Fit and Well Logo

Our Policies About Us Contact Us

Home > Wellness: Feel Good! > Energy & Vitality > The Health Benefits of Restful Sleep

The Importance of Resting

The Health Benefits of Restful Sleep

By | Updated .

checked symbolFact Checked

Fact Checked


All the content published in our website is fact checked to validate its accuracy.
Visit our guidelines web page to learn more about our strict processes regarding how we review our content's sources: reliable and reputable journals, media websites, universities, colleges, organizations, and professionals.
Our articles are based on scientific evidence, and the references are included in its footnotes, which are clickable links to sound scientific papers.

First published: 24.Mar.2024


Sleeping well has a profound impact on our mental and physical wellbeing. It allows your body and mind to recover, heal and regain strength. It improves your memory and overall wellness. This article explores the benefits of restful sleep and looks at the routines that different cultures around the world put into practice at bedtime to ensure a restful sleep.

smiling woman asleep in bed
Sleep and Rest is important. Image by Freepik

In this Article (Index)

The Health Benefits of Restful Sleep

It is well known that rest is essential for a healthy life because it strengthens the immune system and decreaces inflammation (1), reduces stress (2), and improves mental acuity; when we rest the body recovers and resets itself, memory improves (3), blood pressure drops (4), inflammation decreases and energy recovers.
At night, heart rate, breathing rate and blood pressure go up and down in a process that is critical for cardiovascular health.
While you sleep, the body releases hormones that help to repair the cells and regulate the energy used by the body (5)(6).

Researchers at Brown University in U.S.A. and RIKEN Center for Brain Science (CBS) of Japan conducted research published in The Journal of Neuroscience (7) that provides evidence on the specific process by which sleep helps process what was learned during waking hours. The longer a person sleeps, the more time its brain has to process data. Sleep helps consolidate and fix what has been learned.

According to the outcome of a 2022 study conducted by a team of German researchers, published in Sleep Medicine Review, sleep disturbances, particularly insomnia, affect aoproximately 50% of individuals with anxiety. Not sleeping enough increases anxiety and perpetuates the problem. (17)

Sleeping Habits Around the World

Different cultures have adopted different habits that help to improve sleep and life quality of those who implement them.
The demands of daily life lead us to an overwhelming pace of life that wears down both our body and our mind.

A good rest shouldn't be underestimated; it is important to explore different methods and techniques that can help us rest better and awaken refreshed each morning; and also give us the chance to enjoy a healhtier and more balanced life.

Some of the bedtime routines that encourage a better rest include sleeping in a dark and cool room, avoing screen time before bedtime, engaging in regular physical activity and going to bed and waking up at roughly the same time every day.


In the Chinese culture, bedtime is preceded by spa treatments and massages focused on feet care. They also practice aromatherapy and wrapping the feet in hot towels (8).

South Korea

In South Korea people go to bed with socks to keep the feet warm. This routine, according to a study, helps those who follow it, to sleep around 7 minutes earlier than those who don't, and to sleep 32 minutes longer with less awakenings during the sleep period (9).


In Germany, couples that sleep together use separate bedding so that each partner can regulate their nighttime needs for warmth or coolness depending on their individual metabolisms. (10)


In Guatemala there is an ancient tradition involving the use of worry dolls (muñecas quitapenas) that are placed under children's pillows, this comforts the children and helps them overcome their fear of darkness. They share their fears with the dolls before going to bed, relieving their anxiety, and this helps them sleep better (11).

United Kingdom

In the UK, 30% of the population choose to sleep naked to aid the body's thermoregulation (12).

United States

In the U.S., according to a survey by Slumber Cloud, 12% of the couples who took part in the poll choose to sleep in separate rooms several days a week to avoid a patner's snoring or because they have different sleep schedules (13).


A poll conducted by the Japanese government disclosed that 45.5% of the adult population sleeps less than 6 hours each night (14).

This is one of the reasons that the traditional inemuri or "sleep while being present" is considered an acceptable custom, this includes falling asleep in bars, cafes, public places and on the job as long as the sleeper does not bother others (15).

Sleeping with Pets

In Canada, the United States, Australia and the UK it is quite common to sleep with dogs and cats. According to a study conducted by Mayo Clinic in 2017 showed that those who sleep with pets in their bedrooms slept well. (16)

Tips for restful sleep

The American Academy of Sleep Medicine (AASM) recommends: (18)

  • Limit exposure to blue light. Turn off the TV and electronic devices 30 to 60 minutes before bedtime and keep them away from the bed all night.
  • Limit the intake of alcohol, caffeine and heavy meals before bedtime. Dinner should be light, without sugar laden foods and easy to digest.
  • Set routines for bedtime and waking up. Leave yourself time in the morning to wake up and get ready for your daily activities without rushing, and in the evening foster an environment and conditions that promote relaxation and calmness.
  • The bedroom is a very important room. To rest well it should be kept dark, cool, and comfortable. It is also important to use the bed to rest or sleep and not for activities that require concentration such as watching televsion, devices or reading.

More on Sleeping Better

The secret to better sleep: A good night's sleep is very important for your health and wellbeing. Here are scientific-based tips to sleep better every night.

Sleep Better

References and Further Reading

(1) Akkaoui MA, Palagini L, Geoffroy PA. (2023). Sleep Immune Cross Talk and Insomnia. Advances in Experimental Medicine and Biology. 2023 ;1411:263-273. DOI: 10.1007/978-981-19-7376-5_12. PMID: 36949314

(2) Almojali AI, Almalki SA, Alothman AS, Masuadi EM, Alaqeel MK. (2017). The prevalence and association of stress with sleep quality among medical students. J Epidemiol Glob Health. 2017 Sep;7(3):169-174. doi: 10.1016/j.jegh.2017.04.005. Epub 2017 May 5. PMID: 28756825

(3) Acosta MT. (2019). Sueño, memoria y aprendizaje [Sleep, memory and learning]. Medicina (B Aires). 2019;79 Suppl 3:29-32. Spanish. PMID: 31603840

(4) Calhoun DA, Harding SM. (2010). Sleep and hypertension. Chest. 2010 Aug;138(2):434-43. doi: 10.1378/chest.09-2954. PMID: 20682533

(5) Born J, Wagner U. (2009). Sleep, hormones, and memory. Obstet Gynecol Clin North Am. 2009 Dec;36(4):809-29, x. doi: 10.1016/j.ogc.2009.10.001. PMID: 19944302

(6) Jurado-Fasoli, L., Mochon-Benguigui, S., Castillo, M.J. et al. (2020). Association between sleep quality and time with energy metabolism in sedentary adults. Sci Rep 10, 4598 (2020).

(7) Masako Tamaki, Yuka Sasaki. (2022). Sleep-Dependent Facilitation of Visual Perceptual Learning Is Consistent with a Learning-Dependent Model. Journal of Neuroscience 2 March 2022, 42 (9) 1777-1790; DOI: 10.1523/JNEUROSCI.0982-21.2021

(8) Zhuang J, Wu J, Fan L, Liang C. (2022). Observation on the Clinical Efficacy of Traditional Chinese Medicine Non-Drug Therapy in the Treatment of Insomnia: A Systematic Review and Meta-Analysis Based on Computer Artificial Intelligence System. Comput Intell Neurosci. 2022 Oct 11;2022:1081713. doi: 10.1155/2022/1081713. PMID: 36268156

(9) Ko Y, Lee JY. (2018). Effects of feet warming using bed socks on sleep quality and thermoregulatory responses in a cool environment. J Physiol Anthropol. 2018 Apr 24;37(1):13. doi: 10.1186/s40101-018-0172-z. PMID: 29699592

(10) Danielle Pacheco & Dr. Lulu Guo. (2024). What Is the Scandinavian Sleep Method?. Feb. 14, 2024

(11) Amador, Ezequiel. (2023). Ad Feminam: Martine Gutierrez and the Language of Advertising. Camino Real, vol.14, no.18, 2023, pp. 194

(12) National Sleep Foundation. (2013). International Bedroom Poll.

(13) Tyler Schmall. (2018). Shocking number of couples want to kick their other half out of bed. New York Post July 3, 2018

(14) Xinhua. (2013). 45.5 pct of workers in Japan sleep less than 6 hours a night: survey. 2023-Oct-23

(15) Dutheil F, Danini B., et al. (2021). Effects of a Short Daytime Nap on the Cognitive Performance: A Systematic Review and Meta-Analysis. Int J Environ Res Public Health. 2021 Sep 28;18(19):10212. doi: 10.3390/ijerph181910212. PMID: 34639511

(16) Salma I. Patel, Bernie W. Miller, Heidi E. Kosiorek, James M. Parish, Philip J. Lyng, Lois E. Krahn,. (2017). The Effect of Dogs on Human Sleep in the Home Sleep Environment. Mayo Clinic Proceedings. Vol 92:9 pp 1368-1372, Sep, 2017. DOI:

(17) Chellappa, S.L. and Aeschbach, D. (2017). Sleep and anxiety: From mechanisms to interventions. Sleep medicine reviews, 61, p.101583

(18) American Academy of Sleep Medicine. (2012). How to sleep better. Online, accessed March 24, 2024

About this Article

The Health Benefits of Restful Sleep, P. Eichenblat

©2024, 24 Mar. 2024. Update scheduled for 02 Mar.2028.

Tags: health, sleep, wellness

More Articles: Read on

two women walking in the outdoors

Fitness: Guide to getting started

Getting Started with your fitness program: Prepare your physical activity plan and start today. Reach your exercise goals, keep motivated and inspired.


silhouette of a runner with force vectors

The Science behind Exercise

Science and exercise: the proof, facts & studies behind the benefits of physical activity. Scientific information about exercising, getting fit, and its health benefits.


empty plate glass of water: fasting

Intermittent fasting could make you live longer

Alternate fasting extends lifespan and promotes longevity in nematodes and mice. Humans could benefit from fasting and exercising to enhance mitochondrial efficiency making them live longer


Health Advice and Advertisements Disclaimer

The material appearing on is for educational use only. It should not be used as a substitute for professional medical advice, diagnosis, or treatment.

We do not endorse products or services that are advertised on the web site. Advertisers and advertisements that appear on this website are served by a third party advertising company.


Our Social Media

visit our Facebook click to send us an e-mail visit our blog follow us on Instagram


Terms & Conditions

Privacy Policy

Affiliate Disclosure

Advertisement Policy

Don't Sell my Personal Information

Cookie Policy

Publishing Ethics

Editorial Guidelines

Medical Disclaimer


About Us

Contact Us


Site Map

Patagonia Wellness
Liniers 440, B1602 Florida, Buenos Aires, Argentina


Copyright © 2018 - 2024 Patagonia Wellness. All rights reserved.

Fit and Well: Health, Fitness, Diet & Food information website
Our website is a reliable source of up-to-date, scientifically proven information on health, fitness, wellbeing, diet, food, and nutrition.
Our mission: Educate and inspire with reflective evidence-based reasoning. Information and News that you can trust.

Last updated V.1