We have all experienced how we feel when not getting enough sleep. Loss of energy, heightened emotions, memory fog, weight gain, fatigue, lack of concentration … need I go on? The habit of skimping on sleep can actually cause long-term concerns in virtually all aspects of their health. In the United States, 50-70 million adults suffer sleep deprivation and the numbers keep growing. This is why it is important to know the top 10 health concerns caused by lack of sleep.
DID YOU KNOW?
Sleep deprivation lowers the levels of leptin hormone that regulates fat and hormone ghrelin increases hunger. This results in increased hunger and appetite that can easily lead to overeating and weight gain.
has been determined by the National Sleep Foundation that adults need seven to nine hours of sleep every night – not only during the work week, but every night – yes, that includes the end of week. And it is the body’s circadian rhythm, which is the sleep-wake cycle, which actually leads to the rhythms of biological activity at the cellular level.
[Causes common sleep deprivation
Common causes of sleep deprivation include:
- alcohol consumption
- caffeine before bedtime
- use of electronic devices that emit light before bedtime
- eat refined carbohydrates before bed
- oversleeping, sleeping in
- sleep environment (night lights, EMF, room too hot / cold, cold outside noise, etc.)
- uncomfortable mattress
- stay up late
- diseases (colds, allergies, sleep apnea, aches and pains, hormonal imbalance)
- shift worker
- prescription and OTC drugs
- emotional distress (worry, anxiety, depression)
DID YOU KNOW?
One of the most interesting biological processes occurring during sleep is that your brain cells are reduced by 60 percent, allowing more efficient waste disposal.
10 Health concerns caused by habitual sleep deprivation
- Lack of sleep increases the risk of other diseases . Lack of sleep can put at risk for heart disease, heart attack, heart failure, irregular heartbeat, high blood pressure, stroke, some cancers and diabetes. According to Harvard Medical School , only one night without enough sleep for people with hypertension can cause high blood pressure throughout the day.
- Lack of sleep decreases your ability of critical thinking. Lack of sleep impairs their learning and cognitive processes in many ways. First, attention, alertness, concentration, reasoning and problem solving deteriorates. This makes it more difficult to learn efficiently. Second, overnight, several sleep cycles play a role in “consolidating” memories in the mind. If you do not get enough sleep, you will not be able to remember what you have learned and experienced during the day.
- Lack of sleep can contribute to depression. A Dream in America poll, conducted in 2005 showed that people who were diagnosed with depression or anxiety were more likely to sleep less than six hours a night. In a 2007 study of 10,000 people, people with insomnia were five times more likely to develop depression than those without. In fact, insomnia is often one of the first symptoms of depression. Insomnia and depression may actually feed on each other. Sleep loss usually aggravate symptoms of depression, and depression can make it more difficult to sleep. On the positive side, treating sleep problems can help depression and its symptoms, and vice versa.
- Lack of sleep can make you look older. Lack of sleep will cause your body to release more cortisol which is a stress hormone. Excess cortisol can trigger skin collagen, the protein that keeps skin smooth and elastic, to break down. Lack of sleep can also cause the body to release insufficient human growth hormone. As we age, the human growth hormone helps increase muscle mass, skin thicken and strengthen bones. sleep expert Phil Gehrman, comments doctorate. “It is during deep sleep – what we call the slow wave sleep – that growth hormone is released it seems to be part of the repair of normal tissue – Patching day wear. “
- lack of sleep affects your memory. In 2009, US and French researchers found that brain events called “waves” of sharp waves are responsible for memory consolidation. The waves also transfer the information learned hippocampus to the cerebral cortex of the brain, where long-term memories are stored. sharp wave ripples occur mostly in the deepest levels of sleep.
- Lack of sleep can affect your weight . According to Harvard Medical School , studies have found a link between lack of sleep and weight gain. Not getting enough sleep is associated with lower levels of leptin, a hormone that signals the brain that has enough food, as well as higher levels of ghrelin, a biochemical that stimulates appetite. In a 2004 study, people who slept less than six hours a day were almost 30 percent more likely to be obese than those who slept seven to nine hours. Sleep loss also stimulates cravings for high-fat, foods rich in carbohydrates. Another recent study published in the journal Annals of Internal Medicine showed that even fat cells body need sleep in order to properly process insulin. These results provide further evidence that adequate sleep is vital for a healthy metabolism.
- Sleep deprivation alters hormones. Researchers at the University of Chicago Medical Center on October 23, 1999 the The Lancet found that chronic sleep loss can reduce the ability of even young adults who perform basic functions such metabolic functions as processing and storage of carbohydrate or regulation of hormone secretion cutout standard eight to four hours of sleep each night significant changes in tolerance and endocrine function glucose changes that resembled the effects of the elderly or the early stages of diabetes after less than one week. Lack of sleep also decreases the secretion of thyroid stimulating hormone and increased cortisol levels in the blood, especially during the afternoon and evening. “Wired-n-tired” it is often customers describe the feeling when certain hormones go out of balance due to lack of sleep, creating an endless cycle of hunger, lack of carbohydrates, and more lack of sleep . It is interesting that all these concerns hormones quickly returned to baseline during the recovery period, when participants spent 12 hours in bed.
- Lack of sleep affects your immune system It is said that during sleep the body does the most healing and repair work between the hours of 22: 00-2: 00 PM. During sleep, your immune system produces protective cytokines and antibodies that fight infection and cells. Use these tools to fight foreign substances such as bacteria and viruses. These cytokines and other protective substances also help to sleep, giving the immune system more energy to defend themselves against the disease. If you are low on sleep, it means your immune system does not have the time to build their forces. The Mayo Clinic suggests that studies show that not getting enough sleep can make your body is not able to fend off harmful invaders.
- Lack of sleep can affect fertility. periodic interruptions with one of normal circadian rhythm can eventually lead to disorders of the reproductive system. Most hormone secretion is controlled by the circadian clock and sleep is one of the events that have a major impact on the daily rhythms and secreted levels. patterns adequate and healthy sleep allow the body to restore and / or repair those rhythms, thus helping in the regulation of reproductive hormones. Lack of sleep can also increase the risk of complications and risk of spontaneous abortion pregnancy.
- Lack of sleep can increase the risk of cancer. A growing body of research suggests that decreased sleep and poor can up the risk of certain cancers. A 2010 study found that among 1,240 people screened for colorectal cancer, 338 were diagnosed were more likely that an average of less than six hours of sleep one night. Even after controlling for traditional risk factors more, polyps were more common in people who slept less, according to the study. Only six hours of sleep a night has been linked to an increase recurrence in patients with breast cancer . Lack of sleep can increase the risk of prostate cancer. In a recent study , researchers surveyed 2,102 men and 1,347 followed the men in the group not fall asleep easily and / or interruption of sleep experienced. About five years later, 135 men developed prostate cancer, with 26 of them having an aggressive form of the disease. The researchers identified twice the risk of developing prostate cancer in men with insomnia sleep.
is interesting to note that in 2012 Americans spent 32.4 billion dollars on sleep aids related noise machines special pillows. 8.6 million Americans reported taking medication to help you sleep better. Undoubtedly, Americans are experiencing difficulty getting restful sleep. One study suggests that if you are getting less than seven hours of sleep each night, even an extra hour of sleep could be a very easy way to improve your health. However, the opposite is also true if you are just getting account less than a night’s sleep, you may be raising their risk of many health problems.
Because your body does most of the work of healing and repair during sleep, it is imperative to address and correct healthy sleep habits in order to feel better and to disable future health concerns and disease. successfully addressing sleep problems is absolutely necessary for good health.
Resources and Research
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