Sleep: a key ally for students’ physical and mental well-being
Sleep is not just a break from the day: it’s a powerful ally for both physical and mental health. This key message inspired the event organised by Humanitas University to mark World Sleep Day on 14th March 2025, featuring three dedicated conferences with the participation of leading experts and clinical professionals. Three dedicated talks brought together leading experts and clinicians, offering a valuable opportunity to explore the close link between quality sleep, daily performance, and overall well-being.
Opening the event was Professor Stefano Aliberti – Full Professor of Respiratory Diseases at Humanitas University, who emphasized how vital sleep is for our survival: “We can’t survive without good sleep. Sleep deprivation has negative consequences on the body, the brain, and our social relationships. It’s not just about how long you sleep, but also how well you sleep. At night, our brain stays active, reorganizing information and preparing us for the day ahead.”
Aliberti also introduced the concept of chronotypes – the so-called “owls” and “larks” – highlighting how being naturally more alert at different times of day can influence both study habits and professional performance.
Sleep Disorders and Physical Health
Alberto Braghiroli, a specialist in sleep-related respiratory disorders, explained the physical toll of poor sleep: “Sleep disorders fragment rest and disrupt our physiological balance. For instance, sleep apnea causes repeated micro-awakenings that compromise health and can trigger chronic diseases. Interrupted sleep puts the body in a constant state of alert, activating inflammatory processes that over time may lead to conditions like hypertension, diabetes, and heart disease.”
Sleep, Mental Health and Academic Success
“The quality of your sleep is crucial not only for mental health but also for academic performance,” noted Giampaolo Perna – Head of the Personalized Medicine Center for Anxiety and Panic Disorders at Humanitas San Pio X in Milan. “Good sleep plays a key role in consolidating positive emotions and reinforcing what we’ve learned throughout the day.” Psychologist Elisa Morrone, expert in sleep disorders, added that sleep is essential to learning and memory: “Our brain needs sleep not only after studying, but also before, to learn effectively.”
What Happens at the Molecular Level?
What are the molecular mechanisms that explain the connection between proper sleep and good health? “Laboratory studies show that quality sleep allows brain and immune cells to work together optimally to consolidate memory,” explained Marco Rasile – Researcher at Humanitas University’s Neuroscience Program, led by Professor Michela Matteoli. Alongside Eliana Lauranzano, he is investigating how sleep affects the relationship between the immune and nervous systems: “When this process is disrupted, learning capacity significantly drops. Chronic sleep deprivation can cause long-term cognitive deficits, as both REM and non-REM sleep are critical for memory consolidation and synaptic pruning – the process by which neurons reshape themselves to help form lasting memories.”
Rasile is also exploring how sleep disturbances might contribute to the progression of neurodegenerative diseases such as Alzheimer’s. His research recently received funding from the AirAlzh Foundation: “We know that people affected by these diseases often show early and frequent sleep problems, but we still don’t fully understand the underlying mechanisms or how much these disturbances influence disease progression.”
Biological Clocks and Modern Lifestyles
The event concluded with insights from Associate Professor Carolina Greco – Head of the Circadian Metabolism Lab at Humanitas University. She reminded attendees that every cell in our body follows its own biological clock, regulating essential functions like metabolism, body temperature, and the sleep-wake cycle: “If you struggle to get out of bed in the morning, it’s not just laziness – your chronotype is genetically determined. Our biological clocks sync with light exposure but are also influenced by eating habits and physical activity. Ignoring these natural cues – such as through excessive artificial light or irregular work hours – can throw our system off balance, negatively impacting health and increasing cardiovascular risk.” Greco also introduced the concept of “circadian disruption,” common among shift workers and frequent travelers crossing time zones. “Prolonged exposure to artificial light at night, overuse of electronic devices, and neglecting the natural day-night cycle misalign internal biological clocks, raising long-term risks for conditions like obesity, diabetes, heart disease, and contributing to higher stress levels and systemic inflammation.”
The connection between sleep quality and heart health has also been highlighted by the American Heart Association, which recently added sleep duration to its key recommendations for cardiovascular well-being. Adults are advised to sleep between 7 and 9 hours per night – an important addition to traditional lifestyle advice on balanced diets, physical activity, and weight management.
The event concluded with a message for all: caring for your sleep isn’t just about feeling rested – it’s a powerful strategy for long-term wellness and disease prevention.