Hormones and sleep, the impact of stress, improper rest and exercise on sleep

By Yraa #according, #accordingly, #actively, #activities, #activity, #acute, #adjust, #adult, #affect, #affected, #against, #air, #allow, #another, #any, #asleep, #associated, #attack, #background, #balance, #bed, #bedtime, #Body, #both, #cannot, #car, #carefully, #cases, #caused, #causes, #certain, #chronic, #clock, #computer, #concentration, #condition, #conditions, #consider, #constant, #cycles, #daily, #daytime, #decrease, #deprivation, #development, #diabetes, #difficult, #disorders, #distinguish, #disturbance, #disturbances, #doctors, #drowsiness, #due, #duration, #effect, #efficiency, #emotional, #endorphins, #energy, #enough, #essential, #even, #evening, #example, #excess, #exercise,, #experience, #extreme, #fact, #failure, #fall, #falling, #falls, #fatigue, #feeling, #followed, #formation, #fresh, #full, #gadgets, #general, #gets, #giving, #go, #going, #Good, #Growth, #hard, #health, #heart, #help, #Helps, #high, #hormones,, #hour, #however, #human, #hypertension, #ideally, #immune, #impact, #improve, #include, #increases, #individual, #inferior, #insomnia, #internal, #irregular, #itself, #just, #know, #known, #lack, #late, #lead, #leading, #leads, #least, #leaves, #little, #lives, #long, #longer, #low, #Medical, #melatonin, #modern, #motion, #much, #nature, #nervous, #new, #night, #norm, #normally, #numerous, #nutrition, #obesity, #off, #office, #opportunity, #option, #oxygen, #pathologies, #people, #per, #physical, #physical activity, #plays, #population, #preparing, #problems, #processes, #production, #prolonged, #proper, #quality, #reason, #Reduce, #reduced, #reduces, #reducing, #release, #removed, #require, #responsible, #rest, #rhythm, #rhythms, #risk, #role, #room, #schedule, #scientists, #see, #setting, #several, #Severe, #sex, #shift, #shifts, #shows, #significant, #significantly, #simply, #sleep, #Sleeping, #sleeps, #some, #sound, #spends, #spent, #stress,, #substance, #substances, #suffer, #sufficient, #supply, #system, #thereby, #those, #threatens, #three, #times, #tired, #tissues, #transport, #treated, #treatment, #turn, #two, #Types, #typical, #violation, #wake, #wakefulness, #walk, #watch, #weekend, #why, #will, #worth

Mod­ern life leaves lit­tle time for prop­er rest and qual­i­ty sleep. Many peo­ple can­not afford even those nec­es­sary 7–8 hours of sleep per day due to the fact that it is dif­fi­cult to fall asleep in the evenings and get up ear­ly in the morn­ing. Often this is due to an excess of emo­tion­al events and stress­es in peo­ple’s lives against the back­ground of an acute lack of phys­i­cal activ­i­ty, which does not allow the body to relax nor­mal­ly in the evening. In addi­tion, due to changes in life, the release of sleep hor­mones, which help in falling asleep, is dis­rupt­ed.

Hormones and night rest

It is known that as day and night change in nature, a per­son should also expe­ri­ence changes in the cycles of sleep and wake­ful­ness. The human body and its hor­mones, meta­bol­ic process­es adjust to the dai­ly rhythms of nature. And for sleep, as well as for activ­i­ty and wake­ful­ness, cer­tain hor­mones are respon­si­ble, the lead­ing one of which is mela­tonin. It is pro­duced at night, when a per­son is sleep­ing, and a decrease in its con­cen­tra­tion is caused by light­ing. Accord­ing­ly, a change in the rhythm of work — night shifts, late work, irreg­u­lar sched­ules — lead to sleep dis­tur­bance due to a vio­la­tion of the pro­duc­tion of this hor­mone. In addi­tion to this sub­stance, the qual­i­ty and quan­ti­ty of sleep is affect­ed by sex hor­mones, adren­a­line and its ana­logues, as well as growth hor­mone and endor­phins. Changes in the bal­ance of these sub­stances, dis­tor­tions towards one or the oth­er even­tu­al­ly lead to dis­or­ders in the process­es of falling asleep and reduce the qual­i­ty of sleep.

Sleep Disorders: Should They Be Treated?

Sleep Disorders: Should They Be Treated?

Full and high-qual­i­ty sleep of a cer­tain dura­tion is an essen­tial need of the body. Dur­ing sleep, the body rests, and the ner­vous sys­tem under­goes a “reboot” and restruc­tur­ing of its work, prepar­ing for a new day. Accord­ing to sur­veys, insom­nia is typ­i­cal for most of the adult pop­u­la­tion, but no more than 13–15% of peo­ple con­sid­er it a prob­lem and see a doc­tor about sleep prob­lems. Sci­en­tists dis­tin­guish two types of insom­nia:

    Acute, in which sleep suffers no more than two to three months,
    Chronic, when disorders of the processes of falling asleep and the quality of sleep suffer for many months or years.

Both of these con­di­tions require at least a con­sul­ta­tion with a neu­rol­o­gist or a som­nol­o­gist, and in some cas­es, med­ical treat­ment of sleep dis­or­ders is also nec­es­sary. A con­stant lack of sleep leads to the for­ma­tion of neu­ro­log­i­cal and somat­ic patholo­gies, exac­er­bates the effect of stress on the body and reduces life expectan­cy.

Causes of disorders: stress, lack of exercise, nutrition and more

Many peo­ple know this feel­ing when, after a hard day, when going to bed in a state of extreme fatigue, sleep sim­ply does not “go”. The rea­son for this is stress, overex­ci­ta­tion of the ner­vous sys­tem and con­stant dis­turb­ing thoughts that do not allow you to fall asleep. Stress is also aggra­vat­ed by a lack of full-fledged phys­i­cal activ­i­ty, so that the body spends ener­gy and gets tired in order, there­by set­ting itself up for prop­er rest at night. Usu­al­ly those prob­lems that are caused by stress or unrest are elim­i­nat­ed on their own, after haunt­ing events are removed from life.

Anoth­er rea­son for sleep dis­tur­bances is the fail­ure of a person’s inter­nal clock asso­ci­at­ed with the advent of arti­fi­cial light­ing, numer­ous gad­gets and the rhythm of life. This leads to the fact that the pro­duc­tion of hor­mones respon­si­ble for the change of sleep-wake cycles suf­fers, which leads to insom­nia. Lack of sleep is in itself a stress for the body, which aggra­vates the gen­er­al con­di­tion, ner­vous­ness and leads to the devel­op­ment of patholo­gies.

Physical activity for sound sleep

Physical activity for sound sleep

Any per­son knows that after an active day spent in motion or in nature, one sleeps much bet­ter. This is due to active phys­i­cal activ­i­ty against the back­ground of suf­fi­cient oxy­gen sup­ply to the tis­sues, which helps to active­ly expend ener­gy and get tired. Yes, for a good sleep, fatigue is nec­es­sary, and this is facil­i­tat­ed by phys­i­cal activ­i­ty, which is sharply lack­ing in the usu­al life spent in the office, bor­row­ing trans­port or dri­ving your own car. Before going to bed, you need to care­ful­ly ven­ti­late the room so that you sleep bet­ter, and ide­al­ly, also a walk in the fresh air. If you also include phys­i­cal activ­i­ty in your sched­ule 3–4 hours before bed­time, this will sig­nif­i­cant­ly improve falling asleep and the qual­i­ty of night rest. It is also worth refus­ing to watch TV and gad­gets, com­put­er games in the evening.

Why is inadequate night rest of the body dangerous?

At night, the body and ner­vous sys­tem need prop­er rest, and if you deprive the body of qual­i­ty sleep, this will invari­ably affect the gen­er­al con­di­tion and health. Accord­ing to doc­tors, reduc­ing the indi­vid­ual norm of night rest and sleep by just one hour a day leads to a change in the activ­i­ty of about 400 genes that are respon­si­ble for the for­ma­tion of dia­betes, hyper­ten­sion, immune dis­or­ders and endocrine metab­o­lism. And con­stant shift work, long gath­er­ings with friends, watch­ing movies and TV shows until late — this is a con­scious depri­va­tion of one­self of a good rest.

If the next day there is no oppor­tu­ni­ty to sleep longer, you need to get up ear­ly, at least what such an infe­ri­or sleep can turn into — this is lethar­gy and reduced effi­cien­cy, as well as drowsi­ness dur­ing the day­time. With severe fatigue and chron­ic lack of sleep, such drowsi­ness can lead to tragedy — if, for exam­ple, a per­son falls asleep at the wheel.

ai generated, woman, flowers
child, baby, cute
realism, odalisque, woman
ai generated, woman, bed
bed, bedroom, room

Con­stant low-qual­i­ty night rest threat­ens with headaches and pres­sure surges, which increas­es the risk of heart attack and stroke sev­er­al times. And even in the gen­e­sis of obe­si­ty, sleep depri­va­tion also plays a sig­nif­i­cant role. How­ev­er, con­stant sleep depri­va­tion on week­days fol­lowed by pro­longed sleep on the week­ends is not an option. Con­sis­tent sleep is impor­tant for health, and it’s bet­ter to go to bed and get up at the same time than to sleep off over the week­end. Excess sleep against the back­ground of a pre­lim­i­nary chron­ic lack of sleep is just as dan­ger­ous as insom­nia. it is impor­tant to change your usu­al sched­ule, if pos­si­ble, by allo­cat­ing enough time for sleep, giv­ing up some evening activ­i­ties.

By Yraa

Leave a Reply