Getting a good night’s sleep is essential for overall health. You can immediately feel the effects when you don’t sleep well—your body doesn’t function at its best. But what exactly does sleep do for us?

Why Is Sleep So Important?
Despite being a daily activity, sleep is often called the “best medicine” by many experts—and for good reason. Sleep affects many of the body’s vital functions, including physical recovery, energy conservation, hormone secretion, and memory consolidation. When we don’t get enough quality sleep, these functions can become impaired.

Sleep progresses through five distinct stages: light sleep, deeper sleep, deep sleep, slow-wave sleep, and REM (rapid eye movement) sleep. These stages cycle about 3 to 4 times throughout the night. Deep sleep is especially important because it allows the brain and the body to rest, recover from fatigue, and eliminate harmful substances or damaged cells.

Hormones released during sleep also play key roles. Melatonin, the hormone that regulates sleep, helps neutralize free radicals, detoxify the body, and even fight cancer cells. Melatonin production peaks between 11 p.m. and 3 a.m. Meanwhile, growth hormone—released primarily during the REM stage—supports development in children and teenagers, and aids metabolism and recovery in adults. This hormone is most actively secreted between 10 p.m. and 2 a.m.

Sleep is also closely linked to memory. During REM sleep, the brain organizes and stores newly acquired information into long-term memory. It also builds connections between stored memories. This process is essential for retaining important information over time. In fact, recent studies show that chronic sleep deprivation can lead to an increase in dementia-related substances in the brain, potentially damaging nearby neurons and neural circuits. Lack of sleep is also associated with weight gain and other health risks, further highlighting its deep connection to our well-being.

To Improve Sleep Quality, Stick to the Basics
Sleeping longer doesn’t always mean better health. Just as sleep deprivation is harmful, excessive sleep can also have negative effects. Studies have linked oversleeping to a higher risk of conditions like dementia, heart disease, and depression. For adults, the recommended amount of sleep is about 7 to 8 hours per night.

More important than the amount of sleep is the quality of that sleep. Good sleep hygiene is essential to reap the full benefits of sleep. The first step is to develop consistent sleep habits. If you feel tired during the day, a short nap can help—but keep it to 10–15 minutes. Avoid caffeine, heavy meals, and smoking at least three hours before bedtime.

Your sleep environment also matters. Make sure your bedroom is dark and free from artificial light. Wake-up time is just as important—try to get up at the same time every day, even on weekends and holidays. Even if you sleep late occasionally, maintaining a consistent wake-up time helps stabilize your body’s internal clock.

Source: 헬스조선(https://m.health.chosun.com/)

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