Most people understand that the human body needs regular sleep in order to thrive. Other than the fact that it leaves them feeling rested and rejuvenated, they often don’t realize what happens while they’re sleeping or the specifics of why it’s so important. When a person is frequently unable to sleep, whether it’s due to insomnia, stress, or an overcrowded schedule, it creates a number of problems, such as an increased risk of type 2 diabetes due to an inability to regulate one’s blood sugar. People who are unable to sleep cannot properly process or consolidate their memories, which can hinder their ability to remember or perform new skills. According to research, sleep also affects the body in a number of positive ways, such as strengthening the immune system. It’s crucial that people understand some of the most important ways that sleep affects their body so that they can make every effort to always get the rest that they need.
Sleep and Your Heart
Shortened sleep duration is a problem that can heighten the threat of heart attacks, stroke, and coronary heart disease. The recommended sleep duration is between 7 and 8 hours; inadequate sleepers are people who get less than 6 hours nightly. There has been a significant amount of research into how a lack of sleep affects the heart, as does insufficient amounts of deep sleep. These studies have shown that improper sleep increases the risk factors for heart disease. Some of these risk factors include hypertension due to a failure of one’s blood pressure to lower with sleep, insulin resistance, and an increase in C-reactive protein.
Sleep apnea is a condition that affects sleep and is commonly identified as being bad for the heart. It is a disorder in which a person stops breathing while sleeping. When this happens, it causes an increase in blood pressure and heart rate. Sleep apnea puts a strain on the cardiovascular system; in addition, sudden death may occur in people who have heart disease, resulting from having low blood oxygen while sleeping.
Weight Gain and Lack of Sleep
When a person fails to get enough sleep, there is a change in the chemicals that their body produces. Under normal circumstances, a person produces a hormone that reduces hunger called leptin. Inadequate sleepers produce less of this hormone, and instead, there is an increase in a hormone produced in the stomach that makes one feel hunger, called ghrelin. This hunger is often for sweets and fast foods that are high in starch, carbohydrates, and salt. They also tend to eat fewer vegetables and fruit. Lack of sleep also makes losing weight more difficult, as a person on a diet will primarily lose muscle versus fat. Additionally, the metabolism rate is lower when a person is awake for longer periods.
Getting a Better Night’s Sleep
Considering the problems that come with being an insufficient sleeper, it’s important for people to make an effort at getting a better night’s sleep. The first step toward doing this is to determine what is impacting their ability to get a proper amount of rest. For some people, the answer is to simply go to bed sooner. Busy individuals should adhere to a schedule for when they’ll stop working, what time they’ll go to bed, and what time they’ll wake up each day. In general, everyone should go to sleep and wake up at the same time every day of the week and on weekends. People who suffer from insomnia or are unable to sleep a minimum of 7 hours should make adjustments to their sleep-related habits, known as sleep hygiene. One’s bedroom should be a quiet place that’s free of televisions, computers, smartphones, and other devices, as their light can interfere with the production of melatonin, a hormone that is released into the blood when it’s dark. This hormone helps people to feel relaxed, less alert, and sleepy. The bedroom should also be a room that’s only used for sleeping and intimacy.
Getting a good night’s sleep also includes adjusting what and when a person eats and drink at night. One should plan to eat their dinner and have their last alcoholic drink of the day at least three hours before bedtime. Caffeine is another cause for concern for people who are unable to sleep. Chocolate, sodas, and coffee are all caffeinated items that should not be consumed for 4 to 6 hours before bedtime. Both exercising at least 30 minutes three times a day and a warm bath roughly an hour before going to bed can help people to sleep better. People who feel they’re suffering from sleep apnea due to snoring and feeling unrested should contact their physician, who will do an evaluation and order testing.
- How Sleep Affects Your Heart
- Why Lack of Sleep Is Bad for Your Health
- Ten Fascinating Things That Happen While You’re Sleeping
- What Happens When You Sleep
- The Science of Sleep: Understanding What Happens When You Sleep
- What Happens in the Brain During Sleep
- Sleep, Learning, and Memory
- UCLA Sleep Disorder Center: Heart Disease
- Help With the Headlines: Sleep and Heart Health
- Sleep Apnea Symptoms and Causes
- Sleep and Weight Gain
- Evidence-Based Living: The Link Between Sleep Deprivation and Weight Gain
- Expert Says That Being Sleep-Deprived Leads to Weight Gain, Other Disorders
- Sleep Loss Boosts Hunger and Unhealthy Food Choices
- Sleep Apnea and Heart Disease, Stroke
- Less Sleep Leads to More Eating and More Weight Gain, According to CU-Boulder Study
- Sleep Hygiene Tips
- Sleep Hygiene (PDF)
- Improving Your Sleeping Habits (PDF)
- Do’s and Don’ts of Sleep
- Why Can’t I Sleep? Common Barriers to Catching Your Z’s
- Sleep Rocks: Get More of it
- Sleep Deprivation and Deficiency
- Sleep and Your Health
- Sleep Needs: What to Do if You’re Not Getting Enough
The post The Benefits of Getting More Sleep appeared first on Mattress Clarity.