1. Brain Function & Mental Health
Cognitive performance: Sleep supports memory, learning, problem-solving, and decision-making.
Mood regulation: Poor sleep increases the risk of anxiety, depression, and irritability.
Mental clarity: Sleep clears out brain waste (like beta-amyloid) that may contribute to Alzheimer’s.
2. Physical Health
Immune system: While you sleep, your body produces infection-fighting cells and proteins.
Heart health: Chronic sleep deprivation raises the risk of high blood pressure, heart attack, and stroke.
Hormone regulation: It impacts hormones that regulate hunger (ghrelin/leptin), stress (cortisol), and growth.
3. Metabolism & Weight
Lack of sleep:
Increases appetite and cravings (especially for high-calorie foods).
Lowers insulin sensitivity, raising the risk for type 2 diabetes.
Slows metabolism and reduces energy levels, making exercise less effective.
4. Repair & Recovery
During deep sleep, your body:
Rebuilds muscles
Repairs tissues and cells
Strengthens the immune system
Recommended Sleep (per night):
Adults: 7–9 hours
Teens: 8–10 hours
Children: 9–12+ hours depending on age