2025.04.04

Sleep deprivation and health risks ~ How to maintain harmony between mind and body

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Sleep is an essential physiological phenomenon in maintaining our vital activities, and like diet and exercise, it is an important part of supporting the health of our brain and body.

Article Contents

Sleep is the supreme nourishment for the brain and body

Sleep is the supreme nourishment for the brain and body

It's easy to think of it as just resting time, but during sleep, a wide variety of activities unfold in the brain and body, and the process is truly "nourishing." In this article, we will delve deeper into the specific effects of sleep on the brain and body, and explain the importance of sleep from multiple perspectives.

1. Sleep, Brain, Organizing Information, and Optimizing Brain Function

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Sleep is more than just a rest time for your brain. Rather, it is the time when important processes take place to organize the information accumulated during the day and optimize brain function.

1.1. Memory Consolidation and Improvement of Learning Effectiveness

During the day, we are exposed to a variety of information and acquire new knowledge and experience. However, this information is only stored in the brain as a temporary memory. During sleep, especially deep sleep (non-REM sleep), an area of the brain called the hippocampus is activated, and temporary memories are transferred and consolidated in the cerebral cortex as long-term memories. This ensures that what you learn is well remembered and can be used later.
REM sleep (sleep with rapid eye movements) plays an important role in organizing emotional memories and solving tasks that require creativity. Dreaming is also during REM sleep, and it has been pointed out that the content of the dream may be related to the organization of memories and the processing of emotions.
Sleep deprivation can inhibit these memory consolidation processes, reducing your ability to learn or even deteriorating your memory itself. For students and working adults who need to learn new skills, ensuring a good night's sleep is critical to maximizing learning outcomes.

1.2. Elimination of waste products in the brain and repair of nerve cells

The brain produces waste products during activity. However, since the brain does not have a direct system for excreting waste products like lymphatic vessels, a special mechanism works in which cerebrospinal fluid circulates in the brain during sleep and washes away waste products.
During deep sleep (non-REM sleep), the gap between brain cells widens and the flow of cerebrospinal fluid becomes active, which is thought to promote the removal of waste products such as amyloid β and tau protein, which are involved in neurodegenerative diseases such as Alzheimer's disease. A good night's sleep is essential for maintaining brain health, as sleep deprivation can cause these waste products to build up in the brain, increasing the risk of cognitive decline and neurological disorders.
Sleep also plays an important role in repairing brain cells. Nerve cells damaged during daytime activities are repaired during sleep and regain normal function.

1.3. Neurotransmitter Regulation and Mental Stability

During sleep, the balance of neurotransmitters in the brain is regulated. Maintaining an adequate level of neurotransmitters related to mood, emotion, and motivation, such as serotonin, dopamine, and noradrenaline, can help maintain mental stability.
Sleep deprivation can disrupt the balance of these neurotransmitters, leading to mental health problems such as anxiety, irritability, and low mood. It also reduces your ability to cope with stress, making you more susceptible to stress. A good night's sleep is an important nutrient for maintaining mental health and mental stability.

1.4. Brain fatigue recovery and performance improvement

Sleep is an important time for the brain to recover from fatigue. Brain cells that have been overworked during daytime activities get rest and repair during sleep, and the brain functions are restored.
Sleep deprivation leads to a build-up of brain fatigue, which leads to poor concentration and attention, as well as poor judgment. As a result, you may experience poor work and academic performance, as well as more mistakes. Adequate sleep is essential for your brain's performance at its best and for your daytime activities to run smoothly.

2. Sleep, body and tissue repair, and immunity strengthening

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Sleep plays an important role not only in the brain, but also in maintaining the health of the body. During sleep, various repair and regeneration processes take place in the body, and immunity is also strengthened.

2.1. Cell and tissue repair and regeneration

During sleep, the body's cells and tissues are actively repaired and regenerated. Cells damaged by daytime activity are repaired and new cells are generated. In particular, the repair and growth of muscle tissue is most active during sleep.
For those who exercise, adequate sleep is essential for muscle development and improved performance. Sleep deprivation can interfere with muscle repair and increase the risk of fatigue build-up and injury.

2.2. Strengthening Immunity

Sleep is essential for the normal functioning of the immune system. During sleep, immune cells are activated and circulate throughout the body, strengthening their ability to eliminate pathogens and abnormal cells.
Sleep deprivation can reduce the work of immune cells, making them more susceptible to infections and delaying the healing of diseases. Especially during periods of epidemic infections such as colds and flu, it is important to get enough sleep and boost your immunity.

2.3. Regulation of hormone balance

Sleep plays an important role in regulating the secretion of various hormones. The secretion of many hormones, such as growth hormone, cortisol (stress hormone), ghrelin (appetite suppression hormone), and leptin (appetite suppression hormone), is closely related to sleep.
For example, growth hormone is mainly secreted during deep sleep to promote muscle growth and cell repair. Cortisol peaks in the morning and promotes alertness, but sleep deprivation can disrupt the secretion rhythm of cortisol and reduce resistance to stress. Ghrelin and leptin are hormones that control appetite, and lack of sleep can upset the balance of these hormones, increasing the risk of overeating and obesity.

2.4. Maintaining Cardiovascular Health

Sleep is also important for maintaining the health of the cardiovascular system. During sleep, blood pressure and heart rate stabilize, and blood vessel tone is also relieved.
Sleep deprivation can activate the sympathetic nervous system and increase the risk of high blood pressure and arteriosclerosis. In addition, diseases such as sleep apnea, in which the quality of sleep is severely impaired, are known to further increase the risk of heart disease.

3. Specific ways to ensure a good night's sleep

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Now that you understand that sleep is a very important source of nutrition for the brain and body, the reality is that it is becoming difficult to secure enough sleep in modern society. Here are some specific ways you can ensure a good night's sleep:

3.1. Regular Sleep Schedule

Try to go to bed at the same time and wake up at the same time every day. The habit of sleeping on the weekends can disrupt your sleep rhythm and reduce the quality of your sleep. In order to regulate your biological clock, it is important to maintain a regular sleep schedule every day.

3.2. Maintenance of the bedroom environment

Try to keep your bedroom as dark, quiet, and comfortable as possible. Too bright light or noise can disrupt your sleep. Also, make sure to choose the right bedding for you to support a good night's sleep.

3.3. Relaxing habits before bedtime

Before going to bed, try to incorporate a relaxing routine. Whether it's taking a lukewarm bath, reading, meditating, or doing some light stretching, find a way to relax that works for you.

3.4. Limit caffeine and alcohol consumption

Caffeine and alcohol can interfere with sleep. Before going to bed, avoid consuming caffeinated coffee, green tea, and alcoholic beverages.

3.5. Keep naps short

A nap can help eliminate afternoon sleepiness, but sleeping for too long can interfere with your night's sleep. If you take a nap, try to limit it to about 20~30 minutes.

3.6. Moderate Exercise

Moderate exercise can help improve sleep quality. However, avoid strenuous exercise before bedtime and try to do it during the day.

3.7. Consult a sleep expert

If you have serious sleep problems, consider talking to a sleep specialist. Sleep disorders, such as sleep apnea, may require specialized treatment.

Summary

Sleep is essential nutrition for the brain and body, and it plays an important role in maintaining our health. Sleep deprivation can lead to a variety of health problems, including poor brain function, weakened immunity, hormonal imbalances, and an increased risk of heart disease.

Start with what you can do to ensure a good night's sleep, such as a regular sleep schedule, a comfortable bedroom environment, a relaxing routine before bed, and cutting back on caffeine and alcohol. Deepening your knowledge of sleep and taking care of your own sleep is the first step to living a healthy life.

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