3 Side effects, both physical and mental, from not sleeping well
Sleeping patterns are learned when you are a child. Throughout the years as you repeat these patterns, they become habits. In this article we will tell you about the 3 side effects, both physical and mental, from not sleeping well.
Having good “sleeping hygiene” can better your quality of life. Sleep is fundamental for everyone. Not having habits that allow you to have adequate rest can come to affect you, not just physically, but at work and in all daily activities. Sleep is the foundation of all your habits and daily decisions. Sleeping patterns are learned as children. As you keep repeating these patterns they start turning into habits.
Lack of sleep can have a negative impact both on your mind and on your body, as well as on your mood, your temper, and your ability to focus on your constant activities.
Lack of sleep has negative consequences to our brain’s health. This has been related to difficulties in declarative memory (it’s the one with which we narrate facts and events we’ve lived) and procedural memory (which is the one we use to do certain motor functions, such as riding a bicycle, writing or practicing a certain sport). Other cognitive functions that are affected are sustained attention, the speed at which information is processed (it is processed slower and a higher reaction time is needed), the ability to learn and cognitive flexibility.
Also, lack of sleep influences what you eat and how much. Hormones are normalized with sleep. When you lack hours of sleep, your hunger hormones get out of control and that makes your sensation of being hungry increase and thus your weight as well. Sleep allows your mind and body to recover from your day of work. But when you do not get enough hours of sleep these processes are shortened significantly. Sleeping less than 7 hours is associated with diabetes, weight gain, arterial hypertension and depression, amongst other health risks, as well as experiencing aches and pains in the body.
When your body and mind are rested you can respond to life with much more perspective and comprehension.
What happens in your brain when you do not sleep sufficiently?
● Defenses are down and you are more prone to viruses.
● The body sees lack of sleep as a sign of stress, it generates cortisol which makes you store fat in your abdominal area.
● Your muscles don’t rest, and tension is built specially in the back and neck.
4 FUNDAMENTAL EFFECTS THAT HAPPEN IN YOUR BRAIN WHEN YOU SLEEP WELL
In this article we will tell you about 4 fundamental effects on your brain when you sleep well and 12 necessary habits to better your sleep routine.
What happens in our physical and mental health when we sleep well?
- When you sleep, a lot of hormones are generated in the body, such as growth hormones, that help you rebuild damaged tissues and help fortify muscles.
- Your mood is at its optimal level. Sleeping well helps us have more control over our emotions.
- You become more creative.
- Skin rejuvenating, new cells are formed, and their aging process is slowed.
Your brain processes again everything you lived throughout the day and looks where to store this information. This process is very important for your memory, for your creativity and your ability to solve problems.
While studying the brain during sleep, it was discovered that the space between brain cells augmented in 60%. For this reason, it’s possible that the cerebral cleaning or detoxing process augments. When we are awake, substances and waste are accumulated in the brain and it’s much tougher to eliminate them, however, when we are sleeping, the opposite happens. The elimination of these toxic substances is a lot easier. That is why we feel the sensation of wellbeing after sleeping well.
Our body detoxes itself while we are sleeping
● The detox of our lymphatic system is done from 9 PM to 11 PM. During this moment, unnecessary chemicals and toxins are eliminated, amongst others. Shower before going to bed, drying yourself well and avoiding putting on deodorant or other bodily lotions is recommended to avoid clogging your pores where the elimination of toxins is held.
● The liver detox is held from 11 pm to 1 am but only while being in a deep sleep state.
● The gallbladder starts its detox period from 1 to 3 am. Also, only while being in a deep sleep state.
● From 3:00 am to 5:00 am detox of the airways and pulmonary alveoli are carried out. Generally, during this period it is common to sometimes feel an excessive cough.
● From 5:00 am to 7:00 am is the time when the colon is detoxed, that’s why it’s often common to feel that we must pass gases through the rectum, in the same way some stomach aches indicate that we should go to the bathroom, as the time to wake up is getting closer.
● Between 12:00 am and 4:00 am the bone marrow is in the process of producing new red blood cells, new blood.
● You can say that from 7:00 am and 9:00 am is the perfect time for breakfast, since the absorption of nutrients in the small intestine is optimal and effective.
Finally, below, we will give you some clues to improve your sleeping habits that will have a direct effect on your quality of life:
1. Set a goal
2. Set a regular bedtime and stick to it
3. Eat healthier foods
4. Try to be calm before sleeping
5. Avoid taking afternoon naps
6. Exercise regularly, but not before bed
7. Avoid having caffeine, alcohol and nicotine
8. Check the atmosphere of your room
9. Lie down when you are really tired
10. Let your dinners be light
11. Different activities such as lying down to read, watching TV, phone calls … should be done in a different place than the bedroom.
12. If you cannot fall asleep after trying for several minutes, get up and try another room or read until your body is relaxed and ready to go back to bed.
The reward for proper sleep habits goes far beyond eye bags, it is healthy, and it will improve all aspects of your life and health.