Sleep is one of the key factors determining quality of life, work productivity, and overall health, explains Dr. Nguyen Thi Thao, a nutritionist at Bach Mai Hospital's Clinical Nutrition Center. According to the World Health Organization (WHO), over 100 million people living in the Western Pacific region (including many Asian countries, among them Vietnam) experience mental health issues, with poor sleep quality being a significant contributing factor.
Poor sleep quality, insomnia, and sleep disorders are increasingly prevalent, becoming a serious global concern with diverse and complex causes. Pressures from work, studies, finances, and social life keep the body in a constant state of stress.
Furthermore, the habit of using electronic devices like phones and tablets right before bed exposes us to blue light, which inhibits the release of the sleep hormone melatonin, making it harder to fall asleep. A poor diet lacking essential nutrients, often overlooked, also contributes to declining sleep quality.
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Sleep impacts the cardiovascular system, metabolism, and brain. Photo: iStock |
Sleep impacts the cardiovascular system, metabolism, and brain. Photo: iStock
Impacts on health
Cardiovascular health: During sleep, the body has a chance to regulate and reduce the load on the heart, evident in the natural decrease in blood pressure and heart rate. This rest and recovery period is vital for the cardiovascular system. Disrupted or insufficient sleep negates these benefits, increasing the risk of cardiovascular diseases like hypertension, atherosclerosis, heart failure, and stroke.
Metabolism and weight: Sleep plays a central role in regulating metabolism and maintaining a healthy weight. Sleep deprivation is a factor that increases the risk of being overweight and obese.
Disruption of hunger-regulating hormones: Lack of sleep disrupts the balance of two key hormones: increasing ghrelin (which stimulates appetite) and decreasing leptin (which promotes satiety). This imbalance leads to increased cravings, especially for high-energy, sugary, and fatty foods.
Increased risk of diabetes: Poor sleep quality can increase insulin resistance, hindering the body's ability to use glucose effectively. Over time, this significantly raises the risk of developing type 2 diabetes.
Weight gain: Due to the combined effects of increased appetite, poor food choices, and reduced motivation for exercise due to fatigue, sleep-deprived individuals tend to gain weight and have a considerably higher risk of obesity.
Brain function and cognition: Sleep is a critical period for the brain to process information and consolidate memories, significantly impacting memory, learning ability, and work productivity.
Memory consolidation and learning: During sleep, particularly in deep sleep, the brain organizes, categorizes, and consolidates information learned during the day, transferring it from short-term to long-term memory. Sleep deprivation impairs this process, leading to forgetfulness and difficulty absorbing new information.
Cognitive function: Sleep deprivation directly affects concentration, creative thinking, problem-solving skills, and sound decision-making. The level of impairment can be comparable to the effects of alcohol consumption. Some studies have even shown a link between poor sleep quality and the shrinkage of certain brain regions over time.
Quality sleep is the foundation of physical and mental health. In today's world, with increasing work pressures and unhealthy lifestyle habits, insomnia has become a frequent and complex issue. Try gradually changing your daily eating habits by increasing beneficial foods and reducing alcohol and caffeine intake. Don't forget to combine this with a healthy lifestyle, regular exercise, maintaining a relaxed mindset, and adhering to a consistent sleep schedule.
Le Nga
