Sleep is necessary for a normal healthy life – everyone knows this. You can eat the healthiest food and not get out of the gym, but if you do not get enough sleep at the same time – all the efforts will be useless.
- Our ancient ancestors spent more time sleeping, because their diurnal rhythm depended on sunrise and sunset. Today we have an artificial light that allows us to prolong the period of wakefulness and, therefore, to shorten the time of sleep. Although the requirements for sleep are individual for every person, many experts insist that a healthy sleep should last about nine hours a day. Recent studies have shown that the majority of those suffering from insomnia an hour before sleep are engaged in something stimulating the activity of the brain: 90% are watching television, 33% are working on the computer and 43% are doing something about the house.
- The lack of sleep seriously affects the hormones that control metabolism, appetite, mood, ability to concentrate, etc. Studies have shown that there are more smokers, drinkers and not engaged in sports among those who sleep less than six hours a day. It is curious, but the same can be said about people who sleep more than nine hours a day on a regular basis.
- The active use of artificial light has led to a violation of the natural rhythm of the production of serotonin-melatonin, which has been formed for thousands of years. The production of melatonin is suppressed by light and resumed with the onset of darkness, so that the later you go to bed, the more negative it affects your physical and mental state. Studies have shown that premature aging is related to a decreased level of melatonin during sleep. Melatonin is associated with our ability to learn and out memory. It can have a beneficial effect in the treatment of Alzheimer’s disease.
- Studies have shown that hormonal disorders are associated with the disruption of the deep sleep phase. That is, in the long run, the quality of sleep is more important than its quantity. Superficial sleep increases the level of cortisol – a stress hormone. In moderate amounts, it is useful, but if its level is too high – it becomes dangerous. A high level of cortisol leads to a decrease in testosterone levels, weakening of the immune system, loss of muscle mass and increased blood pressure. In addition, an overabundance of cortisol contributes to weight gain, especially in the abdomen, and increases the risk of cardiovascular disease and diabetes.