Sleep - a critical cornerstone of lifestyle change
Sleep affects every aspect of our bodies, from the brain to physical performance. Because of its holistic nature, its importance in lifestyle change is undeniable. Eevert Partinen, a doctor and a sleep specialist at Terveystalo, explains how sleep is linked to key lifestyle diseases and how it affects our daily activities.
Science strongly supports the argument that sleep is an essential component of health and well-being. Maintaining motivation for lifestyle change, making healthy choices and managing long-term health risks all require good sleep. For the majority of adults, adequate sleep needs are around 7-9 hours per day.
– During sleep, the body repairs the damage done during the day and replenishes energy stores ready for the next day. When making lifestyle changes, adequate sleep provides the energy to change behaviours and maintain the new habit," says Partinen.
Research* shows that sleep has a significant impact on our well-being and our efforts to maintain healthier lifestyles, both in terms of motivation and metabolism.
– When we are sleep deprived, we are understimulated and our energy levels are lower. The body is on a 'maintenance state' and we can only perform the activities we need to do. We don't have the energy to sustain the change and the motivation to adopt a healthy lifestyle," Partinen advises.
Sleep deprivation predisposes to lifestyle diseases linked to metabolic disorders
Sleep quality also affects mental health, stress management and mental well-being. A poor night's sleep can lead to emotional decisions that are impulsive and inappropriate.
– If our brains are not sufficiently rested, they cannot control impulses and the neurotransmitters and hormones that influence appetite are altered. It has been found that when tired, we eat up to 350-500 calories more than after a good night's sleep. Prolonged sleep deprivation therefore predisposes people to unhealthy eating habits and the resulting cravings can lead to weight gain of up to 5-10 kilos a year," says Partinen.
When tired or stressed, the body's immune defence system is weakened because all the energy is used to maintain alertness.
– Sleep deprivation has been found to weaken immunity by up to a third of what it is after a good night's sleep. Even sleeping poorly or too little for 5-7 days weakens blood sugar balance and raises stress hormones. This is how sleep deprivation ultimately predisposes to type 2 diabetes. Conversely, a well-slept night balances blood sugar levels, which lowers the risk of diabetes," says Partinen.
Sleep deprivation also increases the risk of cardiovascular disease directly by increasing the body's inflammatory factors and indirectly by raising blood pressure.
Coaching for effective help with sleep problems
Sleep problems are a fairly common challenge for today's working age population and naturally affect people's work performance and thus the productivity of their work in the organisation. In addition to the benefits for the individual, the investment in good sleep also pays off for companies in terms of increased productivity and reduced sickness absence due to sleep problems.
– Insomnia can be caused by a number of factors. And sleep problems are rarely the only reason people seek treatment. It is important to first make sure that there is no underlying medical condition that requires treatment, and then, with the help of a sleep coach, find ways to improve sleep quality without medication," Partinen advises.
Currently, the most impressive international results in the treatment of sleep problems have been achieved with sleep coaching based on cognitive-behavioural therapy (CBT-I), which is also used at Terveystalo. Through this drug-free treatment for insomnia, patients learn skills that they can use independently to improve their sleep quality in the long term.
– In Finland, we have around 200 sleep coaches specialised in drug-free treatments for insomnia, who can provide support for sleep-related questions or problems. Many of the sleep coaches are also occupational health professionals, so they can take a broader view of sleep problems, including possible work-related factors that affect sleep quality, and find solutions to support better sleep and work capacity," Partinen says.
Articles in scientific releases
* Does sleep affect immunity?
* The role of sleep deprivation in the risk of immune-related diseases
Read more occupational health articles
Flu season has begun: 7 tips how doctors prevent the flu
The common cold is prevalent in Finland throughout the year. However, viruses spread more readily in the fall, and the influenza season typically begins at the end of the year.
Näin Suomi voi: The decline in mental health-related sick leaves continues to accelerate
At Terveystalo, we committed at the beginning of the year to reduce mental health-related sick leave by 5% among our current customer base during 2025. This ambitious reduction target has progressed excellently during the first half of the year, with the reduction already almost doubling the target. This excellent result has been driven by the development of mental health services for occupational health customers and close cooperation with our corporate customers.
The future of work is built on curiosity and amazement – this is how you can boost your learning efficiency
The future working life will challenge our brains in entirely new ways. Organizations and individuals will have to adapt to constant change, where learning, sharing information, and utilizing diverse thinking will take center stage. It is no longer enough to master a single skill thoroughly; curiosity, the ability to innovate, and the skill to creatively combine different perspectives are also required. According to brain researcher Katri Saarikivi, cognitively stimulating work improves brain health, as long as organizations manage to ensure that the workload does not become too heavy.
Nicotine satches and e-cigarettes already pose a threat to oral health
Nicotine sachets use is increasing, especially among working-age men and women. Among young people, e-cigarette smoking has even tripled in five years. It is already known that nicotine sachets and e-cigarettes cause similar changes in the mouth as traditional smoking. Ritva Lindblad, senior dentist at Terveystalo, warns that we are only now beginning to see the first signs of the products' effects on oral health.
Terveystalo strengthens disease prevention in collaboration with Finnish health technology company MedicubeX
Terveystalo and the Finnish health technology company MedicubeX have entered into a strategic partnership that will make Terveystalo the only private healthcare provider in Finland to have access to MedicubeX's self-monitoring stations (e-Health Stations™). The aim of the partnership is to support the health of the Finnish population and prevent lifestyle diseases.
A mind-friendly and brain-healthy holiday - how to recover and recharge your batteries?
Many people start their summer holidays after Midsummer. For a holiday to soothe your mind, take a look at Terveystalo's occupational health psychologist Tiina Tuominen's tips for a restorative holiday.