Have you ever been told you've woken up on the wrong side of the bed? Getting enough sleep is vital to a positive mood and having enough energy to attend to your daily tasks. But did you know that when you suffer from poor sleep, you can put yourself at risk for severe medical conditions like heart disease, stroke, obesity, and diabetes? Good sleep hygiene is crucial for a healthy and long life.
Adults should aim to rest at least seven to nine hours at night. To ensure quality sleep, limit all caffeine intake after 2 PM. Establish a bedtime routine and be consistent each night so your body can grow accustomed to it. Make sure your room is dark, cool, and comfortable so you can rest well. Limit the use of all electronic devices at least 30 minutes before bedtime, so it doesn't interfere with your natural rest patterns.
If you get good sleep each night, you’ll reduce your chances of developing serious illnesses. You’ll also boost your overall wellness. Here are a few health problems that good sleep helps prevent!
When you don’t get enough sleep, you risk doing long-term damage to your heart. Research has shown an association between sleep deprivation, sleep apnea, and cardiovascular disease. Getting enough sleep ensures your body can keep your blood vessels heart-healthy and repair any damage.
Lack of sleep may increase your risk of stroke. Researchers found sleeping less than six hours a day raises the chances of stroke by 15 percent. Sleep deprivation disrupts one’s hormonal balance, blood pressure, and blood sugar, all leading factors that can cause a stroke.
Sleep deprivation may impact your chance of becoming overweight or obese. Sleep controls the hormones leptin and ghrelin, which communicate feelings of hunger and fullness to your brain. If you don't sleep enough, your brain reduces leptin levels and increases ghrelin levels, making your stomach feel empty and causing you to reach for a snack right before bedtime.
For those people who are prediabetic or have type 2 diabetes, there’s a link between poor sleep and high blood sugar levels. Researchers believe sleep problems affect blood sugar levels by impacting insulin and cortisol. One study observed a quarter of all individuals with diabetes, who slept less than six hours, reported dangerously high sugar levels.
Sleep is precious in warding against diabetes. If one experiences extended sleep deprivation, one could risk developing insulin resistance as early as childhood.
Getting good sleep is crucial to positive emotional and mental health. When your body progresses through each sleep stage – light, REM, and deep – it fosters better cognitive processing. You cut this restorative time short without enough sleep, impacting your overall mood and putting your mental health at risk.
Depression is explicitly one mental illness where people often have trouble sleeping. The connection between sleep and depression seems to be this: too little or too much sleep exacerbates depressive symptoms. However, if you focus on getting good sleep and other treatment options, you can help improve your mental health.
Another reason to catch more Zzz's is for the added immunity boost. Our society deals with viral infections like the flu and common cold each season. If you have an extended lack of sleep, your immune system will be ill-equipped to fight back against these viruses. Protect your health by sleeping more.
Sleep deprivation has been shown to cause fertility issues in men and women because of the impact on hormone production. Scientists found that women who rested less than seven hours were 15 percent less likely to get pregnant than other women. The common thought is that a lack of sleep causes one’s body to produce more stress hormones and less reproductive hormones, causing fertility issues for women who get less sleep.
The solution is simple. If you want better wellness and a longer life, ensure you get quality sleep each night. You can alleviate or even eliminate these seven health concerns with good sleep hygiene
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