Everyone knows that sleep is good for your health.
But did you know that the benefits of sleep go far beyond improving your mood or eliminating dark circles?
To lead a healthy lifestyle, it is essential to be able to get enough sleep.
Indeed, adequate sleep is beneficial to the health of your heart and mind.
But did you know that it can also help you maintain your weight, your shape, and much more?
Dr. David Rapoport, director of the Department of Sleep Disorders at New York University, explains:“For a long time, the benefits of sleep were vastly underestimated. We thought that sleeping was like parking your car in the garage and driving off the next morning. »
But not anymore. Without further ado, discover the 11 benefits of sleep scientifically proven that everyone should know.
When you sleep, brain activity is particularly intense.
During sleep, you can strengthen your memory, even the memory of things you learned while awake (a process called “memory consolidation”).
According to Dr Rapoport:“When we learn new things, whether physical or mental, training can help us to a certain extent. But while we sleep, something happens that consolidates and improves acquired skills during awakening. »
In other words, if you're trying to learn something new — whether it's learning a new language or brushing up on your tennis backhand — you'll be better off after a good night's sleep.
Sleeping too much or not enough:both are associated with a reduced life expectancy.
But whether these factors are cause or effect is unclear, as many diseases affect sleep patterns.
According to a study conducted on the sleep of women between the ages of 50 and 79, there are more deaths among women who sleep less than 5 hours per night than among women who sleep at least 6.5 hours per night.
But that's not all:sleep also has an influence on your quality of life.
"A lot of things you take for granted are directly related to sleep," says Dr. Raymonde Jean, director of sleep medicine at St. Luke's Hospital in New York City.
“The better you sleep, the more you improve your quality of life - it's medical evidence. »
Inflammation is directly linked to heart disease, stroke, diabetes, osteoarthritis and premature aging.
However, scientific research indicates that people who do not get enough sleep (ie, less than 6 hours per night) have higher levels of inflammatory proteins than people who get enough sleep.
Indeed, according to a study conducted in 2010, people who sleep less than 6 hours per night have lower levels of C-reactive protein. This protein, which serves as a biological marker for inflammation, is also linked to the risk of heart attack.
According to Dr. Rapoport, "When people with sleep apnea or insomnia receive treatment for their sleep disorders, there is also an improvement in their blood pressure and a reduction in their inflammation . »
Before you take your brushes and easel out of the closet, try to get a good night's sleep.
In addition to consolidating and strengthening memories, the brain is also believed to have the power to reorganize and restructure them — which can have the positive effect of increasing creativity .
Researchers at Harvard University and Boston College have found that we reinforce the emotional aspects of memories while we sleep — which also appears to stimulate the creative process.
If you play sports, there is a sure way to improve your performance:sleep.
According to a Stanford University study, college football players who slept at least 10 hours per night over a period of 7-8 weeks have greatly improved their athletic performance.
Namely:better sprint time, less daytime fatigue and more endurance.
The results of the Stanford study corroborate the results of similar studies conducted on tennis players and swimmers.
According to a study conducted in 2010 for the scientific journal Sleep , children aged 6 to 10 with sleep-disordered breathing (snoring, sleep apnea and other disorders related to the interruption of breathing during sleep) are more likely to suffer from concentration and learning problems.
According to the researchers of this study, sleep disorders can cause "significant functional impairments in the school setting".
Another study indicates that college students who don't get enough sleep perform worse academically than students who get enough sleep.
"Of course, when trying to meet project deadlines, it's common to have to sacrifice 1 or 2 hours of sleep," says Dr. Rapoport.
“But a recurring lack of sleep and prolonged can clearly reduce our learning abilities . »
According to Dr. Rapoport, a lack of sleep in children can cause symptoms similar to those of attention-deficit/hyperactivity disorder.
"Children don't react the same way adults do to lack of sleep," he says. While adults will simply need sleep, children will become hyperactive. »
Indeed, according to a study published in 2009 in the scientific journal Pediatrics , children aged 7-8 who sleep less than 8 hours per night are more likely to show symptoms of hyperactivity, inattention and impulsivity.
“To diagnose and quantify sleep, we measure the electrical activity of the brain,” explains Dr. Rapoport. It is no surprise that we have found that the quality of our sleep has direct repercussions on our brain activity. »
If you're trying to lose weight, don't overlook the benefits of going to bed a little earlier.
Indeed, researchers at the University of Chicago have made a surprising discovery:people who follow a diet lose more fat if they get enough sleep (namely 56% of their weight loss in fat).
In addition, people who do not sleep enough feel more hungry than people who get enough sleep.
“That's because sleep and metabolism are driven by the same regions of the brain,” says Dr. Rapoport. When we are sleepy, our body secretes hormones into the blood — these hormones also act to stimulate appetite. »
Stress is closely related to sleep. However, stress and sleep are two factors that have a direct impact on cardiovascular function.
According to Dr. Jean, “the ability of sleep to reduce stress levels is indisputable. It's a safe way to help people better regulate blood pressure.
“Sleep is also thought to lower cholesterol levels — a leading cause of heart disease. »
Did you know that 1 in 3 fatal accidents is due to falling asleep at the wheel on the motorway? This is even more than the fatal accidents caused by alcohol!
"The danger of drowsiness is grossly underestimated by most people — a danger that costs our society dearly," says Dr. Rapoport.
“Drowsiness affects our reaction time and our ability to make quick decisions. »
Insufficient sleep — especially if it's the night before you leave — causes the same negative effects on your driving abilities than alcohol consumption .
Sleeping well is much more important to our well-being than simply avoiding the things that annoy us.
“Insufficient sleep is a factor that can contribute to depression , according to Dr. Jean.
“A good night's sleep can actually help people in a bad mood lower their anxiety levels. When you sleep enough, it is very likely that you also gain emotional stability . »
However, if you suspect the cause of your anxiety and irritability is working overtime at the office during the week, Dr. Rapoport warns that sleeping more over the weekend isn't necessarily going to make up for work. lost sleep.
"If you sleep longer on weekends, it's just a sign that you're not getting enough sleep during the week," he says. The key is to be able to find a good balance. »
As you can see, sleep well, live better!
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This sleeping mask allows for deep sleep and guarantees a peaceful sleep all night long. I have it at home, and I can tell you that it's super effective even when you're on the go.
