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Getting a good night’s sleep is crucial for your health. If you don’t sleep well, you can feel the effects in your body immediately the next day. But what exactly does sleep do for our bodies?

Why Is Daily Sleep So Important?

Many experts call sleep the “best medicine,” and there’s good reason for it. Sleep affects a wide range of bodily functions, including physical recovery, energy conservation, hormone secretion, and memory consolidation. Without proper sleep, many of these functions can be disrupted.

Sleep occurs in five stages, starting from light sleep and progressing through deeper stages, slow-wave sleep, and finally REM (rapid eye movement) sleep. Throughout the night, these stages repeat about three to four times. Deep sleep allows the brain and all other organs to recover from fatigue, eliminate harmful substances, and repair damaged cells. Without sufficient sleep, the body doesn’t have the time it needs to recover.

Hormones secreted during sleep are also vital. Melatonin, the sleep-regulating hormone, plays roles in neutralizing free radicals, detoxification, and even fighting cancer cells. Melatonin levels are highest between 11 p.m. and 3 a.m. Growth hormone, which is released mainly during REM sleep, supports growth in children and adolescents, while in adults it helps restore metabolism and relieve fatigue. Growth hormone is typically secreted between 10 p.m. and 2 a.m.

Sleep also has a major impact on memory. During REM sleep, the brain organizes newly acquired information and transfers it into long-term memory, creating connections between memories. This is why sleep is essential for retaining important information over time. Recent studies also suggest that lack of sleep may increase substances in the brain linked to dementia, potentially damaging nearby neurons and neural circuits. Sleep deprivation is also associated with obesity and other health risks, underscoring the close connection between sleep and overall health.

To Improve Sleep Quality, Focus on the Basics

Sleeping longer does not necessarily mean better health. Both insufficient and excessive sleep can be harmful. Studies have shown that oversleeping may increase the risk of dementia, heart disease, and depression. For adults, the recommended amount of sleep is 7–8 hours per night.

More important than the quantity of sleep is its quality. To truly benefit from sleep, you need to get restorative, high-quality sleep. Improving your sleep habits is key. Maintaining a regular daily routine helps, and short naps of 10–15 minutes can be beneficial if you’re very tired during the day—but avoid long naps. Limit caffeine intake and avoid eating or smoking at least three hours before bedtime.

Your sleep environment also matters. A dark room with minimal artificial light is ideal. Consistency in wake-up time is crucial too; try to maintain a regular schedule even on weekends or holidays. Even if you go to bed late occasionally, keeping your wake-up time consistent can help maintain healthy sleep patterns.

Source: 헬스조선 (health.chosun.com)