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

• 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.
• Memory weakens as a result of which even we tend to forget the daily routine which further can lead to dementia.
• Metabolism is affected, leading to fat deposition in the body.

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.

• Even less sleep for just one day increases insulin resistance, that is, the amount of shale in the blood increases.

There is also a negative effect on the stomach and digestion and due to this tension increases.

Hormones become unbalanced, due to which there are many hormonal problems like thyroid and PCOD in women.

• Besides this ladies may face mood swings, irregularity in periods, and obesity.

How to sleep well?

•  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)

• Avoid coffee, tea, or cold drinks during sleep time:

As it will energize you and make you feel active.

• Avoid alcohol and smoking:

Avoid large meals, caffeine, and alcohol before bedtime.

It hinders sleeping patterns.

• 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.

• 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.

• 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.

• 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?

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

Herbs to aid sleep

• Valerian root

According to a 2013 review, Valerian root is popularly used to reduce insomnia.

• Chamomile

Chamomile is the most natural remedy for sleeplessness.

• Lavender

Lavender is considered the most common herb for aiding relaxation and sleep.

• Passionflower

It brings good power nap by relaxing.

 Best Exercise

• Meditation: It relaxes the mind and continuous chanting gives peace.
• Happy Baby Pose: It relaxes body parts below the hips and waist.

For this lie down straight. Fold both legs from your knees and keep your knees close to your chest.

Hold your feet with the help of your palms.

 Press and take your knees apart on the side of your chest.

This exercise relaxes your shoulders and mind. Hold this position for 30 sec.

Takeaway

Every problem has a solution. Lack of sleep has many poor effects on our bodies.

It affects us mentally and physically.

So, start making changes from today only and follow the tips and exercises shared for enhancing good sleeping schedule.