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The less we sleep, the worse we feel and work.
Scientists have calculated that in the middle of the last century, people slept an average of 8 hours, and now many are content with only 6 hours. By reducing the duration of sleep, we want to carve out more time for our personal life, communication with loved ones, and work. But, as it turned out, we only make things worse. In all advanced countries, scientists are conducting research on how sleep deficit affects the body. The results are disappointing.
8 consequences of not getting enough sleep
1. The body reacts to lack of sleep as serious stress. A person becomes irritable, absent-minded, his concentration of attention decreases. In addition, the pressure jumps, the heart rate increases, the work of the stomach and intestines is disrupted. Regular sleep deprivation can lead to neurosis, depression and diabetes.
2. Due to lack of sleep, the brain cannot quickly and correctly classify the incoming information. As a result, in important or critical situations, a person makes the wrong decision. This is especially important for doctors, rescuers, firefighters and supervisors. By the way, lack of sleep among drivers plays an important role in road accidents. Studies have shown that an hour of sleep deprivation lowers a person’s IQ by 1%, 3 hours a week – by 15%.
3. If a woman sleeps less than 8 hours, then the amount of proteins in the blood increases, which provoke the appearance of cardiovascular diseases. It usually starts with hypertension.
4. The more sleep deprivation, the less immune cells in the blood. The production of anti-inflammatory proteins – cytokines, histamine and other substances that fight infections – is reduced. Those who sleep less than 7 hours are 3 times more likely to catch a cold or flu than those who get 8 hours of adequate sleep.
5. Due to the slowing down of blood microcirculation, the mechanism of “adjustment” of clarity in the eyes is disturbed, and the image is blurred. Retinal problems, myopia, increased intraocular pressure and glaucoma may appear.
6. The body is programmed to respond to lack of sleep as an emergency that will take a lot of energy to resolve. And he begins to store this energy. Appetite increases, fat is deposited, a person gets fat. Those who sleep for 6 hours have an increased risk of obesity by 23%; those who sleep for 5 hours have a 50% risk.
7. Lack of sleep immediately affects the face: the skin becomes lethargic, pale and takes on an unhealthy appearance. The reason is as follows. During wakefulness, the skin is protected from harmful environmental influences and internal intoxication. And only during sleep does she have time to take care of herself. Blood rushes to the skin, restores supporting tissues that prevent the formation of wrinkles, actively produces collagen, which maintains skin tone, enhances cellular respiration and sweating. In sleep, skin cells are renewed 2 times faster than when we are awake.
8. Sleep disturbances also affect your sex life. When the bed evokes only one association: how to sleep, there is no time for sex. Accumulated fatigue primarily kills sexual desires in men.
Can I sleep off?
Let go of the illusion: “I will suffer during the work week, but I will sleep on the weekend.” It is almost impossible to make up for a sleep deficit. In extreme cases, you can sleep off within 2 days, that is, for example, today for yesterday night. If you do not get enough sleep from Monday to Friday, and spend half a day in bed on Saturday and Sunday, there is no benefit to the body from this. When a person sleeps “through force” or more than 10-12 hours, this is also abnormal. As a result – the same weakness and fatigue, plus the “headache of the day off” – recently, doctors have such a term.
How much sleep do you need?
Each person has their own sleep rate. It depends on heredity, upbringing and health status. However, sleep doctors are sure that all people need to sleep at least 8 hours a day. You can find out your norm like this. On New Year’s holidays, on vacation, or simply leading a relaxed lifestyle, go to bed clearly at the same time for a week and wake up at the call of the body.
When to go to bed?
At 22-23 hours. At this time, sleep is the deepest, giving you full rest. Popular wisdom says: 1 hour of sleep before midnight is equal to 2 hours of sleep after. This means that the earlier you go to bed, the less time you need to recover.
Sleep disorders are observed in 40% of Russians.
How to fall asleep right away and sleep soundly?
* After 18 hours, do not drink coffee, Coca-Cola, any carbonated drinks, do not eat chocolate, spicy, spicy, smoked foods, they excite the nervous system. Do not eat 2, but preferably 4 hours of sleep. An hour before going to bed, you can drink warm milk with honey and small cookies – this combination is very relaxing.
* Walking before bed is an excellent sleeping aid. 15 minutes is an extreme option, and the most effective is half an hour or an hour.
* Ventilate the bedroom. Buy a humidifier and air ionizer. In a room with dry and hot air, the head will be heavy all the time.
* Sleep only in loose linen or cotton clothing.
* Use an orthopedic mattress. There is no “wave effect” in mattresses with an independent spring unit: if your spouse tosses and turns all night, it will not affect your half of the mattress. An orthopedic pillow supports the neck and ensures a normal blood supply to the brain.
* Turn off all household appliances in the bedroom at night. TV, mobile phone, even in standby mode, emit imperceptible high-frequency sounds that irritate the nervous system.
* At the end of the day, do not watch action films and horror films, do not play computer toys, do not quarrel with your other half, do not discuss important issues. Try to think only good things.