Health A-Z

Why You Should Get Adequate Sleep


(Source: https://www.pexels.com/photo/photo-of-sleeping-man-3771069/)

A healthy life includes a balanced diet, exercise, and adequate sleep. Enough sleep is important for your overall wellbeing and immunity. In a busy country like the UAE, it can be easy to ignore sleeping to focus on your work. Doing this can lead to insomnia, depression, and anxiety. The amount of sleep needed varies from person to person but most adults require 7 to 8 hours of sleep every night.

Why You Might be Experiencing a Lack of Sleep

Insomnia can cause a lack of sleep and it can be associated with other causes. For instance;

·       Stress - It can keep your mind active at night wondering about your finances, school, family, etc.

·       Poor sleep habits - These include naps, irregular bedtime schedules, an uncomfortable sleeping environment, stimulating activities before bed, and eating, working, or watching TV in bed.

·       Travel or work schedule - Did you know that your circadian rhythms work as an internal clock, directing your sleep-wake cycle, body temperature, and metabolism? Disrupting these rhythms can cause insomnia. Jet lag, working an early or late-night shift, or changing shifts frequently can cause insomnia.

·       Eating too much before bed-you can have a light snack before bed but a heavy meal can make you uncomfortable lying down. You can also experience heartburn which can keep you up at night.

Why Enough Sleep is Important to Your Health


(Source: https://www.pexels.com/photo/person-lying-in-bed-beside-window-1572728/)

A good night's sleep is beneficial to your health. Here are reasons why you need adequate sleep.

Brain

Did you know that sleep deficit can affect your brain? Quality sleep is essential to cognitive function. If your lack of sleep is caused by stress, it is advisable to consult a specialist like the best psychiatrists in Dubai to help find a solution. Sleep deprivation impairs cognitive performance, hinders learning, and slows reaction time.

Memory storage and sleep are also linked. Scientists now link longer waking time to a higher risk of developing Alzheimer’s diseases and cognitive impairment. In the past, scientists believed that patients with dementia did not sleep soundly because the disease affected their brains. However, they are now questioning whether a lack of sleep could cause cognitive decline rather than it being the outcome of neurodegenerative disease.

For centuries, philosophers and scientists have wondered what the brain does when we sleep. According to research, the space surrounding the brain cells can increase during sleep which allows your brain to flush out toxins that accumulate during waking hours. This shows the relationship between cognitive impairment and poor-quality sleep.

Weight

Losing weight can be challenging and you might not know that changing a few things can help. Poor sleeping habits can cause you to make bad decisions. It dulls activities in your brain’s frontal lobe that helps with decision-making and impulse control. It is like making drunk decisions.

When your brain is tired, you look for things that feel good. Although you might be able to resist the urge to reach for comfort food when you are well-rested, lack of sleep makes your brain tired and might find it hard to resist cravings. When you are sleep-deprived, you might find yourself reaching for high-carb late-night snacks. Your sleepy brain craves junk food and has no control over these impulses.

Sleep is crucial for your brain. Sleep deprivation causes a cortisol spike. This stress hormone causes your body to store energy to maintain your waking hours. Sleep deprivation messes with your metabolism and within a few days, your body’s ability to process insulin drops.

When this happens, your body does not respond properly to insulin, it has a harder time processing fat from the bloodstream and ends up storing it as fat. The focus is not on sleeping to lose fat but on sleeping to help your metabolism and avoid gaining weight.

Type 2 Diabetes

A healthy diet low in sugars and exercise is important to prevent diabetes. Quality sleep is also important to keep diseases away. Sleep deprivation increases your risk of developing diabetes. Getting adequate sleep allows your body to regulate blood sugar levels and keep excess sugar from being released into the bloodstream.

A lack of sleep lowers your fat cell sensitivity to insulin. Adequate sleep is crucial to your fat cells without this, they cannot convert glucose into usable energy. It becomes lethargic which keeps your blood sugar high that causes insulin resistance and diabetes. Sleep-deprived people also tend to have unhealthy food cravings, especially those full of carbs or sugar.

Fertility

Sleep quantity and quality affect various hormones involved with fertility and reproduction. Fertility-related hormones have a 24-hour cycle influenced by sleep. Less sleep can negatively affect your reproductive outcomes. This means that insomnia interferes with successful conception. When your sleep cycle is disrupted, your body’s production of melatonin is also disrupted. Although melatonin is responsible for regulating your sleep, it also affects your reproductive system.

Mood

Your brain processes your emotions when you sleep. During this time, your mind recognizes and reacts appropriately. When you have a short sleep cycle, you tend to have more negative emotions. Chronic lack of sleep also increases your risk of developing a mood disorder, like panic attacks, anxiety, and depression. Getting adequate sleep helps you to have a positive outlook on life and look forward to solving challenges.

Athletic Achievement

Sports that require a burst of energy like weightlifting and wrestling are not affected by sleep. However, endurance sports like cycling, swimming and running require more sleep to recharge and give you more energy. Sleep deprivation does not only rob your energy but also robs your time for muscle repair, and motivation. You face harder physical and mental challenges and gives you a slower reaction time.

 

Sleep is important for everyone and adults require 7 to 8 hours of sleep every night. Although it is important, you should not sleep more than 9 hours because this could be harmful. Getting adequate sleep is crucial for your mental and physical health. A good night's sleep allows your brain to recharge and respond appropriately to situations. It also prevents you from gaining weight because you won’t be awake to reach out for junk food.

 

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