Nowadays, forgetting sleep, either busy in their work or they get busy in smart phone. Just like nutrients, foods and water, getting enough sleep is essential for good health. If enough sleep is not taken, many health related problems can occur. In this article we are explaining the Disadvantages of less sleep in detail. Along with the disadvantages of getting less sleep, information about how much sleep should be taken in a day is also given.
Disadvantages of less sleep
Inadequate sleep or, say, less sleep, can be seen mentally and physically. Here we are telling the disadvantages of less gold.
1. Weak immunity
Sleep deprivation is believed to affect not only the immune system, but overall health as well. According to the website of the NCBI (National Center for Biotechnology Information), sleep has a strong association with the immunological process. That is why it is called if no long-term does not sleep, so he may Immuno Deficiency (weak immune system).
It has been told in research that lack of sleep or not sleeping properly at night shows a state of stress. In such a situation, both less sleep and stress can work together to weaken immunity and have a negative effect on general health. Studies consistently demonstrate that sleep promotes a favorable immune response by acting against invading antigens.
Research also mentions that even vaccines that protect against diseases do not work properly on people who sleep less. Even after applying the vaccine, instead of avoiding the disease, a person can become more vulnerable to that disease. Studies show that due to less sleep, the immune system is activated by the vaccine, but it loses its ability to protect against bacteria and viruses.
2. Mood disturbances
Bad mood can also be included in the loss of less sleep . Actually, lack of sleep and sleep quality are directly related not only with our brain functioning, but also with our emotions, which can also have an effect on our mood.
According to research, a normal person needs at least seven to eight hours of sleep every night to maintain mental and physical health. If there is insufficient sleep, there will be a change in mood and the person may become irritable. In addition, it can also cause problems like anxiety, depression and mood swings.
According to research, lack of sleep affects the mood of adults, adolescents and children alike. Due to bad mood, mental state can also have a negative effect. Not only does this increase aggression, but it can also lead to quick anger.
One of the disadvantages of getting less sleep is the bad effect on fertility. In fact, continuous sleep deprivation can also reduce sperm count and their survival rate. Also, getting less sleep increases the level of antisperm antibodies, which further damages the sperms. It may also affect fertility.
In another research on women, it has been confirmed that the problem of lack of sleep or insomnia affects women more than men. Actually, lack of sleep affects both women’s ability to conceive and reproductive hormones. In addition , less sleep can also negatively affect menstruation, pregnancy, menopause.
4. The problem of obesity
Persistent lack of sleep or poor sleep quality can also increase the risk of obesity. According to a research on this topic, sleep duration of 5 hours or less leads to an increase in BMI (Body Mass Index) i.e. body fat. Not only sleeping less, but due to sleep disturbances, there is a risk of obesity in the future.
Research has also found that ghrelin, the hormone that increases appetite, also increases with lack of sleep. Not only this, the level of leptin, the hormone that gives a feeling of food satiety, starts decreasing due to sleep. Due to this, there is a urge to eat again and again at night and extra calories start accumulating in the body, which can increase the fat. For this reason, it is said that less sleep increases the risk of obesity.
Inadequate sleep is also a reason for the problem of depression. A research on sleep and depression also confirms this. Research has found that getting less sleep increases the risk of depression by 25 to 38 percent. Less sleep also makes you more prone to mood swings, which is a symptom of depression. Also, poor quality of sleep has a direct effect on our brain system, which can lead to mood swings and depression.
6. Problems of Aging
Aging means that the signs of aging on the skin before age can also be due to insufficient sleep. According to a research, due to lack of sleep, fine lines, uneven pigmentation and loss of elasticity of the skin can be reduce. Research also confirms that insufficient sleepers look more tired, have drooping eyelids, red and puffy eyes. Along with this , dark circles under the eyes, the skin becomes pale and more wrinkles appear.
7. Blood pressure problem
High blood pressure can also be a problem due to lack of sleep and short sleep duration . Research on this shows that lack of sleep, short sleep duration and poor quality of sleep are all related to high blood pressure. Indeed, sleep deprivation or a change in sleep quality acts as a neurobiological and physiological stressor, which impairs brain function. It can also increase the risk of hypertension ie blood pressure problem.
Cancer can also be include in the disadvantages of getting less sleep. According to a research, the risk of cancer-causing tumors may increase due to lack of sleep or lack of sleep. It is also mention in the research that due to lack of sleep, the risk of breast cancer is higher. In fact, getting enough sleep can increase levels of the hormone melatonin, which has antiproliferative effects. The antiproliferative effect may help inhibit the formation of cancer cells. In such a situation, if a person gets less sleep, then the level of melatonin is affected and the risk of cancer may increase.
9. Digestion Problems
Poor quality of sleep not only affects a person mentally, but its effect can also be seen in the form of digestive disorders. In a research, it is mentioned that sleep disturbances trigger digestive disorders as well as many types of intestinal disorders. These disorders include gastrointestinal disorders such as acidosis, peptic disease, intestinal inflammation, liver disease, etc.
Apart from this, pain in the upper abdomen, heartburn, increased appetite or flatulence, nausea, vomiting and gastric acid problems can also occur due to lack of sleep. Not only this, poor sleep can worsen symptoms of gastrointestinal disorders, affecting quality of life.
How Much Sleep Do You Need
- A healthy baby to an adult requires varying sleep durations of around twenty-four hours.
- Newborn should get 16 to 18 hours of sleep
- 10 to 12 hours of sleep is necessary for children
- Teens need 9 to 10 hours of sleep
- Adults should get 7 to 8 hours of sleep a day
Of course, diet and exercise help keep the body healthy, but along with all this, getting enough sleep is also an important part of a healthy lifestyle. Even a little carelessness done about it can take the form of disease later. We have already mentioned above that not getting enough sleep can lead to premature aging. Just take full sleep and keep yourself young and fresh away from diseases.