What Happens When You Don’t Get Enough Sleep?

Proper sleep is essential. Due to the long working hours, sleep patterns are hampered, creating many health problems.

Those who don’t take proper sleep may feel sleepy during work while driving the car, or during the day, when they feel lethargic.

Adults must sleep for at least 7 hours. If you are not one of them then you must pay attention as it leads to problems.

Lack of sleep problems

1. Your mind will not be relaxed and it will directly affect the work as a result anger, and depression will occur which leads to many other health problems.
2. Memory weakens as a result of which even we tend to forget the daily routine which further can lead to dementia.
3. Metabolism is affected, leading to fat deposition in the body.
4. It affects the heart’s health and b.p, diabetes, and heart-related problems occur. Due to low immunity, a person is more vulnerable to diseases.
5. Even less sleep for just one day increases insulin resistance, that is, the amount of shale in the blood increases.
6. There is also a negative effect on the stomach and digestion and due to this tension increases.
7. Hormones become unbalanced, due to which there are many hormonal problems like thyroid and PCOD in women.
8. Besides this ladies may face mood swings, irregularity in periods, and obesity.

How to sleep well?

1. Make a proper sleep pattern to sleep and wake up:

Go to bed at the same time each night and get up at the same time each morning, including on the weekends (Ref. CDC)

2. Avoid coffee, tea, or cold drinks during sleep time:

As it will energize you and make you feel active.

3. Avoid alcohol and smoking:

Avoid large meals, caffeine, and alcohol before bedtime.

It hinders sleeping patterns.

4. Limit the use of electric gadgets during sleep time:

Television, light, and music affect sleep. Light affects the secretion of the melatonin hormone which is essential for good nap.

Stop using laptops and mobile phones before one hour of rest.

5. Take a walk before sleeping:

Light walking before going to bed is relaxing and getting some exercise during the daytime results in good doze at night.

Physical activities during the day can help you fall asleep more easily at night.

6. Take a balanced nutritious diet:

Almonds, turkey, chamomile tea, kiwi, tart cherry juice, fatty fish, walnuts, passionflower tea, malted milk, nighttime milk, and nuts are some items to include in your diet.

7. Bedroom should be calm, dark, relaxing, and at a moderate temperature:

This helps in relaxing your mind and you will get better sleep.

How many hours of sleep is essential?

Age group recommended Recommended amount of sleep

• 3 to 5 years - 10 to 13 hours per 24 hours, including naps
• 6 to 12 years - 9 to 12 hours per 24 hours
• 13 to 18 years - 8 to 10 hours per 24 hours

• Adults - 7 or more hours a night

Which sleeping position is best?

According to a study sleeping on the back is the best position which offers a lot of health benefits.

It cushions your spine, and it can also help reduce hip and knee pain.

When you rest on your back it uses gravity and keeps your body in an even alignment over your spine.

This helps in reducing any unnecessary pressure on your back or joints.

Which vitamin supplement helps with sleep?

Magnesium reduces insomnia. It’s the most generally recommended supplement for anxiety.

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