Introduction: In 1942, we slept an average of 8 hours a night; today, that number is reduced to 6.8 hours. Lauren F. Friedman, a veteran journalist who worked for Psychology Today, Scientific American and other professional media, believes that although people know the importance of sleep, but most do not understand the serious consequences of not getting enough sleep. The well-known U.S. technology website “Business Insider” recently published Friedman’s article, listing the 20 hazards derived from multinational studies.
1, grumpy: When people focus on something, if interrupted will produce negative emotions. Israeli researchers found that lack of sleep will magnify this negative emotion.
2, depressed mood: Nobel laureate Daniel? Kahneman in his research found that one of the two major factors affecting people’s mood is sleep. In addition, a study confirmed that people who sleep well at night have a more positive mood, and vice versa.
3, headache: scientists still can not find out the reason behind the headache, but the study found that 36% to 58% of sleep deprived people will wake up with headache symptoms.
4, weight gain: sleep-deprived people, the body’s hormone imbalance, appetite increases, want to eat high-calorie food, the ability to control impulsive behavior will also be reduced. These factors may lead to rapid weight gain.
5, blurred vision: The less sleep you get, the more likely it is to lead to visual deviations, dark vision, difficulty seeing, and even hallucinations.
6, slow reaction: lack of sleep can also make your reaction to things in the outside world become sluggish.
7, slurred speech: According to research, if you do not sleep for 36 hours in a row, you are prone to repeat the same words, slow and slurred speech, much like a drunken person talking.
8, high risk of car accidents: lack of sleep people driving, just as dangerous as drunk driving.
9, prone to disease: long periods of sleep deprivation, the body’s immune system will decline. If you are often infected with the flu, it is likely that the lack of sleep is to blame. Studies have shown that people who do not get enough sleep for 7 hours a day for two weeks in a row have three times the risk of catching a cold as those who get more than 8 hours of sleep.
10, the effectiveness of vaccines is weakened: lack of sleep when injected with vaccines, its effectiveness will be poorer due to poor immunity discount.
11, more afraid of pain: a number of studies show that if you do not sleep enough at night, the body’s sensitivity to pain will increase, the tolerance of pain will be reduced.
12, learning ability is reduced: short-term memory is one of the key factors in determining the effectiveness of learning. Sleep deprived people, short-term memory capacity will be reduced, affecting the effectiveness of learning. In addition, Italian studies have confirmed that without enough sleep, it is difficult to focus.
13, easy to forget: the less you sleep, the more likely to forget, and in old age, the risk of cognitive impairment will increase.
14, do things wrong all the time: Studies have found that a night without sleep can lead to an increase in digital errors by 20% to 32%. Sleep-deprived people make investment decisions, but also highly susceptible to financial losses.
15, gastrointestinal problems: U.S. studies have found that lack of sleep is likely to cause inflammatory bowel disease; people with Crohn’s disease (intestinal disease), if sleep deprivation, the risk of recurrence will be twice as high.
16, lower libido: lack of sleep will reduce the secretion of G pills hormone in the body, resulting in lower libido.
17, high risk of diabetes: lack of sleep will affect the function of insulin resistance, aggravating type 2 diabetes; in addition, there is also a study found that lack of sleep is correlated with the development of diabetes.
18, high risk of heart disease: Compared to people who sleep 8 hours, people who sleep only 4 hours a day will have much higher blood pressure and are more likely to suffer from heart disease.
19, high risk of cancer: about the association between sleep and cancer, the current research is still in the early stages, but the results so far, lack of sleep does increase the risk of cancer, especially colorectal cancer and breast cancer.
20. High risk of death: The biggest risk for people who are chronically sleep deprived is a significantly increased risk of death in a short period of time.
The best sleep aid schedule
Dr. Gao added that if long-term sleep deprivation, children may be affected by the lack of hormone secretion in the body development; people who already suffer from cardiovascular system diseases or epilepsy, are more likely to induce disease.
In a recent article on the website of the American magazine Prevention, try to follow the following “best sleep schedule” to organize your life and help you fall asleep as soon as possible.
Wake up at 7:00 a.m. sharp. The initial period of time you need to rely on the alarm clock, a long time you will be in the alarm clock a few minutes before the natural wake up.
Soak up the sun around 8:00. Sunlight can wake up your body. It is recommended to go out for a walk or have a breakfast and a cup of coffee in the sunshine.
At 2 p.m., have a final cup of coffee, cola or tea. The effects of caffeine can last for more than 8 hours.
5:30 p.m. Exercise. Try to schedule your workout 4 hours before bedtime to avoid too much impact on sleep.
Dinner at 6:30 pm. Dinner should be less spicy, less acidic, less fried, light and in moderation.
Make your bed at 8pm, turn off the headlights and try to keep the room temperature at about 18°C.
At 9 p.m., write down what bothers you and what you didn’t do that day, and try to empty your brain.
At 10 p.m., turn off electronic devices and go to bed an hour later.