You do not need to be a great expert on the subject to know that sleep plays an extremely important role in our lives. We can easily notice that its lack translates into our worse well-being, tiredness or lack of concentration. However, not everyone knows that sleep deprivation has much more impact on us. It can contribute, inter alia, to the development of diabetes and heart disease.
We are not able to determine the perfect amount of sleep that will be suitable for everyone. However, based on the research carried out, it was estimated that the optimal sleep dose is seven to eight hours a day. However, it is not only the length of sleep that is important, but also the preservation of a kind of “schedule” of sleep.
It is worth taking care to go to sleep and get up at similar times every day. It is also important to calm down before bed, airing and darkening the bedroom, and at least 30-60 minutes before bedtime, we should stop using electronic devices.
Sleep is an important part of a healthy lifestyle.
Studies show that people who sleep less than seven hours and more than nine hours a day have a 30% higher risk of early death than those who sleep about eight hours. If you care about longevity, take care of the right amount of sleep!
Studies have shown that sleep restriction may increase the presence of markers of inflammation. Inflammation is a risk factor for heart disease and stroke, so it can partly explain why bad sleep is associated with heart disease.
Sleeping with a book under the pillow, unfortunately, does not affect the contents contained in it. However, sleep helps in the processing and preservation of memories, and thus also affects the improvement of memory. It has been confirmed by scientific research that people who sleep after learning better cope later with tests that check the acquire knowledge.
The use of sleeping pills can cause memory problems!
According to one of the studies, people who did not sleep at least 17-19 hours did the tests the same or even worse than people who had a blood alcohol content of 0.05 per milile.
The speed of reaction of people who did not sleep for some tests was reduced by up to 50%, and the accuracy in solving them was much worse than when they were under the influence of alcohol.
In addition, people who have not slept for a long time usually have a problem in assessing their condition.
As in the case of stress, the relationship between depression and sleep goes both ways. Depression is often associated with sleep disorders. Studies have also shown that too little sleep or poor quality sleep can affect the development of depression.
The reason for this relationship has not yet been fully understood, but it has been shown that sleep disorders can reduce the amount of pleasure we feel in everyday life.
Stress can of course affect sleep disorders, but also lack of sleep can contribute to increasing the amount of stress in our lives.
A limited amount of sleep affects the increase in the level of cortisol in the blood. Cortisol is called the stress hormone. Our body treats lack of sleep as a stress factor.
Bad sleep is correlated with various heart problems, including high blood pressure, atherosclerosis, heart attack and stroke. Only one sleepless night can cause a person with hypertension to have elevated blood pressure throughout the next day.
Lack of sleep not only reduces the activity of the parasympathetic nervous system, but also increases the activity of the sympathetic nervous system, that is, the one that starts at the moment of fight, flight, stress.
Links between the development of type 2 diabetes and sleep deprivation are associated mainly with an increased risk of obesity. The more or less we sleep, the more we are exposed to fatigue. The more obese we are, the more we are exposed to the development of diabetes.
In addition, poor sleep can affect the secretion of hormones associated with glucose metabolism. Sleep also seems to reduce the activity of the parasympathetic nervous system, which plays a role in controlling and releasing insulin.
One of the studies showed that people whose sleep was limited to 4.5 hours a day for 4 consecutive nights, noted a 16% decrease in the body’s overall ability to respond properly to insulin.
A three-year study of more than 20,000 people showed that people who slept less than five hours more often experienced problems of overweight and obesity compared to those who slept seven hours. This is probably due to a greater appetite (especially for salty and sweet foods) as a result of sleep deprivation.
In summary, sleep is an extremely important part of a healthy lifestyle. We often focus too much on physical activity and diet, forgetting that without proper quantity and quality of sleep, we can not be healthy, slim and full of energy.