10.01.2023 312


Healthy and good quality sleep is among the most important factors that ensure physical and mental vigor. Situations such as less sleeping, sleeping too much, waking up frequently, and not being able to get up fresh can be caused by simple reasons that can resolve on their own, or they can also be the signal of a psychiatric or other medical problem.

The benefits of a good night's sleep are innumerable. Hundreds of studies have proven that people who don't get quality sleep are prone to many diseases like heart attack, rhythm disorders, high blood pressure, depression and gaining unhealthy weight.

If you couldn't get a good night's sleep, you will become tired, exhausted, sluggish, irritable, nervous, and have difficulty concentrating on your work. The psychology of someone who does not sleep well is affected, and their job success and quality of life are seriously reduced.

Quality night sleep is very important in order to spend the day more productive and to protect physical and mental health. The positive effects of good sleep are felt in a short time. In this article, we will talk about the benefits of quality sleep on the person.

  1. Why Should We Sleep Regularly And With Good Quality?

The importance of getting enough sleep should never be underestimated. Quality night sleep is essential for a healthy life. Sleep has incredible benefits for human health. A person is not unconscious while sleeping. On the contrary, all functions of the brain and body are clear. But for a short time, the brain rests. The body regenerates during this time. 

Additionally, sleep supports the brain in processing the information it receives the previous day.

Other benefits of quality sleep can be listed as follows:

  • By strengthening the immune system, it decreases the rate of catching diseases.
  • During sleep, body cells are renewed and damaged cells are repaired.
  • It has positive effects on learning by increasing focus.
  • The digestive system is relaxed and regulated.
  • The body synthesizes protein.
  • It has positive effects on heart health.
  • Cell division takes place.
  • Thanks to regular sleep, growth hormone is secreted healthily.
  • Regular sleep has positive effects on sexual life.
  • It nourishes brain functions.
  • Regular sleep is very important for weight control. Irregular and unhealthy sleep patterns cause weight gain.
  • Stress is regulated by regular sleep. Thanks to regular sleep, the stress situation is low.
  • Regular sleep has positive effects on memory strengthening.
  • It has positive effects on the respiratory system, circulatory system, and musculoskeletal system.
  1. What You Can Do For Good Quality Sleep

Here are some things you can do to wake up to vigorous and energetic mornings with quality sleep:

  • Just before going to sleep, instead of consuming caffeinated beverages such as tea, coffee and cola, milk or herbal tea can be consumed.
  • Before going to sleep, you can take a warm shower or read a book.
  • Having the bedroom very dark helps to sleep more efficiently.
  • When you go to bed to sleep, electronic devices such as phones and laptops should be left.
  • Every day trying to get bedtime 15-20 minutes before the previous day is a good method to get to bed earlier.
  • Before going to sleep, simple exercise movements can be done to relax the person.
  • An hour of walking or cycling after dinner will help you sleep more comfortably.
  • Take care not to be too hungry or too full before going to bed.
  1. What Hours Should You Sleep For Quality And Healthy Sleep?

The amount of sleep a person needs to have a healthy sleep process differs from person to person. The point that should be considered is the quality of sleep, rather than the number of hours of sleep.

Sleeping at the same time every night signals your body that it's time to sleep. Waking up at the same time every day also helps you wake up comfortably in the morning.

However, we can say that the most productive hours of night sleep are between 23.00 and 03.00. The hormone melatonin, which is important for quality sleep, begins to be secreted in the evening hours and continues to be secreted increasingly until between 02.00 and 03.00 at night.

Melatonin is a type of hormone that facilitates the transition to sleep and has a role in the healthy progression of the cycle between sleep and wakefulness.