Here's what happens when you don't get enough sleep:
If you continue to work without getting enough sleep, you could have serious, long-term health problems. Some of the serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure, and stroke.
Other potential problems include obesity, depression, decreased immunity, and decreased sex drive.
Chronic sleep deprivation can even affect your appearance. Over time, it can lead to premature wrinkles and dark circles under the eyes. There is also a link between lack of sleep and an increase in the stress hormone, cortisol, in the body. Cortisol can break down collagen, the protein that keeps skin smooth, and stress can cause serious physical and mental health problems.
Short-term problems of getting too little sleep can include:
- Lack of alertness. Even the lack of just one hour of sleep can have a big impact on how you feel.
- Excessive daytime sleepiness. It can cause you to become very sleepy and tired during the day.
- Impaired memory. Lack of sleep can affect your ability to think, remember, and process information.
- Relational stress. It can make you feel moody and you may become more susceptible to having conflicts with other people.
- Poor overall quality of life. You may become less likely to participate in normal daily activities or exercise.
- Increased likelihood of traffic accidents. Drowsy driving is responsible for thousands of crashes, injuries and deaths every year, according to the National Highway Traffic Safety Administration.
If you eat a healthy, balanced diet and exercise regularly, but don't get at least seven hours of regular sleep every night, you may be undermining all your other efforts to have a good overall health.
And I'm not being dramatic! Many of us fail precisely when it comes to getting good sleep.
First and foremost, we need to make sleep a priority. To have good health I always recommend a good diet and exercise 006 to everyone, but in the same line I also recommend adequate sleep. Because without good sleep everything else may be insufficient to maintain a healthy and active life.
What are the symptoms of sleep deprivation?
The main signs and symptoms of sleep deprivation include excessive daytime sleepiness and perturbations during the day, such as reduced concentration, slower mind thinking, and mood swings.
Feeling extremely tired during the day is one of the characteristic signs of sleep deprivation. People with excessive daytime sleepiness may feel sleepy and have difficulty staying awake even when they need to. In some cases, this results in short periods of sleep, where a person falls asleep for a matter of seconds.
Insufficient sleep can directly affect how a person feels during their waking hours and put their life and the lives of others at risk in certain situations.
Examples of these symptoms include: Slow thinking. Shortened alertness periods. Frayed memory. Erroneous or risky decision-making. Lack of energy. Mood swings, including feelings of stress and anxiety or irritability.
Each person's symptoms may depend on the extent of their lack of sleep and whether it is acute or chronic. Some individuals are more likely to experience stronger symptoms after a bad night's sleep, and this seems to be linked to each person's genetics.
Stimulants such as caffeine can also mask the symptoms of lack of good sleep, so it is important to note how you feel with and without these substances so that you can evaluate your problem properly, and not mask it with excessive coffee drinking.
Sleep plays a key role in the effective functioning of almost every system in the body, so a persistent lack of sleep creates significant risks for physical and mental health.
How to Sleep Better:
1. try to sleep long enough.
Trying to get enough sleep is as important to our health as taking a remedy when we are sick.
With all the demands of our modern time, you may put a good night's rest at the bottom of your priority list. But we need to schedule adequate time for sleep, because it's so easy to stay up late watching TV or talking with our friends.
However, when you do that, you quickly run into a sleep deprivation problem that can seriously affect you.
2. Keep your bedtime consistent.
Waking up at the same time every day will actually help you sleep better at night. A fixed waking time helps build a strong desire to sleep during waking hours. This sleep pulse builds gradually. Shortening your bedtime will make it harder to fall asleep the next night. Sleeping late on the weekend makes it much harder to wake up on time on Monday morning.
It is also important to do some relaxing activity, such as reading a book before bed. By making these activities part of your bedtime ritual, you can train yourself to associate these activities with sleep. This association will help you fall asleep more easily.
3. Make time to stop daily activities.
In our modern society, especially in big cities, people are getting too little sleep with strong negative consequences. They put sleep way down on their priority list because there are so many other "important" things to do.
Family, personal stuff, and work life are challenges that take away our sleep, but if people understood how important proper sleep is, and how sleeping better contributes to our well-being and can make a huge difference in our daily performance, they wouldn't neglect the time they put aside for sleep.
4. If you wake up during the night, avoid looking at your clock.
When you look at the time in the middle of the night, you don't just look at a number. You start making mental calculations, you think about how long it's been since you've been in bed, how long it is until you get up, and what you have to do in the next day. And before you know it, a lot of time has passed that cuts into your useful sleep time.
5. Put away cell phones and tablets before you go to bed.
Electronic devices keep your mind running and away from the relaxed state you need to achieve before bed, so they should not be taken to the bedroom. It is a good idea to put away devices such as cell phones and tablets at least an hour before bedtime.
Lack of sleep can have serious consequences.
Many people fail to get enough quality sleep, and this can affect their health, well-being, and ability to do daily activities.
The right amount of sleep can vary from person to person, but experts agree in recommending that adults get at least 7 hours of quality sleep every night. They also estimate that more than one-third of adult people do not get enough sleep.
Occasional sleep interruptions can be a nuisance, but they can be overcome. But, a continued lack of quality sleep can affect a person's performance at work or school, their ability to function well day after day, their quality of life, and their health.
Sleep deprivation can harm a person's mental and physical health, their performance at school or work, and their overall quality of life.
In addition, a persistent lack of sleep can lead to complications or indicate an underlying health problem, such as sleep apnea or anxiety.
How to treat the lack of sleep.
Anyone who is worried about his lack of sleep, and that the tips indicated above are not enough to help him sleep better, should try to treat this problem as soon as possible, using a natural remedy that helps him fall asleep better, as we indicate in the code at the bottom. Or contact a health professional to prescribe something stronger.
But you have to consider that sleeping medicines are very addictive and once you start taking them it will be very difficult to sleep without their help. It is therefore advisable to use natural remedies first, which does not cause these problems, and only use prescription drugs as a last resort.