Good Lifestyle

To have enough high quality sleep -A minimum of Seven hours of sleep By night, according to centers for Disease Control and Prevention (CDC) - is essential to maintain a healthy body and mind. However, as the Cleveland Clinic points out, sleep deprivation is a common problem, affecting between 50 and 70 million adults in the United States at any time. "Almost all human beings sleep deprivation At some point in their lives, "write their experts.

For those with sub-optimal sleep, the health consequences can be serious and varied. In fact, studies have shown that obtaining less than the recommended amount of sleep may increase considerably Your risk of death . Read the rest to find out what happens to your body if you sleep less than six hours a night and to find out why a good night's rest is one of the best things you can do for your health.

Read this then: If you sleep in this position, you could hurt the spine, the experts warn .

Get less than the recommended amount of sleep can cause symptoms that range from light to serious and cardiovascular symptoms are among the most dangerous of them, say the experts.

"Insufficient sleep leads to increased activity of the sympathetic nervous system, resulting in an increase in heart rate, vasoconstriction and high levels of blood pressure," said Taryn Fernandes , MD, a supervisor at Medvidi , an online mental health treatment center. "The adequate lack of sleep has been linked to a higher risk of developing hypertension, as well as cardiovascular diseases such as cerebral vascular accidents, coronary diseases and myocardial infarction," she adds.

Read this then: I am a pharmacist, and it is the sleeping pill that I recommend .

In addition, obtaining the seven recommended at nine o'clock in sleep per night is vital for regulation the hormonal balance of the body . "Sleep deprivation can interfere with normal hormone production such as cortisol, insulin and growth hormone," explains Fernandes.

Gréé Tadwalkar , MD, a certified cardiologist from the Board of Directors At the Providence Health Center Saint John in Santa Monica, California, says that sleep can also interfere with your hormones by other means. "Indirectly, bad sleep contributes to the inconvenience of hormones involved in hunger," he says Better life . "This contributes to obesity, which is a strong risk factor for cardiovascular disease."

Sleep deprivation Can also have a disproportionate impact on your mental health, explains Fernandes. More specifically, an inadequate sleep has been linked to a higher impact of anxiety, depression and other mood disorders.

"Lack of sleep can increase sensitivity to psychiatric disorders, such as bipolar disorder and schizophrenia, because sleep plays a crucial role in memory consolidation, emotional regulation and cognitive functioning", explains Fernandes. She notes that regularly less than six hours of sleep per night can cause mood swings, irritability and a decrease in motivation.

Since sleep is important to maintain a healthy immune system, sleep less than six hours a night could also result in a more frequent disease. "During sleep, the body produces cytokines, a type of protein that helps fight infection, inflammation and stress," explains Fernandes. "Lack of sleep can reduce cytokine production, which can weaken the immune system and increase vulnerability to disease."

In fact, studies show that when you reduce your sleep hours for a few nights at a time, you produce a reduced immune response - even if you compensate your sleep lost later. "" Restrict sleep At four hours a night for six days, followed by sleep for 12 hours per night for seven days, resulted in more than 50% decrease in antibody production in flu vaccination, compared to subjects that had regular sleep hours, "wrote the Centers for Disease Control and Prevention (CDC).

Sleep is essential for an optimal brain function, including the consolidation of memory, learning and creativity. "Normally, a good night's sleep literally allows the repair and restoration of the brain function at the levels observed at the start of the day before," explains David Merrill , Md, phd, a geriatric psychiatrist And director of the Pacific Institute of the Pacific Institute of the Pacific Brain Health Center in Santa Monica, California. AE0FCC31AE342FD3A1346EBB1F342FCB

Merrill says Better life The fact that the “specialized cleaning system” of the brain, known as the glymphatic system, is the most active in the deepest sleep stages. When the glymphatic system becomes dysfunctional, neurotoxic waste can accumulate in the brain, leaving you more vulnerable to dementia.

"Sleep disorders increase the risk of dementia, but unfortunately, dementia itself can also cause sleep disorders," said Merrill. "Thus, you can end up with sleep aggravating the memory at the point of dementia, which then aggravates sleep. In this way, the disturbed sleep can be part of a descending spiral, which makes it all the more important D 'Identify and treat sleep problems at first and adult development in mid-life. Ideally, sleep will be optimized for years before the potential start of dementia. Span as possible in their lives, "it adds he.

It is not surprising that you can feel tired or tired after sleeping too much, but you can be surprised by the way your lethargy can be pronounced. The Cleveland Clinic stresses that Bad sleep fatigue Can cause very disruptive symptoms that even interfere with the most routine activities.

For some people, this may result in increased impact on injury or accidents, including car accidents. According to a 2018 study published in the journal BMC medication , " Sleep six hours a night was associated with an increase in the risk of crash of 33%, against seven or eight hours per night. ""

According Besty S. Jacob , an optometrist based in Florida in Real eye experts , inadequate sleep can also have a negative impact on your eye health.

"Sleeping less than six hours can lead to dry eyes, dark circles and a blurred vision. Indeed, when we do not get the right amount of rest, our body does not produce tears as effectively," explains Jacob. "This leads to an increased friction in the eye, which causes redness and irritation and can possibly lead to more serious conditions such as conjunctivitis or blépharite," he adds.

Sleep deprivation has been linked to the increased risk of developing a metabolic disease such as type 2. It also contributes to poorer results for people who have already received a diagnosis of metabolic disease.

"If you sleep regularly less than seven hours a night, your diabetes will be more difficult to manage , "Explain the CDC. They note that too little sleep can increase insulin resistance, make you feel more swallowed, make it more difficult to maintain a healthy diet and weight and can increase your blood pressure. Since since Hypertension is already twice as likely In people with diabetes, this can represent a danger for those already at high risk of the disease.

Finally, you may notice that the abandonment of less than six hours a night obstructs your physical endurance. "Not only does quality sleep plays a role in global health and well-being, but it is also crucial for optimal performance: athletics and life in general," explains Vernon Williams , MD, a sports neurologist , specialist in pain management and founding director of the Center for Sports Neurology and Pain Medicine at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles.

"Studies have shown that obtaining less than six hours of sleep at night is associated with a decrease in time for physical exhaustion, a reduction in aerobic speed, a reduction in muscle strength and muscle strength Supported, alteration of metabolic capacities and an increased risk of injury, "he adds.

In fact, Williams says that sleep health and optimization of sleep efficiency can be the most effective intervention that a person can do to "optimize their overall performance, whether in a sports court, in a classroom or at work ".