Hello All, today we are looking at how not enough sleep can affect your health.
If you exercise every day and eat a healthy diet it will all be wasted if you do not sleep enough. It’s recommended you get at least 7 hours a night.
1. How much sleep do people need
2.what Can Happen If You Don’t Sleep Enough
3. Sleep Deprivation
4. Effects of not enough sleep on your heart
5. What to avoid to sleep Better.
6. My Final Thoughts
How Much Sleep Do People Need.
- Older adults, 65+ years:need 7 to 8 hours.
- Adults, 26 to 64 years: need 7 to 9 hours.
- Young adults, 18 to 25 years: need 7 to 9 hours.
- Teenagers, 14 to 17 years: need 8 to 10 hours.
- School age children 6 to 13 years: need 9 to 11 hours.
- Preschool children, 3 to 5 years: need 10 to 13 hours.
- Toddlers, 1 to 2 years: need 11 to 14 hours.
- Infants, 4 to 11 months: need 12 to 15 hours.
- Newborns, 0 to 3 months: need 14 to 17 hours.
I am quite shocked at some of these amounts, how about you?
What Can Happen If You Don’t Sleep Enough
Short term issues:
Lack of concentration, missing as little as 1 1/2 hours can have an effect on how you feel on a day to day basis.
It can make you very sleepy and tired during the day.
Lack of sleep can affect your ability to think, remember and process information.
It can make you feel moody and you can become more likely to have Arguments with others close to you.
You may become less likely to take part in normal daily activities or to exercise.
It can make you feel Drowsy increasing the probability of driving accidents for thousands of crashes, injuries and deaths each year, according to the National Highway Traffic Safety Administration.
Long term problems:
Some of the most serious problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke.
Other associated issues include obesity, depression, impairment in immunity and lower sex drive.
Insufficient sleep can also affect hormone production, including growth hormones and testosterone in men.
Chronic sleep deprivation can affect the way you look. Over time, it can lead to premature wrinkling 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.
So lack of sleep could mean even more wrinkles.
A nighttime breathing disorder called obstructive sleep apnea can interrupt your sleep and lower sleep quality.
As you wake up throughout the night, this can cause sleep deprivation, which leaves you more likely to get respiratory infections like the common cold and flu like symptoms. Sleep deprivation can also make existing respiratory conditions worse, such as Chronic lung illness.
Effects Of Not Enough Sleep On Your Heart
In a recent study it showed that not enough sleep is associated with increased calcium buildup in the heart’s arteries. This calcium is a component of plaques that cause heart attacks.
In the study, it also showed that one hour less sleep each night increased the risk of arterial calcification by 33%. And people who slept less than six hours per night had the greatest risk of developing changes in the arteries of the heart.
People who do not sleep enough can have a reduced production of hormones that suppresses appetite, and this may contribute to weight gain.
These associations may explain the increases of cardiovascular disease in those that don’t sleep enough. In a recent study from Columbia University, sleep-deprived people ate an average of 300 extra calories compared to those who enjoyed a full night’s sleep.
Not sleeping enough increases the risk of cardiovascular disease.
A 2008 study found that Not enough sleep increased the risk of coronary calcium deposits, a very good sign of heart disease.
What to Avoid to sleep Better
- Stop drinking caffeinated drinks near bedtime.
- Drink less alcohol.
- Find the time to do exercises during the day
- Don’t eat a heavy meal to close to bed time.
- Make time to read, listen to soothing music or take a warm bath to relax you and to help to prepare you for sleep. Turn off the computer, mobile phone and television at least half an hour before going to sleep. Studies show that the mental stimulation from these devices makes it harder to fall asleep and stay asleep.
My Final Thoughts
Did you realize just how important sleep was? I Knew it was a great thing to sleep well but I didn’t understand just how important it was to our health until I researched this article.
Our health is our responsibility. Eating healthy, exercising regularly and sleeping well go hand in hand. It is not good to only do one or two out of three, especially if the one you don’t do is get enough sleep.
Not getting enough sleep affects us in so many bad ways.
If you sleep less than 6 hours a night you are four times more likely to have a stroke. That is a very scary thought.
If you take charge of your sleep and make it a priority, you can enjoy a variety of health benefits.
I wish to thank you for taking the time to read this article. If you found it of value then leave a comment or question below, I will get back to you. I love hearing from you.
If you know anyone else who would benefit from reading it, then please feel free to share it.
Take great care of yourself because you are worth it
Stay safe and well