Perhaps we still clearly underestimate the importance of sleep for human health and active longevity. Depriving a person of sleep is comparable to corporal punishment. How seriously does reduced sleep affect the human body? Lack of sleep causes the body to wear out faster and the brain to slow down.

You are a very busy person: meetings, business, training. And when there is not enough time for all this, you can easily borrow 1 - 2 hours from your night's sleep. This habit can be harmful for those who believe that 6 hours of sleep is enough for proper rest.

Side effect of insomnia:heart disease

Research shows that too nap may increase the risk of coronary heart disease. Sleeping less than 5 hours a day can cause a heart attack. This rate is almost double compared to those who sleep longer.

Every extra minute of sleep gives rest to the sympathetic nervous system, which is responsible for releasing hormones during stressful situations. “Hormonal changes can raise blood pressure, increase heart rate, and disrupt glucose metabolism—these are major causes of cardiovascular disease,” explains Sanjay Patel, MD, of Harvard Medical School. “Sleep gives the heart time to relax in a calm environment.” Extending your sleep time can extend your life.

"People who live longer and have good health sleep about 7 to 8 hours a night,” adds psychologist James Maas, Ph.D., a sleep expert at Cornell University. To determine the ideal amount of sleep a person needs, Maas recommends going to bed 15 minutes earlier than usual over the course of a week. If you still feel tired by lunchtime, continue adding 15 minutes to your nightly rest each week until you feel rested and energized.

Side effect of insomnia: weight gain

“Sleep deprivation wreaks havoc on metabolism, seriously sabotaging efforts to maintain ideal weight"says Jana Kloer, MD, an obesity researcher at St. Luke's Roosevelt Hospital in New York City. How it works: Fat cells produce the hormone leptin, which tells the body how much to eat. potential energy it saved. Since leptin production peaks at night while you sleep, sleep deprivation can disrupt levels of the hormone. As a result, your body has no idea how much energy it has stored, so the body stores fat instead of burning it.

A good night's rest is an integral part of a program to maintain optimal body weight. “After a good warm-up, your sleep becomes deeper and slower, which is the restorative stage of sleep that releases up to 70% of your daily growth hormone,” says Cloer. This means that physical training alone is not enough; for muscle growth you also need a full night's sleep.

Side effect of insomnia: decreased libido

"Sleep deprivation may increase the risk of sexual dysfunction," says John L. Pryor, professor of urologic surgery at the University of Minnesota. Testosterone levels drop sharply if you don't get enough sleep, making it difficult to get a normal erection. Decreased libido reduces attraction to the opposite sex. An easy way to get rid of this is to get some sleep.

Side effect of insomnia: weakened immune system

A recent report in the Journal of the American Medical Association shows following results: 11 sleep-deprived but healthy men were given a flu vaccine and had only half the level of antibodies produced by the immune system compared to young men who got good sleep.

Research cited in Psychosomatic Medicine: 25 office workers, spent 8 weeks learning to meditate before getting a flu shot. This group of subjects showed a 53% increase in antibodies compared to their fatigued counterparts.

But it is not at all necessary to do yoga to increase healing power your sleep. Just develop the habit of going to bed, immediately clearing your head of all vain thoughts, then close your eyes and breathe deeply until you fall asleep. In the morning you will wake up more rested and resistant to illness.

Side effect of insomnia: increased risk of injury

When you wake up in the morning, put a gradual load on the spine, limiting yourself to a smooth transition to vertical position. No morning squats. Performing limb flexion exercises immediately after waking up puts three times more stress on the spine than if you started the exercises a few hours after getting out of bed.

The best time for training is from 17:00 to 19:00. Of course, the gyms are crowded at this time. But during the warm-up after work, you will be more vigilant and will not get annoying injuries. Plus, you'll sleep better at night.

Side effect of insomnia: mental slowness

Sleep facilitates the “offline” processing of data learned during the day and its translation into conscious knowledge. "Research based on visual perception, motor skills, and creative tasks have shown that if you don't get enough sleep, learning simply doesn't happen,” says Sarah Mednick, Ph.D., a neuroscientist at the Salk Institute. Do you think she's exaggerating? The National Sleep Foundation reports that sleep deprivation impairs mental performance, much like alcohol does.

Sleep longer, wake up smarter. The greatest ideas of scientific and cultural figures came to their authors in a dream. For development creative potential sleep is very important.

A German study shows that math students solve problems 3 times faster with 8 hours of sleep than those who were sleep deprived. Research from the University of Chicago shows that sleep improves your ability to acquire language skills. Research from the University of Pennsylvania shows that sleeping for at least a few hours after studying material helps you remember information more easily.

Based on materials from an analytical article by Shelley Drozd from Men’s Fitness magazine, translated by Alphatech.com.ua.

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Municipal educational institution Buturlinovskaya average

secondary school No. 1

Festival of Research and creative works students

"PORTFOLIO"

Information and research project

Subject: “How does healthy sleep affect human longevity?”

Project manager: Iskra Olga Yuryevna, biology teacher.

1. Introduction. Healthy sleep is the key to longevity. Objective of the project.

2. What to do if you don't sleep well?

3. Why is lack of sleep dangerous?

1. Introduction. Objective of the project.

Flaw healthy sleep leads to incorrect brain processing of information. When you don't get enough sleep, your brain begins to categorize information using more controlled processes, which can lead to potentially devastating errors in processing new data quickly and accurately.

Sleep deficiency prevents the brain from quickly and correctly classifying information that can be critical in life. important situations for doctors, firefighters, soldiers and parents. Many everyday tasks in our lives require correct categorization by the brain, especially for people in demanding professions.

It is natural for a person to sleep because he wants to sleep, and not because it is time. And it is also natural that he wakes up when he has had enough sleep, and not because he has to. But the lifestyle of a working person does not allow living according to such a scheme. Therefore, many suffer from lack of sleep and sleep disorders.

Project problem:

For my peers, the topic of healthy sleep is very relevant. Many of them are in a state of chronic “lack of sleep.”Impaired sleep quality or lack of quantity leads to daytime sleepiness, memory impairment, difficulty concentrating, etc. That is, daytime physiological and mental condition person, which leads to a decrease in his performance.

Objective of the project:

Collect information about such concepts as “healthy sleep”, “insomnia”. Find out the factors of healthy sleep.

Project product:

useful tips to help maintain health and prolong human longevity.

Healthy sleep.

Healthy sleep is the key to health and success in your career, and its absence is a sure guarantee of decreased ability to work and the occurrence of various diseases.

Dream - a certain physiological state, the need for which arises in a person regularly. This condition is characterized by a relative lack of consciousness and skeletal muscle activity.

Dream - This is a significant and important part of every person’s life. During sleep, our body must recover psychologically and physically, stock up on strength and energy for a new working day.

Healthy sleep requires 6-10 hours, and 8 hours of sleep is considered ideal. Each person has an individual need for sleep, and it is necessary to determine the optimal period of time for you to get enough sleep and provide conditions for healthy, full sleep.

Signs of healthy sleep:

a person falls asleep quickly and unnoticed;

sleep is continuous, there are no night awakenings;

the duration of sleep is not too short;

sleep is not too sensitive; the depth of sleep allows a person not to react to external stimuli.

Therefore, healthy sleep is a calm, deep and uninterrupted process. It is natural for a person to sleep because he wants to sleep, and not because it is time. And it’s also natural that he wakes up when he’s had enough sleep, and not because he has to. But the lifestyle of a working person does not allow living according to such a scheme. Therefore, many suffer from lack of sleep and sleep disorders.

Impaired sleep quality or lack of quantity leads to daytime sleepiness, memory impairment, difficulty concentrating, etc. That is, a person’s daily physiological and mental state deteriorates, which leads to a decrease in his performance.

What to do if you don't sleep well?

If you sleep poorly, often wake up in the middle of the night, or suffer from insomnia, then do not rush to immediately run for a sedative or medication.insomnia treatment and sleeping pills. Perhaps it's all about improper preparation for bed. Refreshing deep sleep is so characteristic of a healthy person that it would not be worth dwelling on this subject if health were not such a rarity. The main factors of sleep disorders are nervous and mental disorders.

A detailed consideration of them is the topic of a separate and very solid work, but here we will focus only on the basic rules.

2. It is advisable to go to bed no later than 22-23 hours.For a normal night's sleep, 5-6 hours is enough. The most useful time for sleep is from eleven o'clock in the evening to five o'clock in the morning. In any case, sleep must cover the time from two o'clock in the morning to four o'clock in the morning. At this time, sleep is the strongest; you should try to sleep at least one hour at this time. Sleeping during the day is not recommended. If you are tired during the day, you should perform Savasana. It is especially undesirable to sleep before sunset. The duration of sleep depends on what you eat during the day: the less you eat, the less sleep you need. Centenarians sleep little - no more than 4-6 hours a day. A three-shift work schedule is undesirable, especially a schedule where the shift changes every week.

3. It is recommended to sleep with your head facing north (or east).The requirement for correct orientation of the body in space is associated with the need to harmonize electromagnetic fields. The directions of movement of electromagnetic waves of the earth's crust and humans must coincide. Using this method, Academician Helmholtz even treated people.

4. It is better to sleep on a hard, flat surface.On soft feather beds, the body inevitably bends, and this causes a disruption in the blood supply to the spinal cord and various organs, which become pinched. It also leads to pinched nerve endings, which can adversely affect any part of the body. It is not without reason that doctors recommend that those who have suffered a spinal injury and those suffering from radiculitis sleep on a completely hard bed. Ideally, the bed (at least under the mattress) should be made of unpainted and unvarnished boards. But it’s nice and easy to install a sheet of plywood on a mesh or other base. On top you can put a wadded blanket and a blanket or even a regular wadded mattress in 1-2 layers. For healthy people, it is better to do without a pillow or limit yourself to a thin and fairly dense pillow. This maintains the cervical spine in normal condition, improves cerebral circulation, helps normalize intracranial pressure, and prevents the formation of wrinkles on the face and neck. However, patients with cardiovascular insufficiency and bronchial asthma should not give up the pillow until the underlying disease is cured, and during periods of exacerbation, you can use two or three hard pillows.

5. It is advisable to sleep as naked as possible.When it's cold, it's better to cover yourself with an extra blanket.

6. The worst thing is to sleep on your stomach all the time. It's best on the sideturning over several times during the night from one side to the other (the turning occurs automatically) so as not to overload the kidneys and other organs. You can sleep on your back.

7. Night drafts are very harmful, they lead to runny nose and colds.It is best to open the window, but close the door tightly. Or leave the window in the next room open and not close the doors. You don’t have to be afraid of a drop in temperature, the main thing is to avoid drafts. As a last resort, you can properly ventilate the bedroom before going to bed. To avoid colds, it is recommended to sleep in socks.

8. Human sleep is divided into cycles, each of which consists of phases of “rapid” and “slow” sleep of varying depths. Typically, cycles last from 60 to 90 minutes, and it has been noted that in healthy people the cycle approaches 60 minutes. However, by the morning, especially with excessively long sleep, the cycles are greatly extended. At the same time, the proportion of “rapid eye movement” sleep, during which we dream, sharply increases. For complete rest, it is enough to sleep 4 of your biocycles. This is how many long-livers sleep. However, it is normal to sleep 6 biocycles. It is very important not to interrupt sleep during the biocycle. If you wake up a person in the middle of one of these intervals, he will feel unrested and exhausted. Therefore, it is better to get up not according to the alarm clock, but according to the “internal clock”. If you set an alarm clock, then estimate that there are a whole number of cycles per sleep. In extreme conditions, you can sleep in two biocycles. But for many this all seems like an unattainable dream. Some people sleep for 10-11 hours and can’t get up, while others, on the contrary, suffer from insomnia.

9. The main rule for lovers of long sleep: do not lie in bed!As soon as a person wakes up (and this can be early in the morning), you need to smile, stretch, throw off the blanket and get up. And usually people look at their watches: “Oh, it’s only 5 o’clock!” and lie down again. But the benefits of such aging are very doubtful. If you start getting up at 4 or 5 in the morning, you will have a lot of time for gymnastics, water treatments, and housework. True, for the first 5-7 days in the morning or afternoon you will want to sleep, but this is not a true need, but only a habit of the body. Then it will pass. But it is advisable to perform relaxation (Shavasana) several times during the day.

10. Before going to bed, it is recommended to free yourself from the experiences of the passing day that excite the nervous system.Do contemplation, shavasana, and tune in to a good sleep, which gives rest and restoration of strength to the whole body. There is a well-known wise aphorism: “A calm conscience is the best sleeping pill.” To speed up self-improvement, a person must, before going to bed, analyze all his thoughts, words and actions that took place during the day. See what laws were violated, etc. Self-analysis can be carried out in any position, but it is best to lie on your back with your legs extended and your arms facing upward so that the muscles of the whole body are relaxed. In this position, the vital activity of the muscles requires a minimum amount of energy, which means that more of it is supplied for the functioning of the brain. If your legs are very tired, it is better to lie on your back with your legs bent and pressed to your chest. This pose helps to relax the veins of the legs, facilitates blood circulation and heart function.

What are the dangers of lack of sleep?

Lack of healthy sleep leads to improper brain processing of information. Scientists at the University of Texas have found that when there is a lack of sleep, the brain begins to categorize information using more controlled processes, which can lead to potentially devastating errors in processing new data quickly and accurately.

Researchers have found that sleep deprivation prevents the brain from quickly and correctly classifying information that can be critical in life-changing situations for doctors, firefighters, soldiers and parents. Many everyday tasks in our lives require proper categorization by the brain, especially for people in demanding professions.
The study included 49 volunteers aged 19-20 years. The brains of people who have sleep disorders shift from an information-integration processing strategy to a rule-based strategy. Some problems with categorizing information are associated with conscious, overt processing of data by the frontal systems of the brain, which suffer primarily from sleep deficiency, American neurologists say.
Physiologists also believe that differences in the brain's cortical white matter predict cognitive vulnerability to the negative effects of lack of adequate sleep.
Now about insomnia.

The worst way out of the situation is to take sleeping pills.

Dale Carnegie offers some good rules for combating insomnia:

1. If you can't sleep, ... get up and work or read until you feel sleepy." Indeed, going to bed without any desire makes no sense. If “the time has come,” this does not mean that the body needs sleep. When such a need appears, a person will fall asleep even to a march performed by a brass band under the window. There are quite a few short sleepers who don’t go to bed before one or two in the morning, and are already on their feet at 6-7 in the morning. So there is no need to torture yourself by tossing and turning. on your side, it's better to get up and get to work."

2. Remember that no one has ever died from lack of sleep. Anxiety due to insomnia usually causes more harm than insomnia itself." Often people are afraid to get little sleep. A stereotype has been imprinted in their heads: "you need 8 hours to sleep." Unable to sleep, they get nervous, but this only aggravates insomnia. If you don’t want to get up, you can stay in bed, you just need to come to terms with the loss of sleep, tell yourself: “It’s okay. I’ll just lie down, relax, think about something.”

3. Relax your body"It’s very good to relax on the floor before going to bed, but not for very long. Then lie down in bed and “let go of your thoughts.”

4. Exercise. Make yourself so tired that you are unable to stay awake." Physical exercise good at any time of the day, only intense training is not advisable in the last 2-3 hours before bedtime. Walking on the fresh air. You can make it a rule after dinner to get dressed and go out, walking with a brisk step

5-6-7 kilometers. No less valuable are hardening procedures that normalize the functioning of the nervous system.

And further Some tips for insomnia sufferers. Don't sleep during the day! Even if you feel very drowsy, it is better to go for a walk, then in the evening there will be a greater need for sleep. You can take Shavasana, relieve fatigue, but do not sleep for 2-3 hours! IN evening hours Avoid coffee and other stimulants. Don't eat heavily before bed. The first thought upon awakening should be filled with the joy of anticipation of the coming day. For example, you can say to yourself the phrase: “Life is beautiful and amazing.” When you wake up, do not lie in bed for a long time. Getting out of bed quickly gives you longevity.

Before getting out of bed, do the awakening exercise.

Starting position: lying on your back, legs together, arms along the body, fingers clenched into fists. The exercise consists of three parts:

1) stretch simultaneously with the fist and heel of one side of the body, for example, the left;

2) stretch with the fist and heel of the other side (right);

3) stretch with both arms and legs together. Perform the exercise three to five times. This exercise prevents radiculitis and lumbosacral diseases. If you don’t want to get up, then massage your ears, tap your palms on your forehead, cheeks, chest, thighs, and you’ll be back to sleep.

Remember that we spend a third of our lives sleeping. Therefore, it is important to take care of this third of our lives and maintain its natural natural rhythm.

Tips for ensuring full and healthy sleep (project product).

Slide captions:

Healthy sleep = human longevity Healthy sleep = human longevity. Author - Zheregel Yana. Director - Iskra O.Yu. Municipal educational institution Buturlinovskaya secondary school No. 1

Sleep is a natural and very important process for the human body. Sleep is a small life filled with vivid dreams, bliss and relaxation.

The human body is designed in such a way that at the end of each day it must rest or sleep. Every person needs sleep just like air or food. If a person does not follow a sleep schedule or suffers from insomnia, then his body wears out faster, and various deviations arise that lead to illness. The human body is designed in such a way that at the end of each day it must rest or sleep. Every person needs sleep just like air or food. If a person does not follow a sleep schedule or suffers from insomnia, then his body wears out faster, and various deviations arise that lead to illness.

In order for your sleep to be complete and your body to remain young and healthy longer, you need to adhere to certain rules.

Maintain a sleep schedule. You need to get up and go to bed at the same time, no matter how much you sleep. Instead of sleeping on the weekend before lunch, distribute these hours over weekdays, and on weekends get up in the morning the same way as weekdays. Go to bed at the same time regularly. After just a month and a half, you will have a desire to sleep at the time you go to bed according to your schedule and you will wake up without an alarm clock. Maintain a sleep schedule. You need to get up and go to bed at the same time, no matter how much you sleep. Instead of sleeping on weekends before lunch, distribute these hours on weekdays, and on weekends get up in the morning in the same way as on weekdays. Go to bed at the same time regularly. After just a month and a half, you will have a desire to sleep at the time you go to bed according to your schedule and you will wake up without an alarm clock.

Your sleep should be uninterrupted. If your sleep is interrupted, you will feel sleep-deprived throughout the day. It is better to sleep 6 hours continuously than 8 hours restlessly. Don't allow yourself to lie in bed after you wake up. Do not overuse naps during the day, as this can lead to insomnia. Your sleep should be uninterrupted. If your sleep is interrupted, you will feel sleep-deprived throughout the day. It is better to sleep 6 hours continuously than 8 hours restlessly. Don't allow yourself to lie in bed after you wake up. Do not overuse naps during the day, as this can lead to insomnia.

Create a comfortable environment in the room where you sleep. A comfortable bed and pleasant bedding promote good sleep. It's better to sleep in a nightgown from natural material, and when it’s cold, it’s better to cover yourself with a blanket. Remove from the room where you sleep all household items that make noise. Create a comfortable environment in the room where you sleep. A comfortable bed and pleasant bedding promote good sleep. It is better to sleep in a nightgown made of natural material, and when it is cold, it is better to cover yourself with a blanket. Remove from the room where you sleep all household items that make noise.

Have a nice sleep!!! Have a healthy sleep!!!

Headache, weakness, increased fatigue, inability to concentrate and accept correct solution, it would seem, in the most simple questions- with these manifestations sleepless night everyone faces modern man. Relevance this issue has increased many times in our age of physical inactivity, when during the day a person has to deal with a huge amount information, make prompt decisions and always be “in shape.” Let's consider the question influence of sleep on the human body in details.

Sleep is a physiological need of the body

Even ancient people were interested in the most mysterious phenomenon: “What is sleep? Why does a person feel an irresistible need for it? According to the American naturopath and healthy lifestyle promoter Paul Bragg, sleep is one of the main components of healthy nerve cells. Healthy man During the week, he must devote at least 7 hours of sleep per day: otherwise, this may trigger the onset of hormonal and endocrine disorders. Due to lack of sleep, brain cells stop functioning normally, and this results in depression, susceptibility to stress, and decreased defensive reaction body. Thus, sleep is a natural human need, without which the normal functioning of organs and systems is impossible.
During sleep, the body goes through certain cycles with a frequency of 1.5 hours. They are repeated 4-5 times (depending on how much the person sleeps). The beginning of sleep can be called a nap, which lasts 5-10 minutes. Then comes slow sleep, and then fast sleep. Closer to the morning, a person is in the REM sleep phase: at this time, dreams become vivid and long. The alternation of slow and fast phases has great importance to form emotional mood and increasing the vital capabilities of the body.]

Sensational conclusions of scientists of the mid-twentieth century

Since ancient times, there have been various theories about what sleep is for the human body, but only in the 50s. XX century science has confirmed the direct influence of sleep on human health. The real sensation was the discovery of a connection between mortality and sleep duration. People who slept 7-8 hours a day were in the group of minimal mortality. In people who slept less than the specified time (about 4-5 hours per day), mortality increased by 2.5 times, and in people who spent more time sleeping (about 10 hours per day) - by 1.5-2 times. times. The most common causes of death for both light and heavy sleepers were heart attack, suicide, tumor. Separately, it should be noted that the mortality rate among those who used sleeping pills: it increased by 2 times compared to people who never resorted to them.

Some interesting facts:

• People who spend less than 7 hours a day sleeping lead less healthy image life: they smoke, drink, gain extra pounds.
• Suffer especially from lack of sleep nervous system and the brain.
• A person who does not get enough sleep becomes a target for various infectious diseases.
• Lack of sleep in the female half of humanity leads to an imbalance in the main systems of the body, leading to increased appetite and weight gain. Instead of exhausting diets and physical activity make friends with sleep, and your body will respond to you with beauty and health.
• In the strong half of humanity, lack of sleep, in addition to general disorders, leads to serious problems heart and blood vessels, which in turn increases the risk of sudden death.

1. Try to get up at the same time, even if you don't get enough sleep. Don't sleep during the day: better go to bed early.
2. Physical exercise acts on the body like antidepressants: engage in feasible physical labor.
3. Avoid watching films containing scenes of violence, or better yet, turn off the TV and computer 2 hours before going to bed.
4. Avoid drinking alcohol and stimulating drinks containing caffeine before bed: replace them with warm milk and honey.
5. Try to have your last meal at least 2 hours before bedtime. Food should be easily digestible.
6. Many people find reading before bed helps. Give preference to light ones positive books and magazines.
7. The most best friend The best way to sleep is an evening walk: it helps the brain to saturate itself with oxygen, promotes mild fatigue, as a result of which a person falls asleep well.
8. Lavender essential oil will help improve the quality of your sleep.
9. Ventilate the room before going to bed. The optimal air temperature in the bedroom is 18-20 degrees.

We wish everyone a sound and healthy sleep!

It's no secret that healthy sleep has a positive effect on the human body and its nervous system. If you have had enough sleep, you feel invigorated, you have a lot of strength and desire to do something, and, of course, your mood is also high. And if you slept little and poorly, you feel exhausted the next day, you don’t want anything, and in your head there are only thoughts about how to quickly come home and go to bed.

Every person has felt this influence of sleep. But sleep affects not only a person’s vigor and emotions. Sleep affects the entire body as a whole and its normal functioning. Lack of healthy sleep and rest can cause completely different health problems, ranging from severe depression to serious illnesses.

Comfortable conditions promote good sound sleep. Therefore, try to provide for yourself good conditions for sleep: ventilate the room before going to bed, isolate yourself from extraneous sounds that interfere with sleep, turn off TVs and radios, make sure that the mattress and pillows you sleep on are comfortable. It is very important that your mattress is of high quality and correctly selected.

If you have problems with the spine, be sure to purchase orthopedic mattresses. Such products will not only improve the quality of your sleep, but will also help your spine. The store’s website provides all the criteria necessary for selecting mattresses. You can easily choose the mattress that suits you. And if it’s difficult for you to do this yourself, contact the online store’s specialists, and they will definitely select the best option for you.

Don't forget that the calmer and better you sleep, the stronger your nervous system, and the more more strength will be with you during the working day. Don't underestimate the role good night for human health. Only healthy sleep will help you feel great both physically and mentally. A good mood and great mood will help you achieve all your goals!

Lack of sleep, constant sleep deprivation and lack of a good night's rest have become a problem for humanity that has a devastating effect on health.

After all, the human body is able to test its condition, restore itself and eliminate existing problems only during sleep, when energy is spent not on mental activity, movement, increased work of organs, digestion of unhealthy food, but on self-preservation.

Lack of sleep - causes, effects, consequences

This problem arises most often due to our connivance, because it is more interesting to spend the night on the computer playing games or looking for entertainment than to give yourself time to rest from pressing matters. Often, poor falling asleep or lack of sleep is associated with stress, active physical or mental stress before bedtime, painful conditions, and it accompanies the life of people in old age.

There are many reasons for chronic lack of sleep. The subtle difference between getting enough sleep and not getting enough sleep can affect not only your well-being, but your overall health, weight, and even your sex life. Here are the arguments of scientists that you shouldn’t argue with, and several reasons why you should go to bed early today.

Lack of sleep - consequences, effects on the body

American scientists conducted an experiment - the test group of people had their sleep reduced by several hours - they slept from 2 o'clock to 6 am. As a result, they began to look much older in appearance, their skin became wrinkled, their pores enlarged, dark circles appeared under their eyes, and redness appeared. People felt fatigue, weakness, foggy consciousness, increasing irritability, and began to eat a lot of sweets. Do you know this too, friends?

Studies have confirmed the connection between the number of hours of sleep and the risk of developing serious pathologies such as stroke, diabetes, and obesity. Chronic lack of sleep contributes to the appearance in the body of substances that cause inflammatory processes in the walls of blood vessels, which lead to atherosclerosis with strokes, heart disease, and heart attacks.

Sleep researchers have found that the body's immune system is weakened by up to 70 percent if one goes without sleep for at least four hours at night. Even one night of sleeplessness can weaken the body's natural immunity and lead to the symptoms shown in the picture.

Lack of sleep - nervous disorders

If a person is sleepy, then everything irritates him - everyone knows this. And a drop in mood is not all. Not getting enough sleep affects your ability to control your emotions. This is caused by an increase in the blood level of the stress hormone cortisol, which leads a person to a state of depression and the development of diabetes. This can make life difficult, so it's best to get some sleep.

Chronic sleep deprivation has a negative impact on decision-making skills, cognitive abilities and attention. Studies have shown that sleep-deprived people are slower in solving math or logic problems. Forgetfulness, memory lapses, and absent-mindedness increase - when we sleep, the brain processes and combines memories from the whole day. This process can be disrupted by lack of sleep.

Lack of sleep is the cause of excess weight

Don't want to gain weight, or, on the contrary, want to lose a few kilograms? You need to sleep more and be sure to eat small portions and on time. Excess fat on the body arises from a prosaic reason, when there is neither the energy nor the time to prepare a healthy dinner and irregular meals.

The second reason is physiological. A person who does not get enough sleep drops the level of leptin, a substance responsible for feeling full, so they begin to eat a lot and uncontrollably. People who go to bed earlier eat less food and calories than night owls.

And cortisol, which is formed during lack of sleep, reduces muscle tissue, while simultaneously increasing fat tissue many times over.

Lack of sleep contributes to the development of cancer

Night shift work is recognized as a potential carcinogen. This occurs due to a disruption in the production of melatonin in the body. Melatonin, colloquially called the night hormone, is synthesized by the pineal gland after dark and at night. It is an antioxidant that reduces estrogen levels. Japanese researchers who studied the effect of sleep on the risk of various diseases examined more than 23 thousand women. Those who slept six hours or less were at higher risk of developing breast tumors, compared with women who slept more than seven hours. Scientists explain this by a lack of melatonin, which is produced by the body only at night. And the life expectancy of a sleep-deprived person is significantly reduced!

The harmful effects of lack of sleep on sexuality

In a survey on this topic, 26 percent of those surveyed said they sex life not satisfying because they are simply too tired. US sexologists studied 171 women who rarely had sex precisely because of fatigue and lack of sleep.

After women began to sleep longer, their sexual activity increased by 14 percent, because sleep increases the secretion of testosterone, and this hormone for both men and women is an important aspect of libido. More sleep- better sex. And male lack of sleep leads to impotence, as the level of male hormones - androgens - decreases.

The issue is covered more fully in an interesting animated film about the consequences of insufficient sleep.

Lack of sleep has such a devastating effect on our emotional condition and health. Therefore, my friends, go to bed on time - no later than 11 pm. After all, Mother Nature created the law of health for all living beings: fall asleep when the sun sets and wake up when it rises. Sleep should last at least 8 and no longer than 10 hours in a ventilated bedroom, on a bed and a medium-hard pillow with bed linen made from breathable natural fabrics.

To fall asleep well and have a healthy sleep, listen to special relaxing meditative music and always be in a great mood. Remember - the better you sleep, the healthier and longer you will live!