The link between sleep and general physical health has been extensively established. During the night, sleep allows both the body and the brain to heal. When you wake up in the morning, you'll feel rejuvenated and alert thanks to a good night's sleep. Sleep insufficiency will not only leave you feeling exhausted, but can increase your risk for a wide range of diseases and health problems, Obesity, heart disease, high blood pressure, diabetes, and stroke are among them. Sleep deprivation might also jeopardize your physical well-being.
How Does Physical Activity Help You Sleep Better?
The effects of sleep deprivation on physical health include:
Obesity:Sleep deprivation has been linked to an increased risk of obesity in studies. During sleep, your body creates and controls a variety of hormones. Stress hormones, which makes you hungry, and leptin, which makes you feel full, are two of them. Lack of sleep causes your hormone levels to rise while your leptin levels fall, making you more likely to feel ravenous and overeat.
Heart Problems:Blood pressure is normally lowered during sleep. As a result, a lack of sleep can lead to a rise in daily average blood pressure, raising your risk of heart disease and stroke. Inadequate sleep has also been associated to hardening of coronary arteries3, a key predictor of coronary heart disease.
Immunohealth:The amount of specific T-cells, different cytokines, and other essential immune system components increases during sleep5. Sleep deprivation can alter the immune system's response to viruses and other illnesses. Long-term sleep deprivation can also cause low-level inflammation throughout the body, which is at the root of many chronic medical illnesses.
Cognitive Performance:Getting enough sleep might help you concentrate, be more creative, and learn new skills. People who do not get enough sleep have a difficult time paying attention and are more prone to make mistakes at work or school.
The Importance of Sleep Hygiene
The phrase "sleep hygiene" refers to the habits and behaviors that affect the quality and length of sleep. It can include things like your bedtime and wake-up rituals, as well as your food, physical activity, and other everyday activities.
- Consistent Sleep Schedule: Even on weekends and when traveling, you should try to go to bed and wake up at the same times every day. Many people find that sticking to a regular evening routine helps them get to sleep on time.
- Prioritizing Sleep: Getting enough sleep while juggling family life, work commitments and socializing can be difficult. However, you may need to skip these activities on occasion in order to obtain proper rest.
- Relaxing Bedroom Environment: Consider your bedroom to be a haven for slumber. Take steps to create a sleep-friendly environment in your bedroom, such as blocking light with thick curtains, drowning out harsh noises with a white noise machine or earplugs, and selecting bedding that reflects your mood for a restful night's sleep.