Ideal sleep for good health

Some people may not be keen on getting enough sleep every day. Either as a result of health problems, or as a result of life stress, or perhaps as a result of changes in the routine, regardless of the importance of ideal sleep for good health.

So if you do not actually realize the importance of sleep for your general health and physical fitness, follow along with us in this article. We will work to highlight the importance of sleep, whether for athletes or non-athletes, mentioning the ideal duration of sleep and the best times to get the ideal amount of sleep.

The importance of sleep

Sleep plays a vital role in general human health, especially for athletic people. Sleep replenishes energy, recovers from physical stress, and improves physical and mental performance.

In this paragraph, we will explain the importance of sleep for athletes, its role in mental recovery, and the role of deep sleep in these matters.

The importance of sleep for athletes

Raising the level of physical performance

Sleep clearly increases the body’s strength, its ability to withstand strenuous exercise, and increases the duration of exercise.

Improve mental health and nervous system health

Sleep contributes to raising the level of concentration and attention, thus increasing your performance during exercise.

Hormonal balance of the body

One of the most important benefits of sleep is regulating hormone levels in the human body. Ideal sleep helps regulate the levels of both growth hormone and testosterone, which play a major role in the process of muscle building and improving physical fitness.

Cell regeneration

Tissue regeneration occurs during sleep hours, so sleep is extremely important for the recovery process from exercise-induced catabolism.

Improve mood

Sleep contributes greatly to reducing stress and improving mood. Sleep reduces and regulates the level of cortisol, which causes anxiety and stress.

Strengthening the immune system

Sleep strengthens the body’s immunity, which reduces the chances of contracting diseases that may prevent an athlete from regular exercise.

These were some of the benefits of sleep for athletes. What about its effect on the muscle recovery process specifically?

The importance of sleep for muscle recovery

Ideal sleep plays an important role in the muscle recovery process, relieving tension in the muscles after exercise and high physical activity. Because of its role in:

Renewing and building muscle tissue

Exercise leads to the destruction and damage of muscle tissue, and the damaged tissue is repaired and stronger tissue is built through adequate sleep and proper nutrition.

Relieve muscle tension

Getting enough sleep relieves muscle tension and reduces pain resulting from exercise.

Regulating body hormones

As we mentioned previously, ideal sleep regulates the rate of growth hormone, which is the hormone that plays the primary role in the process of muscle building and recovery from exercise.

The importance of deep sleep

Among the stages of sleep, we include the deep sleep stage as an important stage for athletes, and the importance of this stage is represented in several processes that take place during it, the most important of which are:

Muscle recovery, repair and building of muscle tissue.
Regain energy and activity.
Hormonal control:

The deep sleep stage releases hormones, including growth hormone and testosterone, which promote muscle growth and increase physical performance.

Harmful effects of lack of sleep

Not getting enough sleep daily has a significant negative impact on general health, the process of mental development and improving fitness. The most important of these damages are:

overweight

Lack of sleep may lead to increased hunger and food intake in the individual, in addition to raising the level of the hormone cortisol, which prevents fat loss, which has a negative impact on physical fitness.

Negative impact on athletic performance

The level of performance during exercises decreases significantly when adequate rest periods are not taken. By reducing attentional focus, while reducing the rate of muscle recovery and muscle recovery from stress.

Poor mental performance and nervous system

Lack of sleep negatively affects concentration, attention, and memory, which may lead to inefficiency in performing daily tasks and exercise.

Deterioration of general body health

Not getting enough sleep reduces the body’s immunity, and this increases the chances of contracting infectious diseases.

Constant exhaustion and laziness.

After knowing the importance of ideal sleep, and the harmful effects of lack of sleep on human health, of course you are wondering about the ideal sleep duration. Follow with us to learn about this duration and the best times for ideal sleep.

Ideal sleep duration

Its duration is determined based on several factors, including age, health condition, and the amount of physical and mental activity expended during the day. The ideal duration of sleep gradually decreases with increasing age of the individual as follows:

Children (under 12 years): 8-12 hours.
Teenagers (13-18 years old): 8-10 hours a day.
Adults (18-60 years): 7-9 hours.
Over 60 years: 6-8 hours.

The duration also varies depending on the factors mentioned above.

The best times for perfect sleep

After mentioning the ideal duration of sleep, we must note the best times for ideal sleep, including the following:

Maintain a daily routine

Maintaining a sleep-wake schedule is important in regulating the biological clock and helping the body rejuvenate.

Sleeping in the early hours of the night

It is preferable to sleep in the period ranging from 10 at night to 6 in the morning, to help the body synchronize with the natural lifestyle of light and darkness. To regulate the biological clock.

Not sleeping during the day

Sleeping during the afternoon or afternoon can cause you problems when sleeping at night, such as insomnia.

Avoid drinking stimulants before bed

You should leave a period of time ranging between 5-6 hours between the last cup of coffee and your bedtime. To avoid insomnia and sleep problems.

Avoid eating heavy food before bed

If you want to reach the deep stages, do not eat heavy foods at least 3 hours before sleep.

This was an overview of the best times to sleep and the ideal duration of sleep.

at the end

After knowing the importance of sleep for the body and health, you must make sure to get enough sleep, which is approximately 8 hours a day during the early night hours, if you are aiming for fitness and good health.

common questions

What benefits do people gain from sleep?

Raising the level of physical performance
Improve mental health
Hormonal balance of the body
Cell regeneration
Improve mood
Strengthening the immune system

What are the benefits of sleep for the brain?

Improve mental health

Ideal sleep contributes to raising the level of concentration and attention, thus increasing your performance during exercise.

What are the effects of lack of sleep on the body?

overweight
Negative impact on athletic performance
Poor mental performance and mental abilities
Deterioration of general body health
Constant exhaustion and laziness.

How many hours of sleep are enough?

Children (under 12 years): 8-12 hours.
Teenagers (13-18 years old): 8-10 hours a day.
Adults (18-60 years): 7-9 hours.
Over 60 years: 6-8 hours.

The duration also varies depending on the factors mentioned above.

Is sleep good for nerves?

Yes, of course, sleep improves mental health and nervous system health:

Ideal sleep contributes to raising the level of concentration and attention, thus increasing your performance during exercise.

What is the appropriate time to sleep and wake up?

Sleeping in the early hours of the night

It is preferable to sleep in the period ranging from 10 at night to 6 in the morning, to help the body synchronize with the natural lifestyle of light and darkness. To regulate the biological clock.

Does lack of sleep affect the nervous system?

Yes, of course; It leads to poor mental performance and the nervous system:

Lack of sleep negatively affects concentration, attention, and memory, which may lead to inefficiency in performing daily tasks and exercise.

Does lack of sleep cause weight gain?

Yes, of course, weight gain leads to: