#important #proper #sleep #body
Do you feel sluggish, apathetic and sluggish? Do you experience mood swings – depression or short temper? At work, do you find it difficult to gather your thoughts, concentrate, create something creative and finish on time? Are you more hungry for fatty and high-carbohydrate products? Did you know that the above symptoms may be a SYMPTOM OF SLEEP DEAD! Research conducted in 16 European countries shows that it is the inhabitants of Poland who have the greatest problems with sleep! Most often, we experience difficulty falling asleep, frequent waking up in the middle of the night, morning tiredness…
Short sleep lowers immunity
Scientists from the Universities of California, Pittsburgh and Carnegie Mellon (USA) have proven that adequate sleep is necessary to maintain good health. Short sleep lowers the body’s immunity, increasing the risk of contracting a common viral infection several times. People who typically slept less than 6 hours a night were 4.2 times more likely to develop an infection than those who slept at least 7 hours. For people who slept less than 5 hours, the risk was 4.5 times greater.
Sleep protects the heart
Seven or more hours of sleep increases the benefits your heart receives from a healthy lifestyle – suggest research reported by the “European Journal of Preventive Cardiology”. For people who led a healthy lifestyle – exercising, eating healthily, drinking alcohol in moderation and not smoking – the risk of cardiovascular disease decreased by 57%, and the risk of death from stroke or heart disease – by 67%. However, adequate sleep (seven or more hours a day) turned out to be even more important – thanks to it, a healthy lifestyle significantly more effectively protected against heart disease and stroke (the risk of disease decreased by 65% and the risk of death – by 83%).
You gain weight from lack of sleep
Sleeping less than 6 hours a day can disrupt your appetite and cause obesity – reports the American Journal of Human Biology. Dr. Knutsen has compiled experimental and observational research on sleep. It follows from them that that sleeping less than six hours a day leads to an increase in body mass index (BMI), which is an indicator of overweight and obesity. Too little sleep disrupts the secretion of ghrelin and leptin, which increases appetite and disturbs the feeling of satiety. As a result, a sleep-deprived person eats more and moves less.
Lack of sleep increases blood pressure
Research conducted in 2007-2009 by the team of prof. Susan Redlin from Harvard Medical School included 784 men over 65 years of age. At the beginning of the study, none of them had hypertension, at the end 243 men suffered from it. It turned out that Men whose deep sleep was the shortest were 84 percent more likely to have high blood pressure than those who slept deeply the longest.. High blood pressure increases the risk of heart attack, stroke and other health problems.
Sleep adds beauty
People who are deprived of sleep for a long time look less healthy and attractive than those who are rested -confirmed by Swedish research, the results of which are published in the British Medical Journal. Scientists from the Karolinska Institutet in Stockholm decided to verify the common belief that sleep adds beauty. For this purpose, two photos were taken of each of the 23 young volunteers – men and women – one after eight hours of sleep and the other after 31 hours of wakefulness. All photos were taken in a standard way – from the same distance, without makeup and with the same facial expression. Those who lacked sleep were rated as less attractive and in poorer health.
Sleep cleanses the brain of toxins
During sleep, the brain is cleansed of toxins produced during intense mental work – say American scientists in “Science”. A team of specialists from the University of Rochester Medical Center believes that one of the main reasons we need sleep is to cleanse our brain. Scientists have shown that during sleep, brain cells shrink and the gaps between neurons open, allowing toxins to be washed out by the fluid. If the brain cleansing process is disturbed, disturbances in its functioning may occur – as in Alzheimer’s disease, in which pathological proteins accumulate in the brain.
Sleep deficiency and life expectancy
People who sleep less than 6 hours a day have an increased risk of premature death – results from Italian-British research reported by the Sieep magazine. The analysis revealed that people sleeping less than 6 hours every night were 12 percent more likely to die prematurely than people getting the recommended 6-8 hours of sleep.
Deep sleep helps memory
“A healthy night’s sleep is the best way to strengthen your memory. … sleep strengthens the connections between nerve cells in the brain, which is crucial for learning and memory processes” – writes the BBC online service. Research by scientists from the University of Geneva was presented at the conference of the Federation of European Societies for the Study of the Nervous System (FENS).
Shallow sleep and diabetes
“The lack of a deep sleep phase leads to the development of insulin resistance, which promotes obesity and may lead to type II diabetes” – informs the journal “Proceedings of the National Academy of Sciences.
HOW TO CARE FOR HEALTHY SLEEP
In addition to leading a healthy lifestyle, cover your windows at night and enrich your diet with Melatonin (Melatonin) – a naturally occurring hormone produced in the central nervous system by the pineal gland. It plays an important role in regulating the circadian rhythm of sleep and wakefulness. Melatonin given in the form of supplementation, it helps you fall asleep and sleep soundly throughout the night, and also alleviates the subjective feelings of jet lag. Its consumption can be a simple solution and salvation for people suffering from insomnia, having problems with sleep and adapting to time changes. It is a substance produced by our body, so its use is safe, without the risk of addiction! Melatonin not only helps you fall asleep, but also ensures the right quality and quantity of sleep. To get up in the morning fully rested, regenerated, energized to act and with a head of new ideas.
