt sleep include:

• Exposure to artificial light at night, especially from screens (phones, computers, TVs)

• Chronic stress, which keeps the body in a state of alert

• Poor eating habits in the hours leading up to bedtime

• An unfavorable sleep environment, such as noise, high temperatures, or an uncomfortable mattress

4. What is good sleep hygiene?

“Sleep hygiene” refers to a set of practices that promote restful sleep. Key recommendations include:

• Maintaining a consistent sleep and wake schedule, even on weekends

• Avoiding bright lights and screens at least 1 hour before bed

• Keeping the bedroom dark, quiet, and at a comfortable temperature

• Avoiding caffeine, alcohol, and heavy meals before sleep

• Creating calming bedtime rituals: taking a warm shower, reading a light book, or practicing deep breathing

5. What’s the connection between sleep and mental health?

There is a strong link between sleep disorders and conditions such as anxiety, depression, and irritability. Insufficient sleep alters the production of neurotransmitters like serotonin and dopamine, impacting mood, appetite, and concentration.

6. How does sleep affect the immune system?

During sleep, the body releases proteins called cytokines that help fight infections and inflammation. Sleeping too little reduces the production of these molecules, weakening immune response.

7. Is it true that sleep affects weight?

Yes. Sleep deprivation increases levels of ghrelin (the hunger hormone) and decreases levels of leptin (the satiety hormone). This can lead to increased appetite—especially for high-calorie foods—and a greater likelihood of weight gain.

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