5 health benefits of good quality sleep.

This year's World Sleep Day (2021) has the slogan "regular sleep, healthy life," which refers to the importance of maintaining quality sleep to prevent possible adverse effects on our mental and physical health.

For this reason, today, I want to present five health benefits of regular sleep.

> It maintains our immune system performing 100%.

When we sleep well, we allow our immune system to perform to the best of its abilities. Especially important now that we deal with the threat of COVID constantly. Scientific studies have found that when we do not sleep well enough, our immune system can lose its performance capacity by 50% and recovery times from any disease are prolonged [1].

> Improves physical performance.

Our physical performance improves when we get enough sleep. A study carried out with basketball players at Stanford University found that the performance and speed of the players improved significantly after a sleep extension program, where that player went from sleeping 6.5 to sleeping 8 hours per night [2].

> Avoid premature ageing.

Several studies have shown that little sleep accelerates our ageing. For example, one study found that men who sleep 4 to 5 hours a night have decreased testosterone levels, equivalent to men ten years older [3]. Additionally, Dr. Matt Walker indicates that the same can be observed in the reproductive system in women when they do not get enough sleep.

> Cleanses our brain.

The brain is the only organ in our body that cleans itself at night. Therefore, if we do not sleep, our brain can not clean itself. This is very scary since recent studies have shown that inadequate cleaning of the brain results in an accumulation of radicals present in people with Alzheimer's disease. Therefore, while we cannot be sure that good sleep prevents Alzheimer's, recent studies in neuroscience indicate that sleep is a protective factor against this disease [4].

> Protect our mental health.

When we sleep well and enough, we are less likely to develop depression and anxiety disorders [1]. Additionally, if we present any of these disorders in conjunction with sleep disorders, various studies have found when sleep disorders are treated, the symptoms of depression and anxiety decrease significantly and prevent future episodes [5].

There you have it: five benefits of the many that sleep brings us. I hope you found these facts as fascinating as I find them and that they inspire you to take care of your dream.

Sweet dreams!

Referencias.

[1] - Foster, R. (2013). Why do we sleep (video). Recuperado de https://www.ted.com/talks/russell_foster_why_do_we_sleep

[2] - Mah, C. D., Mah, K. E., Kezirian, E. J., & Dement, W. C. (2011). The effects of sleep extension on the athletic performance of collegiate basketball players. Sleep, 34(7), 943–950. https://doi.org/10.5665/SLEEP.1132

[3] - Walker, M. (2019). Sleep is your super power (video) Recuperado de: https://www.ted.com/talks/matt_walker_sleep_is_your_superpower

[4]- Illiff, J. (2014). One more reason to get a good night's sleep (video). https://www.ted.com/talks/jeff_iliff_one_more_reason_to_get_a_good_night_s_sleep

[5] - Carney, C. E., Edinger, J. D., Kuchibhatla, M., Lachowski, A. M., Bogouslavsky, O., Krystal, A. D., & Shapiro, C. M. (2017). Cognitive Behavioral Insomnia Therapy for Those With Insomnia and Depression: A Randomized Controlled Clinical Trial. Sleep, 40(4), zsx019. https://doi.org/10.1093/sleep/zsx019