How lack of sleep affects health and tips for a good night's rest

 Welcome back family. Now, we love to make money and so many times we fail to balance work and sleep and mostly end up deprived of sleep, but what does the studies show about lack of enough sleep in relation to our health? Are we at a risk by not getting adequate sleep? Let us look at it below and kama kawaida, we meet in the comment section.

Nearly 2/3 of people do not get a full eight hours of sleep. Greatest challenge that the world faces in the health arena, every disease that is killing people including  cancer, Alzheimer, diabetes, cardiovascular diseases, stroke and  even suicide, all have significant and causal links to insufficient sleep and if you look at the epidemiological data it's quite clear to short sleep equals a shorter life. Lack of sleep creates a toxic protein build up,a protein that's called beta amyloid a toxic sticky protein  related to Alzheimer. Lack of enough sleep also demolishes your immune system and it also activates stress chemistry that leads to cardiovascular disease, also increases cancer related molecules. You also eat more when you're not getting sufficient sleep and those results in increase in weight more quickly.  Also even if you're exercising, sleep is not the third pillar of good health, it's actually the foundation on which those two other things sit. Diet and exercise are great. Research-based, one-third of adults take naps but naps are a double-edged sword and you have to be quite careful. Ask yourself why you are napping. You can’t accumulate sleep debt and then pay it off either by napping or over-sleeping during the weekend, it's an all-or-nothing event.  Naps also can be dangerous in the sense that by staying awake during the day we build up sleep and that's good and healthy because it means that we will stay asleep well at night.  Taking a nap during the afternoon means you release some of that sleepiness so then it makes it much more difficult to fall asleep at night. If you make your naps regular they can have productivity benefits and you don't nap after 3 p.m. If you are struggling with sleep in the evening or if you can't nap regularly, the advice is don't nap at all. Regular afternoon naps improved work productivity by about 34 percent, overall alertness by about 50% so if they're regular that's good. Sleeping pills do not produce naturalistic sleep. There is class of drugs that we call the sedative hypnotics and sedation is not sleep so you're simply removing consciousness. You’re not producing that realistic sleep.The second aspect sleeping pills is that they've been related to a higher risk of mortality of death and a higher risk of cancer.

So what do you do to make sure you get as much sleep as you should? There are probably five key tips.

Firstly, keep it regular. go to bed at the same time and wake up at the same time no matter what.

The second is darkness we're actually a dark deprived Society so at night try to dim your lights. Limit screen time because that will allow sort of melatonin hormone to build up and get you to sleep.

Keep it cool degrees. Your body needs to drop its temperature to get to sleep and you can help it to do that.

Walk it out. Don’t stay in bed if you’ve been awake because then at that point your brain learns the association between your bedroom being awake and being sleepy elsewhere for instance on the couch watching television. get out go to a different room with dark or dim light, read a book, only return to your bed  when you're sleepy and then you'll relearn the association between your bed equaling sleep.

 Finally, no caffeine after 2:00 p.m. and no nightcap. Alcohol is probably one of the most misunderstood chemicals and  it's also a sedative  so you're just knocking yourself out and that is not naturalistic sleep and it also fragments your sleep; you wake up many more times throughout the night and it also blocks your dream

Nb: don't go to bed too full and don’t go to bed too hungry. Sleep cures a lot of things and so makes sure you get enough sleep to always stay healthy. This marks the end of our segment today and hopefully we start loving ourselves too much and get at least 8 hours of sleep daily. Goodbye.

 

https://youtu.be/KpyoDML2eUI