Sleep is usually very important for the health of every individual. The sleep helps the brain to exercise the section that it rarely uses during the day. When a sleep, the body is given the time to repair it’s worn out muscles. Lack of enough sleep is usually associated with overeating and decline in the mental functioning. This two are associated with aging of the skin. Sleep is usually important as it help in increasing the production of the growth hormones in the body that makes one look young. Studies have also showed that individuals who usually get less than six hours of sleep during the night have a higher risk of viral infections. They are also at risk of getting stroke and heart diseases.
Lack of enough sleep usually affects the level of the hormones that are produced in the body. Leptin is a hormone that is usually released from the fat cells signaling the brain to stop eating. Ghrelin is made from the stomach and usually that informs the body to start eating food. According to studies, individuals who have sleep of less than six hours usually have a low production of leptin and more of ghrelin. This results to increased appetite of the individuals. The brain on the other will interprets reduced levels of leptin as starvation and there is reduced burning of the body fats. This makes the people with less hours of sleep to have increased body size and eat a lot.
Lack of enough sleep is also associated with resistance to the glucose and insulin levels in the blood. Insulin hormone is usually responsible for the burning down of the blood glucose. Insulin resistant individuals have the problem of poor performance of the insulin in regulating the level of glucose in the blood. This result to high blood sugars that is associated with diabetes, stroke and heart attacks.
Getting Good Night Sleep
To begin with, one should make adequate preparation for the sleep. It is important to decide when one needs to wake up and count six hours backwards. Fifteen minutes should b spent for the slow down process for the sleep. Five of the minutes should be spent finishing up house chores like brushing the teeth and five more minutes are taken to allow relaxation. A bedtime ritual should be developed to help one wind up before sleeping. This could be activities like listening to music or taking warm bath. The activity should be simple and interesting in such a way that the thought can easily give the relaxation.
The sleeping environment should be made conducive for sleeping. It should be clean, dark, quiet and even uncluttered. The room should not have distracting noise or even smell. One could also opt for eye masks, dark curtains and earplugs. Activities like exercising before sleeping should be avoided. Stimulants like alcohol, caffeine and smoking should be avoided before retiring to bed. When the sleeplessness persists, one can try the use of aid supplements like chamomile, valerian or even 5-hydroxytryptophan.