Neuroscientist Matthew Walker, University of California Berkeley (USA) has determined that the less sleep, the shorter the life cycle. Everyone will need a different amount of sleep, but to be healthy, most adults will need about 7-8 hours of sleep each night..
Sleep is a vital need for the body. Your body needs sleep just like it needs air and food to function. During sleep, the body restores and restores its own balance, and the brain reorganizes information and establishes and consolidates long-term memory. Therefore, not getting enough sleep can cause a lot of harm to the body, not only in the short term but can also leave complications in the long run.
How many hours of sleep do we need each day?
Most of us need to get 8 hours of sleep a day to make sure our bodies function properly. However, depending on the condition and age, some people will need more or less sleep than this period.
Usually, if you wake up in the morning feeling tired and drowsy, it’s more likely that you didn’t get enough sleep the night before. Don’t think that when you lose sleep, you can make up for it to make your body healthy again. Insomnia means that the sleep cycle has been lost and we cannot make up for it with sleep.
There are many causes of sleep deprivation. You may be sleep deprived due to health problems such as sleep apnea. However, the most common reason is still due to lifestyle problems, activities such as stress, too tired playing …
Stressful work can make it difficult for you to sleep
Lack of sleep and unpredictable dangers to the body
Lack of sleep can cause negative effects for almost every organ in particular.
Central nervous system
Lack of sleep can make the brain exhausted and unable to perform its tasks well. Therefore, when you lack sleep, you will find your body sluggish, sleepy and yawn a lot. This can affect your ability to concentrate, remember, absorb new things, even decision-making and creativity.
In addition, lack of sleep also has a negative effect on mental and emotional state. You may feel quick to anger and mood swings. If sleep deprivation persists for a long time, you may begin to hallucinate and have psychological problems such as:
- Impulsive behavior
- Or worry, sorrow
- Having thoughts of suicide
The central nervous system acts as a communication channel, helping to control the behavior of the body. A good and sufficient sleep is essential to ensure these activities take place normally.
During sleep, the immune system produces infection-fighting substances such as antibodies and cytokines. These substances will work to protect the body from environmental pathogens such as bacteria and viruses.
Not getting enough sleep makes the immune system unable to function at its best. Some studies show that if you don’t get enough sleep, your body won’t be able to fight off environmental threats. In addition, it will also make the body take a long time to recover from illness. More dangerous, long-term sleep deprivation also increases the risk of chronic diseases such as diabetes and heart disease.
Lack of sleep can increase the risk of respiratory infections such as the common cold and flu. Also, if you already have lung conditions, such as chronic pneumonia, a lack of sleep can make these conditions worse.
According to a Harvard Medical School study, sleep deprivation and weight gain are linked. Sleep deprivation reduces production of leptin, a hormone that helps the brain recognize when you’ve had enough, and increases production of ghrelin, a hormone that stimulates appetite.
A lack of sleep can also make you feel too tired to exercise. Over time, the effectiveness of this physical activity will decrease and cause your body to gain weight because it is not burning enough calories.
In addition, not getting enough sleep also causes the body to produce higher insulin levels after eating, promotes fat storage and increases the risk of type 2 diabetes.
Sleep plays an important role in helping the body heal and repair damage related to blood vessels and the heart. Not getting enough sleep increases the risk of chronic diseases such as high blood pressure and stroke. According to the results of one study, lack of sleep can cause people to have high blood pressure the next day.
Treatment of sleep deprivation
The most basic form of sleep deprivation treatment is getting enough sleep, usually 7-8 hours per night. This is often easier said than done. You may need the help of a doctor or sleep specialist to diagnose and treat a sleep disorder.
How to get a good night’s sleep and get enough sleep every night?
The best way to prevent sleep deprivation is to arrange your time and work accordingly to get a reasonable amount of rest. Between the ages of 18 and 64, you’ll need 7-8 hours of sleep each night.
You also need to change bad habits and maintain a scientific lifestyle to be able to have a good night’s sleep:
- Limit sleeping too much during the day
- Limit caffeine a few hours before bedtime
- Go to bed at the same time every day
- Wake up on time every morning
- Take an hour before bed to do relaxing activities, such as reading, meditating, or doing yoga
- Avoid heavy meals within a few hours of bedtime
- Limit the use of electronic devices right before going to bed
- Exercise regularly but not in the evening close to bedtime
- Limit alcohol intake
If you’ve changed your habits and still have trouble sleeping at night, talk to your doctor about the right remedy. Want to update useful information about health, exercise or nutrition for a healthier life? Do not hesitate to visit www.leep.app every day or download easyhealthylive.com here. easyhealthylive.com hopes to help improve your quality of life like never before.
The Effects of Sleep Deprivation on Your Body https://www.healthline.com/health/sleep-deprivation/effects-on-body Accessed: June 27, 2020
Why lack of sleep is bad for your health https://www.nhs.uk/live-well/sleep-and-tiredness/why-lack-of-sleep-is-bad-for-your-health/ Date of access : June 27, 2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.