Sleep plays a very significant role in the existence of man. Favorably expressed on the correct action of the whole organism, and therefore our health. Provides body regeneration, as well as mental and physical balance. When we sleep, we feel good, we feel rested, we concentrate better, we smile more often, and we are positive about life. Unfortunately, overwork, excessive work, and constant stress make us sleep less and less. Lack of sleep disturbs our brain, interferes with logical thinking and weakens the body. It negatively affects the immunity and condition of our skin, it can also lead to many diseases. Why is sleep so important to our health? What threatens its deficit?
The consequences of sleep deprivation
Sleep allows us to recover, and the brain organizes the information collected throughout the day. Sleep disorders contribute to brain overload and, as a result, impair cognitive processes. If we do not sleep, we expose our body to a number of factors that are harmful to our health, including fatigue, weakness, poor mood, difficulty concentrating. Regular sleep has a huge effect on the immune system. During sleep hours, the body produces the highest amount of growth hormones and most proteins. This creates special cells that respond to our immunity. People who sleep less than 7 hours a day are even three times more likely to get a cold and any infection. Sleep problems also affect our appearance, as they negatively affect our complexion and skin aging.
In addition, lack of sleep can lead to hormonal disorders and cause weight gain. Doctors and nutritionists recommend that you sleep at least eight hours a day. People who sleep less have an increased degree of ghrelin, a hormone that stimulates appetite. Therefore, they are more often obese. Sleep deprivation causes an increased risk of developing chronic disorders such as heart disease, stroke, and type II diabetes. A prolonged sleepless state adversely affects our mental health; people with sleep disabilities often get depressed.
How to provide a good night’s sleep?
In order for sleep to positively affect our body, it is important to ensure its quality. Regular life, falling asleep and getting up at the same time are very important. The place where we sleep is also important for the quality of sleep. The colors in the bedroom should be muted and neutral. It is also worth taking care of a good and comfortable mattress. The room in which we sleep should always be ventilated. The temperature in the bedroom is very important. Most suitable is around 18-22 degrees Celsius. The bedroom should be darkened during sleep, as even a small amount of light can interrupt our sleep. Do not eat food or energy drinks immediately before bedtime. We must have dinnered no later than four hours before bedtime. It is also good to give up coffee or tea after 4 pm.
In order for our sleep to be healthy and effective, we must reduce attachment – smoking or using alcohol. It will be easier for us to fall asleep if we stop using the phone, tablet or watch TV before going to bed. At this time, it is recommended to do some relaxing activities before going to bed, for example, take a soft bath, listen to quiet music, read a book. Natural ways to improve sleep quality are a glass of warm milk, herbal teas (such as lemon balm or chamomile), or chocolate (increases the level of serotonin, which helps you fall asleep).
How long should we sleep?
The need for sleep is not the same for everyone. It depends, among other things, on age, fitness and lifestyle. The older we are, the less sleep we need. A newborn baby should sleep 14-17 hours a day, between the first and second year of life this time is reduced to 11-14 hours. At preschool age (3-5 years), children sleep 10-13 hours, and at the age of 6 to 13 years it will be 9-11 hours. Teenagers need 8-10 hours to sleep, and adults (18-64 years old) need 7-9 hours. Older people do not feel the need for sleep as they grow older, and usually 7-8 hours of sleep is sufficient. It is worth emphasizing once again that the demand for sleep is a separate matter. However, you should not sleep less than 6 hours, as this interferes with the body’s natural life activities.