Lack of sleep can be the main cause of many health problems, including weight gain, heart disease, high blood pressure and mood swings. The lack of sleep makes us prone to illness and increases the risk of serious health problems, including premature death.
Most people need between 7 or 8 hours of sleep each night, and chronic sleep deprivation leads to bad mood, irritability, stuntedness and many other side effects, such as stroke, heart disease and diabetes.

According to the NHS, about 1 in 3 adults suffer from the effects of sleep deprivation. Although stretching during the day can alleviate the symptoms of sleep deprivation, I can not replace a good sleep.

In most cases, deprivation of sleep is a result of stress, bad lifestyle, anxiety, drugs, alcohol, drinks with caffeine, smoking and sleep disorders.

Let’s take a closer look at the negative effects of sleep deprivation:

  • Type 2 diabetes is one of the many negative effects of sleep deprivation. A little dreams influence night-time regulation of glucose and predispose people to diabetes.
  • Lack of sleep can also cause heart disease, because a short sleep or sleep disorder increases the risk of cardiovascular problems.
  • Lack of sleep increases the risk of premature death, as it leads to a number of serious health conditions that can shorten life expectancy, such as diabetes, cancer, heart disease
  • It also causes chronic inflammation because the body does not have enough time to repair the damage that occurred during the day. Long-term inflammation can increase the risk of developing chronic diseases like cancer, diabetes, and heart disease.
  • Lack of sleep makes the body vulnerable to infection, because it changes the cellular immune response in the body and increases the bio marker of inflammation.
  • Lack of sleep can cause weight gain, because it affects the hormones and increases the level of hormone levels of hunger, while inhibiting the level of leptin, a hormone that makes us full. It also affects glucose tolerance and insulin sensitivity and increases the risk of obesity.
  • Insufficient sleep can also cause cancer because it weakens the immune system and makes it vulnerable to various illnesses. Sleepiness and sleep apnoea are even scientifically proven to increase the risk of breast cancer, cervical cancer or prostate cancer.
  • Insufficient sleep has negative effects on the function of the brain and impedes mental ability, leaving you tired, frustrated, forgetful, and with difficulty in concentration. It diminishes attention and hampers the problem solving skills
  • Disturbed sleep mode affects the production of hormones, such as thyroid hormones, melatonin, cortisol, growth hormones and hormones for starvation.
  • Poor sleep increases blood pressure as well as the number of heartbeats, and studies have confirmed that sleep deprivation can cause hypertension and cardiovascular events, especially in the elderly
  • Serious deprivation of sleep can also increase the risk of stroke, as it can cause obesity, diabetes, irregular heartbeat and high blood pressure, which are all risk factors
  • Lack of sleep causes depression and mood swings, because it affects the level of hormones and causes depressive thoughts and behavioral changes. During REM sleep, our body secretes serotonin, and its inability is associated with depression.
  • Bad sleep or sleep deprivation affects the level of testosterone and sexual desire
  • Lack of sleep and chronic exhaustion can lead to fatal mistakes that can even cost someone’s life.

It is therefore your priority to improve the quality of sleep and thus reduce the risks associated with sleep deprivation.

The following tips can help you:

  • Have a strict time for sleeping and waking that you will follow on weekends.
  • Avoid light artificial light and noise for an hour before bedtime.
  • Do not eat heavy meals or drinks with caffeine or alcohol before you go to bed.
  • Try some relaxation techniques to make it easier to sleep, such as deep breathing exercises
  • Deep, slow, self-conscious breathing is an ancient and powerful way to relieve stress and tension, and relax in order to prepare your body and mind for a night’s sleep. They stimulate a series of physiological changes that help relaxation, including reducing muscle tension, metabolism and blood pressure, and slowing down the rate of breathing and heartbeat.
  • You can also try some structured breathing exercises, such as a popular breathing “4-7-8”.
  • Lay in a comfortable position, with open or closed eyes, as you like. Then breathe for four seconds and hold your breath for seven seconds. Again, exhale slowly for eight seconds and repeat the entire procedure several times.
  • You will increase the level of oxygen in the body by deeply inhaling and keeping breathing. On the other hand, long and slow exhaling has a meditative characteristic that is inherently relaxing. It is also very similar to the breathing rhythm that the body adopts while sleeping.

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