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Healthy sleep: everything you need to know

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Now a day in busy professional life with full time job and rotational shift (day and night shift) the complete and healthy sleep is very important factor for healthy life.

What is healthy sleep?

Do you know anyone who does not sleep? I hope your answer will be No, and you are absolutely correct. Till now scientists has not found any species on earth which does not sleep and research is still going on. There are different types, duration and pattern but all the species needs to sleep for some time.

Healthy sleep

I can not exactly define sleep but, it can be understood on two levels.

Physiological sleep:

This level includes rest and unconsciousness of all the physical systems of the body, which is reversible. A body system includes lungs, kidney, heart, muscles and other tissues or organs.

Psychological sleep:

It includes behavioral and sensory activities of the brain and other organs. It involves movement, thoughts, emotions and response, which seems to be minimum level during sleep.

Including above both the levels, a healthy sleep is when you feel refreshed and energetic after awaken. In healthy sleep body repairs and heal all the damages caused to your tissues and make them ready for work again.

Why healthy sleep is necessary?

A proper sleep is as important as daily exercise and healthy diet. As per researchers an incomplete (poor) sleep has many negative effects on human body immediately like weight gain, hormonal imbalance and brain disorders etc.

So, we need to understand what happens during sleep.

Your body faces a lot of physiological and psychological activities in our day to day life. During this period your tissues are damaged and loss their energy on a regular basis due to continuous actions.

To provide them rest to heal your body needs some time when they are in minimum active state or you can say energy saving mode.

In sleep mode, your body repairs all the possible damages in the tissues like nerve cells, muscle tissues, immune system, neuron synapses etc. After repaired the tissues regain their energy and become ready for the work again.

This is the reason you feel refreshed and energetic after a healthy sleep.

Effects of unhealthy sleep:

Due to lack of complete and healthy sleep, our body including brain would not function properly which can decrease the quality of life and affects whole body system.

Sleep deprivation

Central nervous system (CNS) disorders:

Our central nervous system transmitted the signals between neurons via synapses in our brain, which helps to learn and remember the new information. If the sleep is incomplete then the signals between neurons won’t be transmitted properly and can cause:

  • Chronic insomnia
  • Depression
  • Hallucination
  • Anxiety
  • Decrease mental and emotional state which may lead to suicidal thoughts also

Cardiovascular disorders:

Improper sleep can disturb the process responsible for good heart functioning and blood vessels and cause diseases like–

  • High blood pressure
  • Increase heart rate
  • Heart attack
  • Stroke

Immune system disorders:

Our immune system releases defensive substances like cytokines during sleep, which established immune system to protect our body from illness. Its disorders due to incomplete sleep are-

  • Diabetes
  • Heart disease
  • Chronic illness
  • Weak immunity

Respiratory disorders:

Poor sleep can lead respiratory disorders such as:

  • Sleep Apnea
  • Lung disorder
  • Cold and flu
  • Breathing disorders

Digestive disorders:

Sleep deprivation can lead the imbalance of hormones like ‘Leptin’, which decrease appetite and ‘Ghrelin’ the appetite increaser. These can cause increased body weight and obesity if not maintained properly.

Other body function disorder:

  • Restlessness
  • Fatigue
  • Poor impulse control
  • Decreased sex drive

How much sleep required for good health?

Here in the below table recommended sleeping hours are given. However, it can varies depend upon various factors for person to person.

Age group

Age Recommended sleeping Hours


0-3 months 14-17 Hrs


4-11 months 12-15 Hrs
Toddlers 1-2 years

11-14 Hrs


3-5 years

10-13 Hrs

School age child 6-13 years

9-11 Hrs


14-17 years 8-10 Hrs

Young adults

18-25 years

7-9 Hrs

Adults 26-64 years

7-9 Hrs

Older Adults 65+

7-8 Hrs

  • During pregnancy women needs few more minutes of sleep per night and few short napes (3 to 4 times) during the day.


I hope you understand sleep is very important factor for physical and mental health. We should use proper position and sufficient hours of sleeping to avoid hormonal imbalances and chronic illness.

We will explain you how you can have a good amount of sleep in our next article. This will be definitely helpful for you. So, keep in touch with No Disease Corner for the solution.

Please do let us know your thoughts in the comment box.

Image source: Baby image, Sleep deprivation, Featured image


Santosh Pd Maurya
Santosh Pd Maurya

A health care professional and Pharmacovigilance expert, willing to explain the importance of food and common knowledge about medicine. By doing this, I want to bring a positive change in everyone's life.


  1. Thanks for providing such useful info. Good one..!

  2. Very Informative and good explanation on sleep effects and its importance. Good Santosh.

    1. Thanks Girish.

  3. Great info.
    Thanks Santosh

    1. Thanks Sagar..!

  4. It’s brilliant effort Santosh… Really much informative.

    1. Thank you Anand for your appreciation.

  5. Healthy sleep is good for health and thanks to you for the knowledge related pregnancy and all ages group sleeping hrs.

    1. Thank you Seema for your motivation..!

  6. Very informative 👌

    1. Thanks…!

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