If you sleep an extra hour a day, what changes will you see in a year?

With the fast-paced life, insomnia has become a common problem faced by many people. Long-term lack of adequate sleep will have a negative impact on our physical and mental health.

However, simple solutions may lie right in our beds. If you're sleep deprived on a daily basis, getting just one extra hour of sleep per day can lead to positive changes over the course of a year. Let's take a look at those changes.

01 Good sleep, good health

● Enhance immunity

Studies have shown that lack of sleep is associated with decreased immune function. In a review study published in Psychological Review, Besedovsky and Born (2012) pointed out that lack of sleep can lead to dysregulation of the immune system, reduce antibody production and immune cell activity, and thus increase the risk of infection. In addition, a study published in Sleep Medicine Reviews pointed out that lack of sleep is also associated with increased inflammatory response and accelerated disease development (Irwin et al., 2016).

● Weight control and metabolic regulation

Adequate sleep also plays an important role in weight management and metabolic regulation. Studies have shown that insufficient sleep can interfere with hormone secretion and appetite regulation, increasing the risk of consuming high-energy foods and obesity (Taheri et al., 2004). Getting an extra hour of sleep per day can help restore normal hormone balance and reduce cravings for high-sugar and high-fat foods, thereby helping with weight management and metabolic regulation.

● Improve cardiovascular health

Sleep is closely related to cardiovascular health. Studies have shown that insufficient sleep is associated with an increased risk of high blood pressure, heart disease, and stroke (Cappuccio et al., 2010). Getting an extra hour of sleep per day can help lower blood pressure, improve cardiovascular function, and reduce the risk of cardiovascular disease. A study published in Sleep Medicine Reviews found that increased sleep time was associated with a lower incidence of cardiovascular disease (Guo et al., 2013).

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02 Good sleep, good spirits

● Improve mental health

Numerous studies have shown that there is a close connection between sleep and mental health. Insomnia and poor sleep quality are associated with increased rates of anxiety, depression, and psychological stress. A study published in the journal Sleep pointed out that insufficient sleep can lead to an increase in negative emotions, and increasing sleep time every day can significantly improve emotional state (Kahn et al., 2013). In addition, another study published in the Journal of the American Medical Association found that sleeping an extra hour per night can reduce the incidence of anxiety and depression symptoms (Glozier et al., 2010).

● Improve cognitive function

Research shows that sleep is essential for cognitive function and brain function. Getting an extra hour of sleep a day can increase the brain's opportunity to consolidate memory and integrate learning. A study published in Sleep Medicine Reviews pointed out that sleep plays an important role in the consolidation of learning and memory (Diekelmann and Born, 2010). In addition, a study published in Nature Communications found that increasing sleep time can improve attention and working memory performance (Lo et al., 2014).

In addition, adequate sleep can improve work and study performance.

Sufficient sleep is essential for work and academic performance. Studies have shown that insufficient sleep can affect attention, reaction speed, and working memory (Pilcher and Walters, 1997). Sleeping an extra hour a day can improve alertness, concentration, and creativity, and enhance work and academic performance. A study published in the journal Sleep found that increased sleep time was associated with improved academic performance and increased work performance (Hafner et al., 2017).

By getting enough sleep every day, we can get many positive changes in a year. Sleep is an important process for our body and brain to recover and rebuild. Therefore, we should value sleep and provide ourselves with sufficient sleep time as much as possible.