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Learn the benefits of sleep for the body

All people need sleep to maintain health and activity, and sleep is one of the blessings that God has bestowed upon man, so what are the recommended hours of sleep, what are its benefits to the body, and how can we improve its quality? This is what we'll learn about in this article.

Benefits of sleep for the human body:
Where sleep has many benefits for the human body and health, including:
Maintaining weight:
It is felt that sleep helps regulate appetite, and reduces food consumption, so the bodies of people with a sleep disorder tend to gain weight. Because the deprivation of good sleep stimulates the secretion of the hormone ghrelin, which increases the appetite, and reduces the secretion of the hormone leptin, which dampens the appetite, and the results of a large-scale study indicate that sleeping for short periods increases the chances of obesity by 89% in children and 55% in adults.
Prevention of depression:
It is estimated that 90% of people with depression were complaining of sleep disorders, such as, insomnia, or obstructive sleep apnea, in addition to the presence of cases of suicide related to sleep disorders.

 Improve the body's immune system:
 Sleeping at least 8 hours improves the functioning of the immune system, reduces the chances of catching colds; Whereas, someone who sleeps less than seven hours is three times more likely to catch colds than who sleep at least eight hours.

In addition, it helps enhance brain function:
Where good sleep improves the performance of the brain, increases the ability to concentrate, in addition to it enhances memory, and improves the skill of solving problems, and a study conducted on trained doctors indicates that doctors who worked more than 24 continuous hours made 36% more medical errors than the trainees who were allowed By sleeping.

 Sports performance boost:
Whereas, good sleep strengthens the performance of the athletes; Where a study conducted on basketball players indicates that sleeping for sufficient periods improves both the speed and accuracy of the players' aiming, and improves their reactions. On the other hand, a study conducted on 2800 women showed that lack of sleep leads to greater difficulty in performing independent activities, and a decrease in walking speed, It reduces grip strength.

Disease prevention:
A review of fifteen studies proved that sleeping between 7-8 hours a day reduces the chances of developing chronic diseases, including: heart disease and stroke, affects the level of sugar in the blood, prevents type 2 diabetes, reduces insulin sensitivity, Lack of sleep also increases the chance of developing inflammatory bowel disease and Crown disease.

Tips to improve sleep:
As our quality of life depends greatly on the quality of our sleep at night, therefore, care must be taken to take an ample amount of comfortable sleep at night, and the quality of sleep can be improved by following the following tips:
  •  Turn off electronic devices an hour before bedtime. Especially those that give a blue flash, such as: mobile phone, computer, and television.
  •  Avoid sleeping during the day, and when you want to take a nap, it is preferable to take a nap in the afternoon, and not to exceed twenty minutes.
  •  Avoid watching your alarm clock while trying to fall asleep; Because this may stimulate the brain to think about the tasks of the next day, delay the absorption of sleep, and it is preferable to place the watch in a wardrobe, or under the bed, or at least place it in the opposite direction to the side of the bed.
  •  Place a pillow between the legs while sleeping; To relieve lower back pain, which helps in deep sleep.
  •  Choose a suitable pillow that is neither too swollen nor too flat. To support the natural curve of the neck when sleeping.
  •  Choose airtight bed linen and pillows, or anti-dust covers, to prevent the growth of dust mites and other allergens that may disturb the sleeper.
  • Using the bedroom only to sleep, and not working in it, or watching TV, or surfing the Internet, and thus the sleeping room in the mind is associated with relaxation and rapid falling asleep. Maintaining the bedroom temperature is moderate and suitable for sleeping, and it is preferable to be between approximately 20-22 degrees Celsius.
  •  Sticking to specific bedtime and waking up even during the weekend; To control the biological clock of the body, and the sleep cycle.
  •  Avoid eating foods and drinks that contain caffeine late in the evening, such as: coffee or chocolate; Because it delays sleep.
  • Doing exercise during the day in moderation, and stopping at least three hours before bedtime. To give the body a chance to relax.