Getting good sleep is as important to our health as exercising frequently and eating a balanced diet to stay healthy and strong. It is vital for the homeostasis or balance of all the body systems needed to survive and function properly. Dr. Frank Villarreal, neurologist specializing in sleep disorders and Coordinator of the Sleep Medicine Unit of our clinic, gives us valuable information on this topic.

What are the benefits of a good night’s sleep for our health?

Strong and healthy heart. Studies have shown that sleep deprivation leads to a permanent state of inflammation of the endothelium (the innermost layer of blood vessels) that predisposes to increased risk of cardiovascular disease such as stroke, heart attack, high blood pressure and pulmonary hypertension.

Take care of your metabolic health. Sleep deprivation affects metabolic health by increasing appetite and the tendency to gain weight. It causes imbalance in the production of the hormones ghrelin and leptin. It also alters the hormone cortisol, negatively impacting body fat distribution and other metabolic aspects.

Maintains good mood and greater stress control. Lack of sleep can cause mood swings, feelings of discouragement and apathy. On a chronic basis it can simulate symptoms very similar to depression. Sleep deprivation decreases stress tolerance and problem-solving ability, increasing anxiety.

Cognitive performance enhancement. During sleep, the brain performs multiple vital functions. Contrary to common belief, sleep is an active state for the central nervous system. It actively produces the association of new memories to those already experienced, and here short-term memories are fixed in long-term memory. Poor sleep quality affects attention and cognitive performance, decreasing the ability to learn. In addition, chronic lack of sleep can express biomarkers associated with Alzheimer’s disease, such as beta-amyloid.

Reduces the risk of accidents. Many traffic, occupational and domestic accidents are linked to drowsiness. Early morning hours are especially dangerous due to fatigue. Sleep-deprived drivers are at greater risk of fatigue at the wheel, increasing the likelihood of serious accidents.

Increases physical performance. Sleep and physical exercise are closely related, influencing each other. Adequate rest improves muscle recovery after exercise, physical performance and the learning of sports techniques. Sports medicine is using much of what has been learned in sleep medicine to improve the performance of highly competitive athletes.

Remember:

Sleep helps the body to repair, recover and regenerate. When you go to bed, put your cell phone on silent and leave it in a drawer, turn off the light and all electronic equipment you may have in your room. It is recommended that adults sleep between 7 and 9 hours; children over 5 years old from 10 to 13 hours and adolescents from 9 to 11 hours.

Dr. Frank Villarreal
Neurologist Specializing in Sleep Disorders and Coordinator of the Sleep Medicine Unit al Clínica Ricardo Palma