Adequate sleep usually implies the following regime: you go to bed at 10-11 o'clock in the evening, fall asleep instantly and wake up only after 7-8 hours. But many people violate this regime. They sit up at the computer, TV or work, and then it turns out that they have to get up after 4 hours. However, it is necessary to understand that constant lack of sleep negatively affects our life.
The body needs good sleep. It is just as important as air or food. During sleep, a huge number of processes take place in the body that have a beneficial effect on the functioning of the body, brain activity.
There has been a lot of research done. Scientists were able to prove that due to constant lack of sleep increases the risk of early death. By about 12%. Sleeping less than 6 hours on a regular basis can cause significant damage to your body.
What does constant lack of sleep lead to?
- The desire to constantly yawn, even if only half an hour has passed since the moment of awakening. At the same time, neither energy nor coffee helps to cheer up. Constant sleepiness is a serious sign of sleep deprivation. All this can develop into chronic fatigue over time.
- Irritability increases. A person can break down because of a trifle or even out of the blue. Emotionality rises. Lack of sleep causes problems with mood swings. A person can either burst into tears or laugh for no reason. Over time, this can lead to depression.
- Constant sleep deprivation leads to a decrease in concentration. I can't concentrate on business. Reaction, memory deteriorates. Any work in such a situation would represent a struggle with sleep. Productivity is out of the question.
- Lack of sleep causes headaches and dizziness. Immunity worsens, sexual desire disappears.
- The person is constantly feeling hungry. Chronic sleep deprivation can lead to obesity.
- Coordination of movements deteriorates. If you regularly sleep less than 6 hours, not only concentration will be lost, but also muscle strength. Because of this, everything will fall out of hand.
- Constant sleep deprivation negatively affects thinking. It is difficult to solve even trivial problems. Communication problems arise because it is difficult to choose words and clearly state your thoughts.
- The appearance is deteriorating. The skin becomes more flabby, wrinkles appear, and muscle mass decreases. The brain stops functioning normally. Hallucinations are another serious symptom of sleep deprivation.
Daytime sleep
What if you couldn't get enough sleep at night? Try to find time during the day and get some sleep. To do this, it is recommended to find a quiet place, close the windows, lie down and sleep for at least 20 minutes. You should not rest too much, otherwise you will not be able to fall asleep at night. It is best to sleep in the afternoon, before 4 pm.
It should be understood the difference between a full daytime sleep and naps. In the first case, it will be possible to compensate for the lack of sleep. The second option will only complicate things. Fatigue will not disappear. The person will still feel sleepy.
Sleep quality
You can sleep for more than 6 hours, but you still feel tired and sleepy. In this case, the problem is poor sleep quality. Frequent awakenings, uncomfortable bed, lack of oxygen in the room, anxiety - all this negatively affects the night's rest.
The following recommendations will help improve the quality of sleep:
- It is necessary to go to bed before 11 o'clock at night.
- You should purchase an orthopedic mattress, a comfortable pillow.
- The room temperature should be optimal. You won't get enough sleep if it's too stuffy or cold.
- Ventilate the room regularly.
- It is recommended to reduce the consumption of alcoholic and caffeinated beverages. A few hours before bedtime, it is better to completely abandon all this.
- The phone must be set to silent mode.
- The room should be dark. You can purchase a sleep mask.
- If it is too noisy outside the window or neighbors constantly swear, you need to purchase earplugs.
- No need to flip through the news bulletins and watch thrillers, horrors before going to bed.
