Sleep cycle diagram

It’s morning. You don’t have a hangover, yet you don’t seem to remember much because your brain feels foggy. You didn’t wake up on the wrong side of the bed – you’ve not been getting enough healthy sleep. These symptoms are only the beginning if you don’t cultivate a healthy sleep habit. 

The amount of sleep humans need varies with age. The recommended healthy sleep period for adults is between seven and nine hours daily.

The importance of having a good night’s rest or nap in a busy afternoon cannot be overstated. Getting enough sleep does wonders for your health. It enables you to recharge, remain active for long periods, and help you live healthier as you age.

These five health benefits of having a healthy sleep routine are about to leave you speechless.

1. Optimum brain function 

wooden chess board

Scientists specializing in neurogenesis have discovered that a healthy sleep cycle can help adults develop new brain cells. Thus, getting enough sleep can enable the brain to function at its peak.  

During the third stage of sleep, the body gets into a heightened state of rest. Blood flows more seamlessly to the muscles at this stage, enabling more oxygen flow to the brain. In addition, the brain flushes out toxins as the body enters deep rest. 

You may notice your head feels “lighter” after waking from a long rest. That’s why many prefer studying soon after waking up in the early hours of the day. When a healthy sleep cycle becomes a habit, it can slow down or possibly avert neurodegenerative diseases in old age.

2. Energy and alertness

Humans need energy to complete the simplest tasks from one waking moment to the next. Depending on the work, the amount of energy each person needs varies. As of August 2023, beverage companies sold over $107 million worth of energy drinks in the United States alone. There’s a way to get the energy you need for free in a pleasurable fashion – it’s called sleeping.

Girl sleeping on bed in gym clothes

A healthy sleep cycle gives the body the vital energy it needs after waking up. This is why you may observe feeling lethargic if you go without sleep for up to 24 hours. 

There are four main stages of sleep affecting an individual’s overall sleep cycle. In the second stage (light sleep), the body becomes calmer as the muscles relax. Relaxing the muscles helps the body to replenish lost strength. 

When you get enough sleep, you find out that you can perform various tasks with or without food. That’s why you can go jogging or hit the gym with optimum alertness first thing in the morning. If you need to recharge, take a nap.

3. Less risk of heart diseases

little holding a red heart

The body becomes vulnerable to diseases as humans age. While heart diseases may be shared among older people, some young people also notice similar symptoms early. These warning signs may point to an unhealthy sleep cycle. 

A healthy sleep cycle lessens the risk of cardiovascular diseases. In the early stages of sleep- before entering the state of deep rest – blood pressure begins to drop. This process enables the blood vessels to rest, reducing the chances of high blood pressure. High blood pressure can cause various heart diseases, such as seizures, heart failure, and stroke. 

In addition to all-round healthy living, a healthy heart is paramount to career success. The nature of your job may call for a mandatory cardiovascular exam before employment. If you hope to become an athlete, join the armed forces, or work in highly stressful fields, start sleeping better.

4. Improved mood

Man having a healthy sleep on the green field

Your mood can bring out the best (or worst) in you and impact your day. It’s interesting to know that your mood can be determined by what side of the bed you sleep on.

Increased heart rate is a common sign of anxiety. Uninterrupted sleep for at least seven hours (for adults) helps reduce this risk. Sleep can help relieve tension and reduce anxiety that builds up overnight. 

Waking up in a positive mood can set the tone for the rest of the day. It helps you make rational decisions and remain calm in stressful scenarios. Not only does sleeping at night help you achieve this feat, but taking naps during the day also does.  

5. Healthy BMI

Man on a weighing machine

If you are into fitness and all-round wellness, you may have heard of body mass index (BMI). Your BMI lets you know if you are underweight, overweight, or just the right weight. 

Poor sleeping routines or inadequate sleep can lead to excess weight gain. Thus, if you’ve been trying to lose weight with little success, you likely don’t get enough sleep. Staying awake for long periods without sleeping can cause a hormonal imbalance in the brain. As a result, the body may crave unhealthy foods, leading to excess weight gain. 

You could prevent these by maintaining a healthy sleep routine. Your BMI can also reveal current physical conditions and predict what your health might look like in the future. With this information, you can start a healthy diet program under the guidance of a trained professional.


While sleeping promotes health, like drinking water and eating, you can overdo it. Sleeping well past the recommended hours can have debilitating long-term effects. 

These effects range from reduced cognitive function to drowsiness, which can be dangerous in the workplace. Ensure to sleep within the recommended hours to enjoy the benefits of a healthy sleep cycle.

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