Thoughtfulness, overtime, too much alcohol – there are many reasons for poor sleep. But if you don't sleep well for a long time, you pay with your health. A doctor explains how to tell if you're getting too little sleep and how to improve your sleep.
To stay fit and healthy, you need seven to eight hours of sleep a night. Unfortunately, life does not always allow you to do this.
Whether you're working long hours, looking after kids, or just can't shake the thoughts that swirl at night, sometimes you just don't get enough sleep.
Here's why sleep is so important
” Sleep is vital for healthand well-being. Sleep allows the body to recover and recover. It also strengthens the immune system. Memory is strengthened during sleep. Sleep also improves attention, concentration and learning ability. Therefore, adequate sleep is important for maintaining mental health,” says general practitioner Irina Andreeva specifically for MedicForum.
Sleep also has a direct impact on emotional stability. Adequate sleep helps you cope better with stress. On the other hand, lack of sleep can lead to increased stress, irritability and mood swings.
Adequate sleep is very important for exercise
Anyone who plays sports knows how important adequate sleep is for muscle regeneration. On the other hand, lack of sleep can lead to lower energy levels, decreased stamina and an increased risk of injury.
“Lack of sleep is associated with an increased risk of heart disease, diabetes, obesity and other health problems.”
These are signs that you are not getting enough sleep
You should get at least seven hours of sleep every night. In addition, each person is individual, and therefore they do not necessarily need exactly seven hours of sleep.
Signs that you are not getting enough sleep.
Andreeva named 8 signs of poor sleep
- It takes at least 30 minutes to fall asleep.
- Dreams are rarely remembered.< /li>
- When you wake up, you feel very tired.
- You become hungry more often, especially from fast food.
- You wake up earlier than necessary.
- li>You feel sleepy and tired during the day.
- In the morning you have puffy, red eyes or dark circles under your eyes.
- Feelings are often confused. Anger, fear, sadness – it's all there.
If three or more of these symptoms apply to you, then you should reconsider your sleep cycle. This could be better sleep quality or longer sleep.
With these five tips you'll sleep well at night
A regular sleep schedule: Try to go to bed sleep and wake up at the same time every day, even on weekends.
“This will help your body develop a stable sleep rhythm.”
Good sleeping conditions:The bedroom should be quiet, dark and cool. Use comfortable bedding and pillows. The temperature in the bedroom should also not be too high. The doctor recommends a temperature of 16 to 20 degrees Celsius.
Less alcohol, nicotine and coffee. Try to reduce your consumption of caffeinated drinks, such as coffee and tea, in the afternoon and evening.
“Alcohol may make you drowsy at first, but it can disrupt your sleep cycle and lead to less restful sleep.”
Exercise in the morningPhysical activity can improve the quality of your sleep. Andreeva advises that the best time to train is morning or mid-morning. Exercise raises your body temperature, making it difficult to fall asleep.
Eat less foods that cause the release of cortisol. The stress hormone cortisol has protective and important functions for the body. But when there is too much of it in the body, problems with falling asleep arise. Certain foods can increase cortisol levels in the body.
“Animal proteins, refined sugar, salt and saturated fat should be avoided, especially in the evening.”
Earlier, MedicForum wrote about the main symptom of a heart attack.
Important! Information provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.