อัพเดตเมื่อ: ม.ค. 18
Maintaining a consistent biological clock is essential for well being. Inconsistent sleeping and eating patterns can throw off your biological clock and increase your risk of developing a number of health problems.
Sleep and overall health
Inadequate sleep has been related to a variety of diseases. Not getting enough sleep in the short-term leads to impaired learning and memory problems and also irritability. Adequate sleep is important for healthy immune function. Consistently depriving yourself of sleep can harm your immune system and make you susceptible to health problems such as the cold or the flu.
Sleep deprivation sleep over the long term can cause severe health conditions. Such as, sleep maintains your nervous system healthy and controls your stress hormones. Not enough sleep can affect your body’s ability to regulate stress hormones and lead to high blood pressure. Enough quality sleep is also important for maintaining healthy levels of hormones that blood glucose levels and control appetite. Cutting back on sleep can increase your risk of developing obesity and type 2 diabetes and also depression, anxiety, cardiovascular disease as well as decreased life expectancy.
Sleep and growth hormone
Growth hormone is released into the bloodstream during deep sleep. About 1/4 of your overall sleep time is in this stage of sleep and it is the most restorative. If you’re not getting enough sleep hours, chances are your body is not getting enough time to get through multiple cycles of Stage 3 sleep and, therefore, not releasing the optimal amount of growth hormone. Think of growth hormone as a natural fountain of youth that the body releases under optimal sleep circumstances. Therefore, the best way to make sure you are harnessing the energy of your body’s growth hormone is to improve your diet and lifestyle, day and night, to make sure you get the best sleep possible.
The benefit of growth hormone
Growth hormone is a naturally producing hormone produced by the pituitary gland. It’s important for growth, cell regeneration, and cell reproduction. Growth hormone helps to maintain, build, and repair healthy status in the brain and various organs. Growth hormone can help to repair muscle tissue after exercise and speed up healing after an injury. This helps to burn fat, build muscle mass, and boost metabolism.
Growth hormone has also benefited the quality and appearance of the skin. And also slow down the aging process and treat age-related diseases.
Aging and growth hormone-releasing reduction
Around the ages of 30 to 40 years, the total amount of growth hormone decreases by two- to threefold. Similarly, the amount of deep sleep duration reduced dramatically over the same age range. Because the sleep-onset growth hormone pulse is often the major secretory output in adults, age-related decrements in sleep-related growth hormone secretion likely play a major role in the senescence theory.
Impact of sleep deprivation on the body
They say that quality sleep is as important to health as water and food are. It helps you to survive and thrive. Some of the side effects of sleep deprivation include: trouble concentrating poor response time and increased risk of accidents high blood pressure weight gain risk for diabetes
memory troubles mood changes weakened immunity low sex drive risk of heart disease poor balance early aging
How to improve your sleep?
Disrupting your biological clock with irregular sleeping patterns can affect your health in the long run.
It's important to get enough sleep, but also to get it at the right time. While it depends on each individual's circadian rhythm, in general, 10 PM to 2 AM is when your body secretes the most growth hormone.
Try not to use cell phones and laptops right before bed, and if you do, use the night option that changes screen color and minimizes melatonin-suppressing light.
Try to avoid caffeine intake after 12:00 noon.
Practice different sleep habits until you discover what works for you. For example: Try sleeping in an appropriately lit room
Avoid noises that may disturb your sleep or use a noise environment in your favor, such as a white noise device.
Don’t sleep in more than one hour extra on the weekends so that you don’t throw off your sleep schedule.
Snacking and eating late at night can affect your quality of sleep and can put you at higher risk of developing diabetes and obesity. Avoid eating close to bedtime.
Light from cell phones and laptops can suppress melatonin and can make it harder to fall asleep.
Make sure your bed is used primarily for sleep and avoid working or eating in your bed