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This is why lack of sleep is bad for your physical and mental health

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Sleeping well is just as important as eating healthy and staying fit. Human beings spend almost a third of their life sleeping and it is something they cannot do without. This is why, on the other hand, lack of sleep is bad for physical and mental health. According to some studies by the National Sleep Foundation, adults should sleep 7 to 9 hours a night, but currently 30% of the population sleeps less than 6 hours. This is a real risk factor for the well-being of the organism and for the social one.

This is why lack of sleep is bad for your physical and mental health

Sleep deprivation has major consequences that go far beyond just physical fatigue.

Our immune system works mainly during sleep by producing substances that defend us against disease. If you suffer from insomnia this cannot happen and so you get sick more easily. The health problems that are encountered can also be very serious, such as: cardiovascular disease, diabetes, cancer, hypertension and stroke.

During sleep, the brain processes the experiences lived during the day by fixing new memories. Lack of sleep prevents learning of this new information and reduces attention and memory, among other things.

If you don’t get enough sleep, less serotonin will be produced, the mood hormone and precursor of melatonin, which, in turn, regulates the sleep-wake rhythm. All this will cause an increase in irritability and the mood will be unstable, generating apathy and depressive states.

A few hours of sleep also cause an altered appetite. In fact, there will be an increase in cortisol, the stress hormone, which if kept constantly high causes you to eat more and accumulate abdominal fat. It will also be more difficult to lose weight and this will lead to overweight and obesity.

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Here are some tips to help you rest better

It is not only important to get enough sleep but also to sleep well; these are some tips:

  • Sleep at least 6 hours a night, even better if they are 8;
  • Try to always go to bed at the same time;
  • Rest in a dark room, because the dark stimulates the production of nocturnal hormones, such as melatonin;
  • Avoid heavy physical exercise in the evening, but prefer relaxing activities such as yoga and meditation;
  • Turn off electronic devices at least an hour before, because the blue light they emit has a negative impact on our sleep: it is advisable to use a protective filter;
  • Fill up on magnesium, the deficiency of which causes chronic insomnia;
  • Never have dinner after 8pm and it is important to have light dinners based on whole grains, a small amount of protein and plenty of vegetables; foods must be rich in tryptophan, zinc, magnesium, vitamins B1 and B6;
  • Do not drink alcohol, coffee and energy drinks;
  • Read a book;
  • Perfume the room with essential oils, such as jasmine, lavender, mandarin, and sandalwood.

We must never neglect sleep: our body and mind will thank you!

(We remind you to carefully read the warnings regarding this article, which can be consulted WHO”)

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