Waking up after a whole night’s sleep may feel magical. You can clearly think, are full of energy, and are ready to take on the day. However, a night of minimal or no sleep may produce the opposite effect. You may feel dizzy, exhausted, and not at all like yourself. 

Adults must get 7-9 hours of shut-eye each night; many don’t. As a result, sleep deprivation (when you don’t get enough sleep) and sleep deficiency (when you don’t sleep well) are more common than you realise. However, sleep requirements vary from person to person. Unfortunately, up to 35% of adults in the UK don’t get enough sleep. If you have sleep issues, you may check buydiazepamuk for a suitable treatment from a range of available medications.

Sleep deprivation puts your health and safety at risk, so you must prioritise and protect your sleep daily. Adequate sleep helps with hormonal balance. It keeps your heart healthy, reduces stress, and helps to keep blood sugar consistent. Sleep also reduces stress, prevents inflammation, and helps control weight. 

While you sleep, the body is hard at work. Your body restores hormonal balance, repairs itself, and helps keep the circulatory and immune systems functioning properly. Quality sleep enables you to be energetic and alert. It will allow you to lose weight, exercise, work, learn, socialise, and do everything you enjoy. Getting enough sleep is crucial for your physical, mental and emotional health. 

Make Sure You Get Enough ZZZs Each Night

If you’re regularly getting less than the recommended sleep, it’s time to figure out why. Start with making room for enough sleep. Sleep is often the first thing to do in a busy schedule, but it’s important to prioritise sleep and your well-being. 

Then, take steps to improve your quality of sleep by: 

  • Going to bed and waking up each day at the same time, even on weekends, if possible.
  • Avoid exercise and bright, artificial light an hour before bed.
  • Avoid large meals and alcoholic drinks a few hours before bed. 
  • Avoid nicotine entirely. 
  • Limit caffeine to the morning hours.
  • Exercise every day. 
  • Make sure your room is dark, quiet, and calm. 

Talk to your healthcare provider if you still struggle to get quality sleep. They will help you identify the cause of your sleeping trouble and provide suggestions. They can also test you for any sleep issues, like restless leg syndrome or sleep apnea, which is treatable. 

Benefits of Good Sleep

Here are 5 benefits of sleep on your health — and how to get enough if you’re not already.

  1. Sleep and repairs

While you sleep, the body works hard to repair the damage. The damage may be from stress, ultraviolet rays, and other harmful things you’re exposed to. Your cells produce specific proteins while you sleep. They form the building blocks of cells. That lets cells repair the day’s damage and keep you healthy.

When you sleep, the body gets to work on healing. As you slumber peacefully, the body heals your heart and blood vessels. But when you don’t sleep well, the opposite happens.  As a result, prolonged sleep deficiency is linked with a higher risk of: 

  • Heart disease
  • Kidney disease
  • High blood pressure
  • Stroke
  • Mental Health Diseases

How much sleep you get also impacts your body’s reaction to insulin, the hormone controlling blood glucose (sugar) levels. Not getting sufficient sleep may lead to a higher blood sugar level and put you at a greater risk of developing diabetes.  

  1. Sleep improves your mood

You probably know the feeling of being cranky after not getting enough sleep, and there’s a biological reason for that.  Sleep helps your brain work properly and get ready for the next day. Without adequate sleep, you may experience the following: 

  • Trouble controlling your emotions
  • Difficulty coping with change
  • Mood swings
  • Anger 
  • Sadness or depression
  • Anxiety 
  • Impulsiveness or risk-taking behaviour
  1. Sleep strengthens the heart

Poor sleep quality and short duration may increase your risk of developing heart disease. For example, research suggests that sleeping fewer than 7 hours each night results in a 13% increased risk of death from heart disease. Another study shows a comparative analysis of sleep. With 7 hours of sleep, each hour decrease is linked with a 6% heightened risk of all-cause mortality and heart disease. 

In addition, consistent short sleep pattern appears to increase the risk of high blood pressure, particularly in those with obstructive sleep apnea, a condition with interrupted breathing during sleep. For example, experts believe that people who sleep fewer than 5 hours per night have a 61% higher risk of high blood pressure than those who sleep 7 hours. Interestingly, excessive sleep in adults, more than 9 hours, also increases the risk of high blood pressure and heart diseases. 

  1. Sleep affects sugar metabolism and Type-2 diabetes risk

Short sleep is linked with a heightened risk of developing type-2 diabetes and insulin resistance when your body cannot properly use the hormone insulin. In fact, an analysis of 36 studies with over 1 million participants shows that short sleep of fewer than 5 hours and 6 hours increases the risk of developing type-2 diabetes by 48% and 18%, respectively. 

Doctors believe sleep deprivation may cause physiological changes in your body, like increased inflammation, decreased insulin sensitivity, and hunger hormone changes. It also affects behavioural changes like poor decision-making and healthy food intake, which increase diabetes risk. 

Also, sleep deprivation is linked with a greater risk of developing heart disease, obesity, and metabolic syndrome. These factors also increase the risk of diabetes. 

  1. Sleep lowers weight gain risk

The link between weight gain, obesity, and short sleep patterns is unclear. However, there have been several studies throughout the years that linked obesity and poor sleep patterns. Research suggests that people who consistently sleep less than 7 hours a night are more prone to high BMI or body mass index. In addition, they are more likely to develop obesity than people who sleep more. 

Sleep deprivation is linked with higher levels of ghrelin (the hunger hormone), salt retention and inflammatory markers. Too little sleep ultimately results in increased fatigue, likely affecting your desire or ability to exercise and maintain a healthy lifestyle. 


Sleep is an essential part of life. By getting enough sleep, you can ensure your body and mind are ready to take on the day well-rested and alert. Getting a good night’s sleep is incredibly essential for your health. In fact, it’s just as vital as eating a balanced, nutritious diet and exercising.