The role of sleep in overall health and disease prevention

Sleep is an important necessity that helps to maintain the mental and physical well-being of a human being. A good night’s sleep is much needed not only for getting proper rest but also for the proper functioning of most every organ in the human body. It also helps in preventing a wide number of diseases. If you’re feeling unwell while awake, it can contribute to having less sleep during the night. The human brain plays an important role in supporting both your mental and physical health, and it is the one thing in the human body which is active and never rests, even when you’re asleep.

The brain undergoes certain processes during sleep, which prepare us for the next day. Regarding one’s mental health, what we experience in the present day, as in short-term memories, is converted to long-term memories during sleep. Sleeping improves our learning and problem-solving skills. Being sleep-deprived can cause damage to your brain; one will find it difficult to make decisions, think creatively and will also not be able to control their emotions and behavior. It can also lead to depression, anxiety and even suicide.

Now, about physical health, heart issues can be resolved and blood vessels can be repaired if following a normal sleeping schedule. If not, a hormone called ghrelin, which is responsible for making you feel hungry will go up. And another hormone called leptin, which is responsible for making you feel full, will go down. This imbalance can make one feel much hungrier even when they are full.

Sleep deficiency will increase your blood sugar levels and can increase the risk of diabetes. If following a proper sleeping schedule, the insulin hormone will be released, which will help in controlling the blood sugar levels. When in deep sleep, a hormone is released which helps in the proper growth of children and teens. Also, it helps in developing muscle mass, repairing cells and tissues.

Sleep also contributes to leading a proper fertility and puberty process. Luteinizing Hormone (LH), the hormone which supports reproductive health, is released during deep sleep. The spike in LH happens especially during the early stage of puberty. Poor sleep can delay this hormonal activity, which affects puberty. Sleeping helps in keeping the Circadian rhythm in sync; this rhythm controls when LH is released, which helps with ovulation. So, following a poor sleeping schedule can disrupt this process and affect the menstrual cycle, delaying ovulation, which can lower fertility.

There can be an increase in the difficulties in fighting germs and common infections. Sleep deficiency can affect the natural way your body responds to the same. Proper sleep can also dip the chances of multiple other health problems such as stroke, obesity and high blood pressure.

To avoid sleep deprivation, try to start sticking to a daily routine as in going to the bed and waking up at a specific time, avoid frequent naps a day, avoid excessive intake of caffeine or alcohol or the excessive intake of any fluids, also avoid going to the bed with phones as too much screen-time before bed can also affect a good night’s sleep.

Dr. Harihara Murthy, MBBS, MS, ENT, Apollo Spectra Hospital, Bangalore