Sleep is necessary for the brain’s proper functioning. It reinforces the pathways of brain cells needed for learning, memory, and creativity. Sleep also helps the body repair itself. Getting enough sleep each night will help you perform better on tests and improve your memory. However, sleep is not the same for everyone. In some cases, people may need less sleep, or they may need more sleep than they normally need.

Research has shown that sleep is as important as your diet for your health. It helps your body function properly and improves your mood. Not getting enough sleep can affect your mental and physical health and increase your risk for diabetes and obesity. Adults need a minimum of seven hours of sleep each night to function properly during the day. Getting enough sleep also helps you concentrate better, stay alert, and resist mood swings.

Sleep also improves your immune system. The body produces more cytokines during sleep, which help the immune system fight off infection. Lack of sleep reduces the production of these proteins and can make your body less able to fight common infections. Research also shows that sleep deprivation reduces the amount of antibodies a person produces to fight off the flu.

Lack of sleep can make you more sensitive, irritable, and impulsive. It affects two areas of the brain, the prefrontal cortex and the amygdala. Lack of sleep can also make you more vulnerable to certain diseases, including depression and psychiatric disorders.

Our brains work in a 24-hour cycle called the circadian rhythm. These rhythms are maintained by our body’s internal clock, the SCN, which facilitates sleep-wake cycles. However, different factors can disrupt our circadian rhythms. For example, blue light from screens can interfere with the production of melatonin. Other disruptors of our circadian rhythms include jet lag and overnight work shifts.

Sleep helps your body repair and regenerate. It also helps the immune system. Researchers have found that deep sleep strengthens our immune system. However, further research is needed to fully understand the mechanisms of sleep. People go through four different stages of sleep during the night. The first stage is called non-REM sleep, and the last one, called slow-wave sleep, accounts for 25 percent of our sleep time. People cycle through these stages four to six times.

The University of California in San Francisco has discovered that some people can function well on just six hours of sleep per night. However, this is a very rare case. Ninety seven percent of us need at least seven hours. Thus, the quality of our sleep is much more important than the quantity.

In order to get adequate sleep, you need to develop a good bedtime routine. This includes not watching television or using your laptop at night. Another thing you can do is to keep a diary of your sleep. Keeping a diary will help you to identify problems that may interfere with your sleep.