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Getting enough sleep is important for people of all ages for good health. People often reduce sleep for work, for family needs or even to watch a good show on television. But if not getting enough sleep is a long-term habit, this can increase the risk of many health problems.
1. What is enough sleep?
Getting enough sleep is very important for people of all ages to ensure good health and energy for daily activities. People often tend to cut down on their sleep time for work, family or even for their own entertainment needs such as watching movies, listening to music, playing video games.... The immediate result is that fatigue and sleepiness the next day will affect work productivity.
But if this happens regularly they will increase the risk of obesity, type 2 diabetes, high blood pressure, heart-related diseases such as heart valve disease, congenital heart disease, arrhythmias heart , atherosclerosis , aortic aneurysms ..... even reduce life expectancy.
The time spent sleeping depends on each person's age. In general, children need more sleep than adults. The American Academy of Sleep Medicine and the Sleep Research Association make recommendations for the amount of sleep needed for each age group:
Therefore, forming a habit of sleeping at the right time is very important to improve your health:
Adhere to a fixed sleep time: Try to form a habit of going to bed at the same time every night and wake up at the same time every morning even on days off. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. Limit the use of electronic devices such as televisions, computers or smartphones before going to bed. Avoid overeating, using foods containing caffeine and drinking alcohol before going to bed. Not smoking, along with regular exercise regime every day can make the body relax and easier to fall asleep at night.
Tập thể dục mỗi ngày giúp cơ thể dễ đi vào giấc ngủ hơn
2. Reasons why you need enough sleep
It is undeniable that the role of getting enough sleep brings a lot of benefits to the body's health, helping the body to avoid falling into a state of fatigue, keeping the spirit fresh, thereby improving labor productivity. and work efficiency. Here are some reasons why we need enough sleep:
Limit traffic accidents : It may sound unrelated but every year there are at least 100,000 traffic accidents on the road highways due to drivers being drowsy, sleepy or tired in the US alone. Lack of sleep makes drivers lose focus, reflexes are no longer quick and that is the reason why consecutive accidents happen. Improve mood: Lack of sleep of course can not bring a good mood. A sleepless night leaves you feeling frustrated, stressed, angry, and tired. If this situation persists, you will start to feel that life is terrible, becoming more isolated. Over time this leads to psychological disorders such as depression or anxiety. But luckily, with just the recommended amount of sleep each day, this will not happen. Protects heart health: Sleeping less than 6 hours a night may increase the risk of cardiovascular diseases. Studies have shown that lack of sleep increases stress levels as well as increases blood pressure. Enhance memory ability: People who get enough sleep have the ability to increase the connection between neurons to help enhance memory while those who are sleep deprived often have difficulty in recalling things they have done and eliminating. Get rid of things you don't want to remember. Reduced risk of diabetes: Lack of sleep can affect the body's ability to synthesize and use glucose. If this condition is prolonged, it will lead to disturbances in blood sugar control, increasing the risk of diabetes.
Ngủ đủ giấc giúp giảm nguy cơ mắc đái tháo đường
Enhance physiological ability: Lack of sleep reduces the amount of testosterone hormone in men and estrogen in women, thereby affecting physiological ability. According to several reliable studies, insufficient sleep significantly reduces sex drive in both sexes. Limit the appearance of wrinkles: Regular sleep deprivation can make wrinkles appear more because at this time the body secretes a hormone called cortisol to fight sleep. This hormone has the side effect of breaking down collagen, a substance that keeps the skin smooth. Supports weight loss: If you sleep less than 6 hours a day, your body will store more fat and produce more insulin hormone. These are all factors that lead to weight gain. Lack of sleep also makes you crave more sugary and fatty foods. Longevity: Many studies have shown that people who follow a scientific sleep schedule have a longer average life expectancy than those who are regularly sleep deprived. Reduces the risk of respiratory diseases: Getting enough sleep helps the immune system work better and be able to make more antibodies, especially some antibodies that can only be made during sleep. That protects the body from pathogens, especially viruses that cause respiratory infections in humans. Limit drowsiness: Falling asleep while driving can lead to unfortunate accidents. It would also be unsightly to fall asleep while attending an important meeting or conference. Getting enough sleep is important, but the quality of sleep also needs to be taken into account. Signs of poor sleep quality include feeling drowsy or tired all the time even after getting the recommended amount of sleep, waking up several times a night, or having sleep disorders. There are so many reasons why a sufficient and quality sleep is essential for everyone, so try to arrange your sleep time scientifically to ensure your own health.
Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
References source: apa.org, cdc.gov, webmd.com, intermountainhealthcare.org
