{"id":35602,"date":"2025-07-30T10:24:54","date_gmt":"2025-07-30T08:24:54","guid":{"rendered":"https:\/\/www.galex.si\/the-importance-of-quality-sleep-for-body-and-mind\/"},"modified":"2025-08-07T11:29:24","modified_gmt":"2025-08-07T09:29:24","slug":"the-importance-of-quality-sleep-for-body-and-mind","status":"publish","type":"post","link":"https:\/\/www.galex.si\/en\/the-importance-of-quality-sleep-for-body-and-mind\/","title":{"rendered":"The importance of quality sleep for body and mind"},"content":{"rendered":"\n<p>In the fast pace of modern life, we often underestimate sleep \u2013 we shorten it due to obligations, sacrifice it for fun, or ignore it in the name of productivity. But sleep is not a break from life \u2013 it is the foundation of a healthy body and a balanced mind. Science confirms time and again that quality sleep is not a habit, but a vital physiological need, comparable to a healthy diet and regular physical activity.  <\/p>\n\n<p><br\/>When we sleep too little or poorly, it not only affects our concentration the next day \u2013 it also affects our immune system, emotions, metabolism, heart, and even long-term brain health.<br\/><\/p>\n\n<p>In the rest of the article, you will learn why sleep is crucial for various physical and mental functions, what the consequences of chronic insomnia are, and how you can improve your sleep routine.<\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Why is sleep crucial?<\/strong><\/h2>\n\n<p>Quality sleep is not a luxury, but <strong>a biological necessity<\/strong> . During sleep, the body and brain carry out restoration processes that are essential for: <\/p>\n\n<ul class=\"wp-block-list\">\n<li>immune system function, (1*)<\/li>\n\n\n\n<li>hormone balance, (1*)<\/li>\n\n\n\n<li>cognitive efficiency, (2*)<\/li>\n\n\n\n<li>emotional stability,(3*)<\/li>\n\n\n\n<li>protection against chronic diseases. (4*)<\/li>\n<\/ul>\n\n<p><\/p>\n\n<h2 class=\"wp-block-heading\">Lack of sleep and its impact on the body<\/h2>\n\n<p>  Research confirms that <strong>chronic sleep deprivation<\/strong> increases the risk of:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>infections and inflammations, (5*)<\/li>\n\n\n\n<li>cardiovascular diseases, (5*)<\/li>\n\n\n\n<li>obesity and type 2 diabetes,<\/li>\n\n\n\n<li>mood disorders, (3*)<\/li>\n\n\n\n<li>reduced cognitive function,<\/li>\n\n\n\n<li>accidents and reduced work efficiency.<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><strong>1. Sleep and the immune system<\/strong><\/h3>\n\n<p>During sleep, the activity of <strong>T-lymphocytes and cytokines<\/strong> increases, which:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>strengthens defense mechanisms,<\/li>\n\n\n\n<li>reduces inflammation,<\/li>\n\n\n\n<li>improves vaccination effectiveness.<\/li>\n<\/ul>\n\n<p>Lack of sleep weakens natural immunity, so <strong>sleep is the number one line of defense<\/strong> . (1*)<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>2. Cognition and productivity<\/strong><\/h3>\n\n<p>Not getting enough sleep affects: (2*)<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>memory and attention<\/strong> ,<\/li>\n\n\n\n<li><strong>reaction time<\/strong> ,<\/li>\n\n\n\n<li><strong>decision-making ability<\/strong> ,<\/li>\n\n\n\n<li><strong>efficiency in work and learning<\/strong> .<\/li>\n<\/ul>\n\n<p>Just one sleepless night can reduce concentration, similar to drinking alcohol.<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>3. Emotional balance and mental health<\/strong><\/h3>\n\n<p>Quality sleep regulates <strong>mood and stress hormones<\/strong> . Without it, there is an increase in: <\/p>\n\n<ul class=\"wp-block-list\">\n<li>irritability,<\/li>\n\n\n\n<li>anxiety,<\/li>\n\n\n\n<li>depression,<\/li>\n\n\n\n<li>impulsive and risky behavior.<\/li>\n<\/ul>\n\n<p>This is true for all ages \u2013 especially <strong>adolescents and young adults<\/strong> . (3*)<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>4. Sleep, metabolism and body weight<\/strong><\/h3>\n\n<p>Sleep disturbances affect the hormones <strong>leptin, ghrelin, and cortisol<\/strong> , which:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>increases appetite,<\/li>\n\n\n\n<li>promotes fat accumulation,<\/li>\n\n\n\n<li>It disrupts blood sugar.<\/li>\n<\/ul>\n\n<p>The result? A higher risk of <strong>obesity, insulin resistance, and type 2 diabetes<\/strong> .  (5*) (6*)<\/p>\n\n<h3 class=\"wp-block-heading\"><strong>5. Heart and blood vessels<\/strong><\/h3>\n\n<p>Short and irregular sleep is directly linked to:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>high blood pressure<\/strong> ,<\/li>\n\n\n\n<li><strong>heart attacks<\/strong> ,<\/li>\n\n\n\n<li><strong>strokes<\/strong> . (5*)<\/li>\n<\/ul>\n\n<h3 class=\"wp-block-heading\"><strong>6. Consequences of chronic insomnia<\/strong><\/h3>\n\n<p>Prolonged sleep deprivation:<\/p>\n\n<ul class=\"wp-block-list\">\n<li>reduces quality of life,<\/li>\n\n\n\n<li>accelerates <strong>biological aging<\/strong> ,<\/li>\n\n\n\n<li>causes fatigue and exhaustion,<\/li>\n\n\n\n<li>increases the risk of traffic and work accidents.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><strong>What does quality sleep mean?<\/strong><\/h2>\n\n<p>It&#8217;s not just the number of hours that is important \u2013 <strong>the entire sleep structure<\/strong> is important:<\/p>\n\n<ul class=\"wp-block-list\">\n<li><strong>Duration<\/strong> : 7\u20139 hours for adults,<\/li>\n\n\n\n<li><strong>Fast sleep<\/strong> (up to 30 minutes),<\/li>\n\n\n\n<li><strong>Cyclicity of<\/strong> REM and NREM sleep,<\/li>\n\n\n\n<li><strong>Undisturbed sleep<\/strong> without frequent awakenings.<\/li>\n<\/ul>\n\n<h2 class=\"wp-block-heading\"><strong>How to improve sleep quality?<\/strong><\/h2>\n\n<p><strong>1. Adjust your sleep routine<\/strong><\/p>\n\n<p>Go to bed and wake up at <strong>the same time<\/strong> \u2013 even on weekends.<\/p>\n\n<p><strong>  2. Limit screens and stimulants<\/strong><\/p>\n\n<p>Reduce <strong>your phone and computer<\/strong> use and avoid <strong>caffeine<\/strong> before bed.<\/p>\n\n<p><strong>3. Create the ideal environment<\/strong><\/p>\n\n<p>The bedroom should be <strong>dark, quiet<\/strong> and at a temperature between <strong>15\u201319<\/strong><strong>\u202f<\/strong><strong>\u00b0C<\/strong> .<\/p>\n\n<p><strong>4. Don&#8217;t eat right before bed<\/strong><\/p>\n\n<p>Late meals can <strong>strain digestion<\/strong> and disrupt sleep.<\/p>\n\n<p><strong>5. Incorporate movement into your day<\/strong><\/p>\n\n<p>Regular physical activity <strong>improves the depth of sleep<\/strong> and helps with insomnia.<\/p>\n\n<h2 class=\"wp-block-heading\"><strong>Conclusion: Sleep = the foundation of health<\/strong><\/h2>\n\n<p>Sleep is not just a passive state \u2013 it is <strong>an active renewal of body and mind<\/strong> .<\/p>\n\n<p>Treat your <strong>sleep hygiene<\/strong> with the same seriousness as a healthy diet or exercise. Every extra hour of quality sleep means: <\/p>\n\n<ul class=\"wp-block-list\">\n<li>better resistance,<\/li>\n\n\n\n<li>more concentration,<\/li>\n\n\n\n<li>more stable mood,<\/li>\n\n\n\n<li>protected heart and<\/li>\n\n\n\n<li>long-term well-being.<\/li>\n<\/ul>\n\n<p><strong>Good sleep = a better version of you.<\/strong><\/p>\n\n<p><\/p>\n\n<p>Literature:<\/p>\n\n<ol class=\"wp-block-list\">\n<li>Source: <strong><em>Sleep and immune function,<\/em><\/strong> (L. Besedovsky, T. Lange, J. Born), <a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00424-011-1044-0\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">https:\/\/link.springer.com\/article\/10.1007\/s00424-011-1044-0<\/mark><\/a><\/li>\n\n\n\n<li>Source: <strong><em>Sleep disorders affect cognitive function in adults: an overview of systematic reviews and meta-analyses<\/em><\/strong> , (J. Kong, L. Zhou, X. Li, Q. Ren), <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38469285\/\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">https:\/\/pubmed.ncbi.nlm.nih.gov\/38469285\/<\/mark><\/a><\/li>\n\n\n\n<li>Source: <strong><em>Effects of Sleep Deprivation on Physical and Mental Health Outcomes: An Umbrella Review,<\/em><\/strong> (AS Shah, MR Pant, T. Bommasamudram, KR Nayak&#8230;), <a href=\"https:\/\/journals.sagepub.com\/doi\/pdf\/10.1177\/15598276251346752\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">https:\/\/journals.sagepub.com\/doi\/pdf\/10.1177\/15598276251346752<\/mark><\/a><\/li>\n\n\n\n<li>Source: <strong><em>Sleep deprivation and its association with diseases- a review,<\/em><\/strong> (S. Cheok Liew, T. Aung), <a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1389945720303701\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S1389945720303701<\/mark><\/a><\/li>\n\n\n\n<li>Source: <strong><em>The association between sleep deprivation and the risk of cardiovascular diseases: A systematic meta\u2011analysis,<\/em><\/strong> (Y. Pan, Y. Zhou, X. Shi, S. He, W. Ali), <a href=\"https:\/\/www.spandidos-publications.com\/10.3892\/br.2023.1660\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">https:\/\/www.spandidos-publications.com\/10.3892\/br.2023.1660<\/mark><\/a><\/li>\n<\/ol>\n\n<p>6. Source: <strong><em>Sleep habits, brain functional networks, and type 2 diabetes risk: cohort studies from North American and Asian populations and mediating Mendelian randomization analyses<\/em><\/strong> , (F. Hu, Q. Gong, L. Xiong, W. Zhao, L. Li, Y. Zheng), <a href=\"https:\/\/dmsjournal.biomedcentral.com\/articles\/10.1186\/s13098-025-01777-7\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-vivid-cyan-blue-color\">https:\/\/dmsjournal.biomedcentral.com\/articles\/10.1186\/s13098-025-01777-7<\/mark><\/a><\/p>\n\n<p><\/p>\n\n<h2 class=\"wp-block-heading\">Read our latest posts<\/h2>\n<ul class=\"wp-block-latest-posts__list is-grid columns-3 wp-block-latest-posts\"><li><div class=\"wp-block-latest-posts__featured-image\"><img decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/www.galex.si\/wp-content\/uploads\/2025\/09\/Galex-blog-slike--150x150.webp\" class=\"attachment-thumbnail size-thumbnail wp-post-image\" alt=\"\" style=\"\" srcset=\"https:\/\/www.galex.si\/wp-content\/uploads\/2025\/09\/Galex-blog-slike--150x150.webp 150w, https:\/\/www.galex.si\/wp-content\/uploads\/2025\/09\/Galex-blog-slike--600x600.webp 600w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/div><a class=\"wp-block-latest-posts__post-title\" href=\"https:\/\/www.galex.si\/en\/nettle-a-natural-gift-of-forest-wisdom\/\">Nettle \u2013 a natural gift of forest wisdom<\/a><div class=\"wp-block-latest-posts__post-excerpt\">Stinging nettle (Urtica dioica) is an ancient medicinal plant rich in nutrients and antioxidants. 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But sleep is not a break from life \u2013 it is the foundation of a healthy body and a balanced mind. Science confirms time and again that quality sleep is not a habit, but a vital physiological need, comparable to a healthy diet and regular physical activity.<br \/>\n When we sleep too little or poorly, it not only affects our concentration the next day \u2013 it also affects our immune system, emotions, metabolism, heart, and even long-term brain health.  <\/p>\n","protected":false},"author":8,"featured_media":36099,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[389],"tags":[796,795,797],"class_list":["post-35602","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-beauty","tag-quality-sleep","tag-sleep","tag-the-impact-of-sleep-on-health"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The importance of quality sleep for body and mind - Galex<\/title>\n<meta name=\"description\" content=\"Why is sleep essential for health? 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