Due to lack of sleep, many health related problems start occurring. For your information, let us tell you that lack of sleep has a bad effect on your health. Today in this article we will talk in detail about why 7-8 hours of sleep is necessary for health?
Sleep not only gives rest to your body but it is very important to maintain the overall health and fitness of a person. However, due to today’s hectic lifestyle, people are not able to get their full sleep. Today in this article we will tell you 5 such reasons through which you can know how important sleep is for a person.
1. It has a bad effect on the function of the brain
Lack of sleep has a direct effect on the brain. Lack of sleep can badly affect the ability to work of the brain. When you are not able to sleep properly, the concentration of your mind is badly affected. Attention and decision making ability are affected. This can affect your work and everyday life, increase your risk of accidents, and reduce your ability to think clearly and solve problems effectively.
2. Weakened immunity
Getting enough sleep is essential for maintaining strong immunity. During sleep, your body produces cytokines, proteins that help fight infection and inflammation. When you don’t get enough sleep, your body’s ability to fight off common illnesses like colds and flu is reduced, leaving you more susceptible to getting sick.
3. Increased risk of chronic diseases
Sleep deprivation is linked to a number of health problems, including heart disease, stroke, diabetes, and high blood pressure. Sleep deprivation can also lead to high blood pressure and increased blood sugar levels. When you don’t get enough sleep, these processes can be disrupted, leading to long-term health problems.
4. Weight gain and obesity
Sleep deprivation is linked to an increased risk of weight gain and obesity. Sleep affects hunger and the hormones that control appetite. When you are sleep deprived, your body makes more ghrelin (the hunger hormone) and less leptin (the hormone that signals fullness), leading to overeating and weight gain.
5. Mental health issues
Sleep and mental health are closely linked. Not getting enough sleep can exacerbate existing mental health issues, such as anxiety and depression, and even cause new ones. Poor sleep can also affect your mood, leading to irritability, stress, and emotional instability.
6. Brain fog
Lack of sleep can also cause brain fog. Apart from this, symptoms like lack of creativity, sadness, and confusion are also seen. Not getting proper sleep can cause problems in focusing on work.
7. Blood sugar levels may increase
As mentioned above, lack of sleep can lead to many serious problems, one of which is high blood sugar levels. Which is a very bad disease caused by lifestyle disorders. For people who stay awake till late at night or are unable to sleep properly, their blood sugar level can become uncontrolled.
8. Fatigue
Lack of sleep causes disturbance in the active cognitive process. They feel tired throughout the day. They do not feel like doing any work nor are they able to do the work they are doing for long. They just feel like lying down throughout the day.
Sleep is essential for maintaining both physical and mental health. If you are not getting enough sleep, it is important to take the right steps to improve your sleep habits. Good sleep is good for overall health. Following a regular sleep schedule, creating a comfortable sleep environment, and avoiding caffeine before bedtime can make a significant difference in your overall health. Remember, a good night’s sleep is not a luxury, it is essential for healthy living.
Lack of these vitamins and minerals can cause insomnia
Vitamin B12
Vitamin B12 plays the most important role among the nutrients required for sleep. Actually, it directly affects the functioning of the nervous system. In such a situation, if there is a lack of it in the diet, then due to this, one may have to face lack of sleep or irregularity. Along with this, lack of vitamin B12 can also cause stress, anxiety and mental depression.
To fulfill the need of vitamin B12, you can include fish like salmon, tuna, sardine, rainbow and trout in your diet. On the other hand, if you are a vegetarian, then you can fulfill it by including foods like spinach, mushroom, beetroot and banana as well as fortified cereals in your diet.
Vitamin B6
Vitamin B6 is also one of those nutrients that affect the quality of sleep. Let us tell you that this vitamin is helpful in the production of hormones called serotonin and melatonin. At the same time, hormones like serotonin and melatonin play an important role in improving good sleep and mood. In such a situation, due to lack of vitamin-B6, the level of these hormones in the body is affected and due to this lack of sleep and mental problems can occur.
To fulfill the requirement of vitamin-B6, you can include meat, fish, milk in your diet. If you are a vegetarian, then you can include fruits like kiwi, pomegranate, orange, strawberry, banana and avocado.
Vitamin D
Vitamin D deficiency can also be largely responsible for sleeplessness or irregularity in sleep. Actually vitamin D affects our body clock, in such a situation, due to its deficiency, our sleeping pattern is affected. Due to this, lack of sleep or sleep quality can be poor.
It is worth noting that morning sunlight is the main source of vitamin D, so you must spend some time in the sun in the morning. Along with this, to fulfill the requirement of Vitamin D, you can include eggs, fish, milk, whole grains in your diet.
Vitamin E
Vitamin E also affects the quality of sleep to a great extent and hence its deficiency causes sleep disturbance. Actually, Vitamin E is helpful in the formation and development of healthy cells in the body. In this way, it plays a supportive role in improving the functioning of the brain. Along with this, as a powerful antioxidant, Vitamin E plays an important role in improving the quality of sleep. In such a situation, its deficiency can cause disturbance in the quality of sleep.
To fulfill the requirement of Vitamin E, you can include spinach, broccoli, tomatoes in the diet along with dry fruits and seeds.
Magnesium
Magnesium is an essential mineral element for the body, the deficiency of which leads to disturbance in sleep and mental problems. Let us tell you that insomnia is a major symptom of magnesium deficiency. This is because magnesium is an essential nutrient for the proper functioning of the brain receptor cells. At the same time, the receptors of the brain directly control sleep.
In such a situation, sleep is disrupted due to the effect of receptor cells due to lack of magnesium. Therefore, magnesium supplementation is necessary to improve the quality of sleep. For this, you can include green leafy vegetables like spinach and mustard greens as well as legumes, nuts, seeds, and whole grains in your diet.
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Disclaimer: Some of the information given in the news is based on media reports. Before implementing any suggestion, please consult the concerned expert.
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