You hear it again and again: Sleep a little longer. We all know that we should do this, but sleep is often pushed back because of the distractions of busy life such as work, family support, housework and social media.
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but experts did not tell us to rest more for nothing. Insufficient sleep has a negative impact on almost every part of the body. That's why the American Sleep Medical Association and the Sleep Research Association recommend that adults sleep at least seven hours a night to promote optimal health. However, according to the Centers for Disease Control and Prevention (CDC), about 35% of adults do not meet this minimum standard. The following are the effects of sleep (or lack of sleep) on your body from head to foot. Your brain is one of the most active parts of your body when you sleep.
& "When you fall asleep, the brain is processing the information you get during the day, forming new memories, consolidating the important things you learn, and throwing out less important things," says Carl W. Bazil, M.D., Ph.D., and M.D. Director of Epilepsy and Sleep, Department of Neurology, Columbia University Medical Center, New York. That's why staying up all night before an exam or a speech is often counterproductive. & "You put all this information in the computer, but you didn't really process and keep it," he explained.
In short, you need rest to seal up the information you have learned. In fact, a study published in the March 2012 issue of PLoS ONE shows that people who fall asleep soon after learning something can better recall the information later.
In addition, according to the National Institutes of Health (NIH) study, sleep deprivation has a negative impact on your decision-making, problem-solving and emotional management. NIH points out that sleep deprivation is also associated with depression, suicide and risky behavior. In addition, Dr. Meena Khan, a neuroscientist and sleep medicine expert at Ohio State University's Wexner Medical Center in Columbus, Ohio, says that lack of closing your eyes reduces your ability to concentrate and concentrate.
Losing 40 blinks in your eyes can affect your peeper. In a small study of 40 participants published in September 2013 in the Journal Sleep, people deprived of sleep were thought to have more drooping eyelids, redder eyes, swollen eyes and darker circles than those who slept for eight hours. < p > < p > but the effect of insomnia goes far beyond appearance. & Anil Lama, MD, Sleep Medicine, Palo Alto Stanford Sleep Science and Medical Center, California, said that if sleep is disturbed and muscles around the eyes do not get enough rest, eye spasms and convulsions may occur. Although these symptoms do not affect vision, they are certainly annoying. More severe obstructive sleep apnea (OSA) is a condition in which breathing stops at night, leading to glaucoma and anterior ischemic optic neuropathy (ocular vasculitis), both of which can lead to blindness, Dr. Lama said.
-If someone is sleep deprived, leptin decreases and ghrelin increases, which promotes weight gain.
Too little sleep on your nose may be the cause of your runny nose. Why? When you enter a dream, your body is strengthening your immune system so that its anti-infective cells and proteins can resist foreign aggressors (such as colds, flu and other diseases). However, sleep deprivation can disrupt the function of the immune system, so it will not work. In fact, a sleep study in September 2015 found that people who slept less than six hours a night were more likely to get sick when exposed to the cold virus. Even worse, once you and 39 are seriously ill, lack of sleep can make it harder for you to recover, according to the National Sleep Foundation.
Your heart's blood pressure drops during normal sleep. But if you don't get enough blood pressure, your blood pressure will keep rising for a long time. According to the CDC, this may lead to chronic hypertension, one of the major risk factors for heart disease and stroke. Sleep disorders, such as sleep apnea, are also problematic. & When your breathing is interrupted, your blood pressure fluctuates dramatically, causing stress on the heart and high blood pressure and other heart diseases, Dr. Bazier said.
Lack of ZZZ can also have an indirect negative impact on the heart, which can lead to unhealthy diet, low levels of stress and reduced motivation for exercise, all of which can lead to heart disease, according to the CDC. < p > < H3 > Your weight < / H3 > < p > Too little sleep can lead to overeating. In fact, according to a study published in Contemporary Biology in February 2019, inadequate sleep can lead to snacks and weight gain after meals. Dr.
&kahn said that leptin inhibited hunger and ghrelin stimulated appetite. & If someone doesn't get enough sleep, leptin decreases and ghrelin increases, which promotes weight gain.
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These hormonal changes are what makes you greedy when you don't have enough time to close your eyes.
According to the National Sleep Foundation, your waist circumference is worse. Insufficient sleep is not only related to overeating, but also to craving certain types of junk food, such as biscuits, candy and potato chips.In addition, when you don't get enough sleep, your body's ability to control blood sugar is not as good as yours. According to the National Institutes of Health, this increases your risk of type 2 diabetes.
Your indigestion can also cause stomach pain and indigestion.
& Dr. Lama said restlessness in sleep can lead to stress in the body, leading to the transfer of blood and nutrients from the intestine to other parts of the body. & This means that no matter what food you have in your stomach, you will not face normal acid and bile secretion. The intestinal tract shrinks less for moving food and the absorption of food is delayed. < p > < p > Results: Constipation, diarrhea, abdominal distension, gastrointestinal flatulence, heartburn and pain.
Your skin is really beautiful. When you nap again, it's hard for your skin to repair damaged cells during the day. Sleep deprivation increases levels of inflammatory and stress hormones, which can worsen skin problems such as acne, eczema and psoriasis, according to the National Sleep Foundation.
More: In the September 2013 sleep study, people with insufficient sleep were described as having pale skin, more fine lines and wrinkles around their eyes, and drooping corners of their mouth. In a similar study of 122 participants published in the Royal Society Open Science in May 2017, people with eyes closed for two consecutive nights were rated as less attractive.
The quality of your sleep can even affect your pain. According to a study published in the Journal of Neuroscience in March 2019, sleep deprivation increases pain sensitivity by anesthetizing the pain response of the brain.
Your sexual desire will affect your other bedroom activities. In a study in the May 2015 issue of the Journal of Sexual Medicine, women who slept an extra hour were more likely to have sex the next day. On the other hand, Dr. Lama said that women with insufficient sleep may have lower sexual desire. For men, the latter is the same. Sleep deprivation reduces testosterone levels, which in turn reduces sexual desire. In addition, according to a May 2013 study in the American Journal of Epidemiology, poor sleep is associated with decreased sperm concentration and sperm count.
Your bones and muscles
Human growth hormone is released during deep sleep, responsible for the construction, repair and maintenance of muscles and bones. Too little sleep means that muscle repair and healing will be damaged. Sleep disorders are associated with low bone mineral density, fracture and reduced skeletal muscle mass, Dr.
&Rama said.
Healthy Sleep Skills
Knowing how bad sleep affects your body will not make it easier for you to doze off. But according to experts, the following tips can help you get the ZZZ you need.
- Maintain a consistent schedule. Go to bed at the same time, even on weekends.
- Establish a bedtime ceremony. Take a hot bath, practice meditation, do slight stretching exercises or other relaxing activities. It's a signal to your brain that it's time to rest.
- Improve your sleeping environment. Make sure your bed, pillow and bedspread are comfortable. Keep your room between 60 and 67 according to the National Sleep Foundation (the ideal temperature range for sleep). If the following situation occurs, it is necessary to use a fan or a loudspeaker to eliminate noise. Keep the room dark. < li > < li > < strong > exercise. It is easier to fall asleep at night during the day.
- The bedroom is only used for two things: sleeping and making love. Move computers, televisions, smartphones and other distracting devices to another room.
- Avoid things that can keep you awake at night, such as napping in the afternoon, drinking caffeine, alcohol or having a big meal later in the day.
- Talk to your doctor if you still have