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Problems associated from lack of sleep
Why Sleep Is Important
Your brain needs sleep because it exercises the parts of the brain you don’t normally use. Your body needs that downtime to repair and refresh its systems. Lack of sleep is associated with mental decline and overeating, which lead to major aging conditions. It’s important because sleep is the single most effective way to increase the amount of growth hormone in your body and growth hormone is what makes us look young. People who sleep less than six hours a night increase their risk of viral illnesses by 50 percent. They also have an increased risk of heart disease and strokes. Lack of sleep appears to affect hormone levels. Leptin is a hormone released by fat cells which signals the brain to stop eating. Ghrelin, a hormone made in the stomach, signals the body to continue eating. Studies have shown that in individuals who are sleep deprived (i.e. sleeping less than 8 hours per night), leptin levels are lower and ghrelin levels are higher. This combination is therefore likely to increase appetite. On top of all that, the brain interprets a drop in leptin as a sign of starvation. In order to protect itself, the body not only responds by increasing your appetite, but it also burns fewer calories. But, that’s not all. Lack of sleep also seems to affect insulin resistance and blood glucose levels. Insulin is the hormone that lets glucose (aka blood sugar) into the body’s cells, to be burned for energy. When people are insulin resistant, the insulin does not work efficiently. This can increase the risk for heart attack, stroke, and diabetes. How to get a good night’s sleep First, you have to prepare for sleep. Figure out when you want to get up, and count backwards 8 hours. Then take a 15-minute period before that to start your slowdown process. So that’s five minutes finishing up last-minute chores; five minutes of hygiene stuff, like brushing your teeth; and five more minutes to relax into sleep. Try to develop a bedtime ritual so that you start to connect these pre-bed activities (such as bathing or listening to certain music) with a winding-down sensation, and then doing them or even thinking about doing them will make you feel relaxed and sleepy. Make sure that your sleeping environment is comfortable and conducive to sleep: quiet, dark, clean and uncluttered, with no distracting or unsettling smells. Consider earplugs, an eye mask or block-out curtains. Avoid activities such as eating and exercising immediately before bed. Also, try to avoid taking caffeine, smoking or alcohol before bed time. Lastly, if you are still having issues sleeping you might try taking a sleep aid supplement that contains active ingredients such as 5-Hydroxytryptophan, Valerian or Chamomile. |
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