I switched to winter time, and for one night I slept an extra hour. Only good for physical and mental health, experts say. Sufficient and restful sleep is essential for memory, concentration, cleansing the brain of toxins, and a stronger immune system.
The benefits of quality sleep
It would probably be easier to make a list of things that sleep does not help with, because this process is far from a period of inactivity of the body, but has a huge number of benefits.
Sleep is essential for the proper functioning of the brain and nervous system. In the book “Secrets of brain longevity” (Bookzone publishing house, 2023), the renowned neurosurgeon Leon Dănăilă says:
“Although people often underestimate the importance of sleep, the perspective on it as an inactive brain break is far from reality. In fact, sleep is a time when the brain is very active, carrying out a number of important processes, including memory consolidation.”
In addition to consolidating memory, neural connections are also regenerated and reorganized during sleep.
“After a day full of stimuli and activities, the brain is flooded with a multitude of information, which, during sleep, it begins to evaluate, deciding what to keep and what to eliminate. This cleaning process is essential to avoid overloading neural circuits and ensure efficient information processing.
In parallel with the cleansing process, sleep also facilitates the reorganization of neural connections. (..) This reorganization helps to optimize the brain’s ability to process new information and react to the environment in a flexible and efficient way,” write acad. Prof. Dr. Leon Dănăilă.
The neurosurgeon says that sleep also plays an effective role in neurogenesis, that is, in the formation of new neurons, even in adulthood.
Restful sleep also benefits heart and blood vessel health. A study conducted by researchers in Spain shows that those who sleep less than six hours a night may have an increased risk of cardiovascular disease.
Sleep is also important for regulating metabolism, while a lack of it can unbalance appetite-regulating hormones and negatively affect blood sugar control.
Odinha strengthens our immune system (helps to repair tissues, but also in the healing process).
How sleep regulates our emotions. What the psychotherapist says
In addition to all the physical benefits, sleep improves well-being and the ability to manage emotions.
“Sleep lowers the level of cortisol, the stress hormone, and regulates the neurotransmitters involved in anxiety and depression,” explains psychotherapist Nora Neghină.
In addition, during sleep the brain processes the emotions and experiences of the day.
“Sleep is not just physical rest – it is essential for emotional regulation, cognitive functions, stress reduction and maintaining optimal mental health. Basically, without quality sleep, even the best coping strategies and personal development are much harder to apply.” says the psychotherapist.
Psychotherapist: “We make impulsive decisions and make more mistakes”
If we don’t rest properly, a number of negative effects occur, affecting the way we function. The effects of a missed night can have long-term consequences.
,,Insufficient sleep affects the prefrontal cortex, responsible for planning, reasoning and self-control, thus we end up making impulsive decisions, making more mistakes. Studies show that sleep-deprived people overestimate the benefits and underestimate the risks, which can lead to wrong choices“, draws attention to Nora Neghină.
The psychotherapist also explains that insufficient sleep increases the activity of the amygdala – the center of emotions, while the prefrontal cortex no longer “regulates” emotions effectively. This results in irritability, exaggerated reactions and more frequent conflicts with others.
“Lack of sleep reduces the ability to recognize the facial expressions and emotions of others, diminishing empathy, so we end up having difficulties in communication, misunderstandings and tensions in relationships”says Nora Neghină.
simultaneously,, lack of sleep or poor quality makes us more irritable or anxious or more vulnerable to stress; when we are rested we are more tolerant and we don’t “jump the mustard” out of nothing” so we also have more harmonious interactions with those around us”.
Losing even a few hours of sleep repeatedly affects memory, emotional regulation and the immune system. That is precisely why, in the book “About sleep” (Vellant publishing house, 2018), Matthew Walker calls insufficient sleep a ‘public health epidemic’.
The good news: Sleep can be recalibrated
“The brain and body are plastic and adaptable, which means that even after years of insufficient sleep, we can build habits that lead to better sleep. Matthew Walker and sleep research highlight some key points”says Nora Neghină. It also provides a summary of the research:
1. The brain can recalibrate
- The circadian rhythm (internal clock) can be gradually regulated by fixed bedtimes and wake-up times, exposure to natural light in the morning and avoidance of blue light in the evening.
- The body “learns” to recognize the signals of sleep and wakefulness, even if they have been ignored for years.
2. Routinestrong signal for melatonin and body preparation. Relaxation, breathing, reading or a warm bath help the brain understand that sleep is coming.
3. Stress reduction practices. Mindfulness techniques, breathing, journaling or CBT-I (specific therapeutic protocol for insomnia) can decrease cortisol and anxiety, promoting deep and restorative sleep.
4. We think in terms of “small wins” (gradual process): just as we cannot stockpile sleep, neither you have to “make up” years of sleeplessness in one night. Good habits build sustainably over the long term = even 30–40 extra minutes of regular sleep can transform energy, focus and emotional regulation.
Good habits start in childhood. The benefits of sleep in children
In addition to all the benefits that are also found in adults, in the case of children, sleep contributes to an essential aspect: this is how they grow up. Deep sleep stimulates the secretion of the hormone responsible for height growth.
Sleep requirements can vary from individual to individual, but on average, charts show that newborns sleep between 10.5 and 18 hours a day. From 3 months, the average drops to 14.5 hours. And young children need 12 to 14 hours of sleep in a 24-hour period.
Children between the ages of 5 and 10, on the other hand, need up to 12 hours of sleep. Then, until age 18, an average of nine hours of rest per night.
“Children who do not sleep enough are more irritable, more agitated and often cry from the afternoon until the evening. Schoolchildren who are chronically sleep-deprived will not be able to concentrate in class, which will have a negative effect on academic progress.”writes Dr. Pat Spungin in the book “Quiet Nights” (Curtea Veche publishing house, 2011).
Quiet, the right temperature, darkness (as darkness replaces light, the brain produces melatonin, a natural sleep-inducing hormone) and the absence of distractions are very important for little ones to sleep well.
What helps adults sleep better
In the case of adults, the rules from childhood are preserved. But new mentions also appear.
“For adults, the general recommendations would be: fixed bedtime and wake-up time, even on weekends; relaxation routine: (warm bath, reading, soothing music); no caffeine after 1pm and no alcohol in the evening; regular but not intense physical exercise before bed; environment conducive to sleep (dark, cool room, comfortable bed)“, says Nora Neghină.
It adds some special recommendations for women, especially those in menopause or transition:
“The temperature is important, but so are the sleeping clothes (many prefer silk, not as a fad but because of the cool feeling it gives to the skin); elimination of stimulants – caffeine, alcohol, heavy meals before bed and hot spices; relaxation and breathing exercises to reduce hot flashes and anxiety”.
In addition to the above, harmful to sleep are artificial light, stress and anxiety, but also an inadequate sleeping environment (including an uncomfortable bed can affect the way we sleep).
