1. Affects your obesity and metabolism
Why does it happen?
Whenever you ignore your sleep and then do not sleep properly, it changes your metabolic rate. In such a situation, your insulin sensitivity decreases, and then your ghrelin (hunger-increasing hormone) level suddenly increases, while your leptin (hunger-controlling hormone) level decreases.
problem:
When this hormone is not under control, you lose control over your appetite, and because of this, even when you are not hungry, you still eat more, which is not good for your health.
And while seeing this problem, it becomes the reason for your weight gain problem, and that too especially when you stay awake till late in the night instead of sleeping.
Along with this, it was found in a study that the person who sleeps only for 6 hours every night is 55% more at risk of obesity.
Solution:
- Limit your night sleep to at least 7-8 hours
- Those people who eat food 2 hours before sleeping at night should give up this habit immediately
- Make sure to do some light walking or exercise throughout your day
2. Your blood pressure increases
why does it happen?
When you do not sleep properly, the lack of sleep activates the sympathetic nervous system in your body, due to which your blood pressure goes out of your control.
problem:
It has been seen in these studies that the possibility of your problems like hypertension (high BP) getting worse increases to a great extent.
In these, your risk of diseases like heart disease and stroke increases and that too for a long time.
Solution:
- Switch off other devices like your mobile or laptop 30-40 minutes before you go to sleep.
- Do deep breathing and meditate.
- Immediately reduce the amount of your salt and caffeine consumption to a limited quantity.
3. Your risk of diabetes
Why does it happen?
When you do not take proper care of your sleep then it affects the insulin response of your body, and due to this, your blood pressure becomes out of control.
Problems:
It has been found that due to these conditions, it can also become the cause of your type 2 diabetes in the future.
When you get diabetes, your sleep gets worse, and after that, you start having a very bad sleep cycle.
Solution:
- In this, you should fix your sleeping time and develop the habit of sleeping and waking up at the same time every day.
- Eat such food that does not contain sugar, and reduce the amount of sugar in sweets.
- Do daily exercise, like walking and cycling.
4. Weakening of the immune system
Why does it happen?
After your full day’s work, when you go to sleep, at that time the repair process of your body starts, due to which your immune system becomes stronger. When your sleep is not complete, then due to a lack of complete sleep at that time, this process starts getting affected adversely.
Problems:
In such a situation, you are at increased risk of getting diseases like cold, flu or viral infection.
In this way, you also get to see that if you get hurt anytime, then the process of recovery becomes slow.
Solution:
- In such a situation, you should make a sleep time routine and sleep at a fixed time.
- Now you should pay attention to your food, as whatever you are eating should ensure that you get sufficient protein and vitamins.3
- In this, pay attention to your stress also and adopt yoga to reduce your stress.
5. Effect on your mental health
Why is this happening?
Lack of sleep affects your brain’s neurochemical functions and disrupts your brain’s neurochemical balance, putting you at increased risk for problems like mood swings, anxiety, and depression.
problems:
In such a situation, you get to see problems like having constant problems
You can also see the shortcomings in your integrity
Maintain distance from your surrounding social contacts as well
Solution:
- Go for a daily walk for at least 15 minutes
- You can read any of your favourite books or listen to any of your favourite songs before going to sleep
- Keep in mind to avoid consuming caffeine and alcohol at night
6. Your memory and concentration are impaired
Why does it happen?
When you get a good sleep, at that time your brain processes and stores your day’s experiences properly. When your sleep is not complete, then you get to see improvement in all these processes.
Problems:
Forgetting any small or valuable information during your day
your work, or else you do not feel like studying
solution:
- Take some time out during your day and take a power nap for 15-20 minutes.
- Dim your screen as much as possible and only use your device as needed, especially when you are about to sleep.
- Include one more thing in your daily routine, which is called mindfulness meditation. Include this also in your daily routine.
7. Danger of heart diseases
Why does it happen?
Due to a lack of sleep, you may notice an imbalance in your heart rate. Additionally, inflammation can be observed in your body, which may contribute to the development of heart disease.
Problems:
It increases your risk of developing cardiovascular diseases. You may also get a chance of getting a heart attack, stroke, or other diseases.
Solution:
- Create a golden environment for sleeping, keep it dark, keep the surroundings calm and also keep your room cool according to your need.
- Adopt a good and regular form of exercise (especially walking and stretching).
- Keep checking your blood pressure and sugar level regularly.
An additional suggestion: Some smart tips for better sleep
- The blue light emanating from your phone or any device affects your sleep, so turn off your phone some time before going to sleep.
- You should fix your sleeping time – this will stabilise your biological clock.
- Incorporate daily exercise into your daily life, but also keep in mind that you should not do too intense workouts in the evening.
- Do not consume caffeine or eat heavy meals before you go to sleep. Instead, you should consume them 4-6 hours before you go to sleep.
- If your trouble is becoming more severe and adopting other remedies is not having much effect, then in such a case it will be better for you to take a power nap of 15-20 minutes.
Conclusion:
Your sleep is not just a useless activity; it is also considered the foundation of your daily life. Taking a good and proper sleep not only keeps you safe from diseases like obesity, high blood pressure and heart attack, but it also continuously improves your diabetes, stress and immunity. That is why you need to sleep for at least 7-8 hours every night.
Do tell me in the comments below- how much sleep did you get yesterday, and whether you are adopting these habits from now on or not.
Along with this, do not forget to share this blog with your family and friends so that a good habit gets added to their list too.