With today’s lifestyle, many people forget to have a balanced life, such as sleeping, which is the best way to rest. It helps repair worn-out parts and refreshes the body. And do you know that if you neglect to sleep for a long time, you may be at risk of various serious diseases throughout the body system?

Lack of Sleep is a condition in which the body does not get enough sleep, which will have negative effects on the body, mood, and daily life. สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน Moreover, not getting enough sleep regularly increases the risk of illness and has many other health problems.

How to know if you’re getting enough sleep?

• When I woke up in the morning, I didn’t feel refreshed and wanted to keep sleeping.
• During the day, I feel drowsy and sleepy all the time.
• If I have the chance to take a nap during the day, I might fall asleep within 5 minutes.

Lack of sleep definitely affects the body. If you sleep less than 1 day, you may not see any serious effects. At most, you may feel a little drowsy during the day. But when night falls, when you get a full night’s sleep again, your body will recover and be refreshed the next day. But if you continue to lack sleep, the effects will become more obvious.

Appropriate sleep hours by age

• Newborns 14-17 hours/day
• Age 1 year 14 hours/day
• Age 2 years, 12-14 hours/day
• Age 3-5 years, 10-13 hours/day
• Ages 6-13 years 9-11 hours/day
• Age 14-17 years, 8-10 hours/day
• Adults 7-9 hours/day

Lack of sleep increases the risk of various diseases.

Heart attack, cardiovascular disease, heart failure, arrhythmia

This is because the protein in our body naturally accumulates more in the heart when the body is awake. But if we don’t sleep or sleep late, these proteins will stick to the coronary arteries, causing blockage. A study in a group of people who did not sleep for 88 hours found that they had abnormally high blood pressure. And in women under 60 years of age, the risk of heart disease is twice as high.

Colon cancer

The beginning of this disease is sleeping late. There has been a study and research that out of 1,240 people, 47% of people who slept less than 6 hours had symptoms of colon cancer, more than people who slept at least 7 hours or more.

Diabetes

If a diabetic person does not get enough rest, their blood glucose levels will increase rapidly by 23%, and their blood insulin levels will increase rapidly by 48%. In addition, some research has found that people who already have diabetes will develop insulin resistance from not getting enough sleep.

Chronic insomnia

Sleeping less or staying up late can lead to chronic insomnia, which will take more than 30 minutes to fall asleep or may cause you to wake up and wake up all night, causing you to wake up in the middle of the night and not be able to fall back asleep. This symptom must last for more than 1 month to be considered chronic insomnia.

Obesity

Research has found that people who sleep less than 7 hours a day tend to gain weight and are at higher risk of becoming obese than those who sleep 7 hours. This is because people who sleep less have lower levels of the chemical leptin, which helps you feel full, and higher levels of the hormone ghrelin, which stimulates hunger. In addition, lack of sleep also makes you feel hungrier for foods that are high in fat and carbohydrates.

depression

People who get little sleep or have sleep problems can become depressed. Insomnia is the most common sleep problem and is a symptom clearly related to depression. This is because insomnia is one of the first symptoms found in depression.

It affects thought processes, memory and decision making.

Because lack of rest can affect the thought process, memory, and decision-making. Because insufficient sleep reduces the ability to reason, problem-solving skills, decision-making, assess situations, and focus on doing things. As a result, it is not possible to learn effectively.

Sexual dysfunction

Because insomnia will cause testosterone levels to drop, which will also reduce sexual desire. From the doctor’s examination, it was also found that most people who have sexual dysfunction are often caused by lack of rest or not sleeping at all all night. In addition, insufficient rest and lack of sleep will cause less reproductive hormones to be released, resulting in difficulty in having children.

Skin is not bright

This is because the body releases cortisol, a stress hormone, which breaks down collagen and proteins that help keep skin smooth and tight. People who get little or no sleep release very little growth hormone. This hormone helps with growth and increases height when young, as well as increases muscle mass, making skin thicker and bones stronger when older.

Body system malfunction

Lack of sleep can disrupt your body’s systems, such as digestive problems, causing bloating, flatulence, poor digestion, and irregular bowel movements.

Mood swings

Lack of sleep can affect your mood because it can make you feel tired, not lively, and irritable and moody more easily than usual.

Induces a short nap, also known as “air sleeping” or “sleeping in”. 

It is caused by the thalamus of the brain of people who do not get enough sleep. It will temporarily stop working for a short period of time, which may be a second or as long as half a minute. This causes drowsiness, lack of alertness, unresponsiveness to any perception or slow perception. Some people call this condition “falling asleep while driving”, which is very dangerous if it occurs while driving or while working that requires speed or accuracy.

How to solve sleep problems?

• You should go to bed at the same time every day and get about 6-9 hours of sleep.
• Foods and drinks containing caffeine and alcohol should be avoided.
• You should relax your body and mind, such as taking a warm bath to adjust your body temperature, reading a book, listening to music, meditating, etc.
• You should not do heavy exercise a few hours before bedtime.
• Do not bring items that disturb your rest, such as televisions, computers, or other electronic devices that produce light, color, or sound, into the bedroom.
• Avoid watching television or using electronic devices before going to bed.
• It is best to go to bed even if you are still feeling anxious or stressed about something.

However, if you have insomnia for a long time and it affects your daily life, you should see a doctor to diagnose the cause and receive further treatment.