Sleep is an integral part of human life. Despite this, people assign sleep a secondary role. According to statistics, the average sleep duration of an adult is less than seven hours daily. MedAboutMe talks about diseases caused by jet lag.
Daily biorhythms were formed in the process of evolution due to the change of day and night. The ancestors of modern man went to bed early and got up with the first rays of the sun. That is why the human body works differently for twenty-four hours.
Perfect human dream
Night sleep fully restores the body if a person follows simple recommendations:
- Goes to bed between 22:00 and 23:00 in the evening.
This period of time represents a “window” when the production of the hormone melatonin begins.
- Provides total darkness in the room: the curtains on the windows do not let in sunlight and artificial light, and the bulbs on electronic devices are turned off.
The synthesis of the hormone is disrupted if this recommendation is not followed. Even the light from a blinking light bulb on your phone blocks the production of melatonin.
- Sleeps about seven to eight hours daily.
Reduced sleep duration affects overall well-being. In conditions of lack of sleep, the body adapts worse to environmental influences. Interaction, contact with people is inhibited. A person who sleeps less than seven hours a day is more likely to get sick. Scientists also note signs of early aging in people with insomnia. The appearance also suffers: bruises appear under the eyes, wrinkles, and the skin loses its elasticity and firmness.
A good sleep habit is usually formed within three to five weeks. In the event that a person failed to establish sleep in this time interval, one should seek help from a specialist. The doctor will prescribe a course of examination to identify the cause of insomnia.
Diseases due to lack of sleep
Everyone experiences sleep deprivation at some point or another in their lives. A short-term deficit mobilizes the compensatory forces of the body — systems and organs work in an “emergency” mode, at the limit of their capabilities. However, lack of sleep for a long time depletes, exhausts the body.
There are diseases and pathological conditions that a person faces with chronic sleep deprivation. Let’s consider some of them.
Decline in cognitive abilities
The brain does not have time to recover and process the information received during the day. As a result, a person hardly remembers new information, masters skills. In childhood, lack of sleep leads to a drop in school performance, and in adults — to a decrease in working capacity, an increase in the number of errors at work.
Systematic lack of sleep increases the risk of developing senile dementia, since the protein — beta-amyloid — is utilized during the night’s sleep.
Men and women generally respond to sleep deprivation in the same way, but there are differences. The body of a man is more resistant than a woman’s to violations of daily biorhythms. This fact is explained by both greater endurance and differences in hormonal regulation.
The hormonal background of a woman changes with a lack of sleep and a violation of daily biorhythms. This is due to the fact that female sex hormones are produced mainly at night. The consequences of lack of sleep are: violation of the menstrual cycle (up to amenorrhea), lack of ovulation, impaired reproductive function. Gynecological diseases cause difficulties in conceiving a child.
A person with lack of sleep runs the risk of gaining weight and getting metabolic problems. Obesity and diabetes — in particular, are also the consequences of circadian jet lag. Thus, those who decide to lose weight should start with the normalization of sleep.
Sleep deprivation is stressful for the body. Together with the modern rhythm of life and emotional, psychological experiences — a double threat. Stress hormones affect the functioning of the cardiovascular system. During lack of sleep, heart rate increases. Tachycardia is a potential risk for the development of cardiovascular accidents.
Human sleep is necessary for the immune system to work correctly. People with a lack of night sleep, chronic fatigue are more likely to suffer from infectious diseases.
Psychologists and psychotherapists in the course of research have found out: a person with lack of sleep acts like a person in a state of intoxication. The brain can not cope with the flow of incoming information. The reaction to the outside world is expressed by aggressive and uncontrolled behavior.
Human sleep duration
The optimal duration of sleep is the time that the body needs to recuperate and ensure the normal functioning of the body’s organs and systems. A person’s sleep changes throughout life: immediately after birth, the child sleeps about twenty hours a day, and by old age, sleep is shortened to six to seven hours. The average duration of sleep is observed at the age of twenty to forty years at the peak of mental and physical activity.
According to scientists, the sleep of a middle-aged person should be at least seven hours every day. A decrease in the duration and quality of sleep leads to the development of chronic diseases, the acceleration of the aging process of the body.
In the conditions of the modern world, sleep is especially important for a person. A high level of stress, exposure to environmental factors create an unfavorable background for the life support system of the body. Sleep normalization is an opportunity to be in harmony with your inner world, as well as a way to avoid many chronic diseases.
Thus, diseases arise not only from “nerves”, but also in violation of daily biorhythms, insomnia and other sleep disorders.