The Disadvantages Of Not Getting Enough Sleep
Many people choose to sacrifice their sleep in order to get more done each day. While using a few hours of your nap time to work or study more may seem like the best way of “going the extra mile”, sleep deprivation can have a wide range of negative effects. Unfortunately, the disadvantages of not getting enough sleep are beyond daytime drowsiness and can’t be fixed with a daily dose of caffeine. Lack of sleep can jeopardize your safety and that of others around you or lead to serious health consequences. The following is a list of some surprising negative effects of inadequate sleep.
1 – Faster Aging
Sleep deprivation can affect the way you look and accelerate the aging process. After just a few days of sleepless nights, many people start to develop wrinkles, lackluster skin and dark circles under the eyes. Much of this is caused by higher levels of cortisol (the stress hormone) in the body which are elevated when you don’t get enough rest. When in excess, cortisol breaks down collagen – a protein that keeps the skin smooth, elastic and looking young.
2 – Health Problems
A few nights of missed sleep can be fixed easily with more rest during subsequent days and is unlikely to have long lasting effects on your health. However, when you don’t sleep well for weeks, months, or even years, this will start to take a serious toll on your health and put you at a much higher risk of developing a range of health problems including depression, diabetes, heart disease and high blood pressure.
3–Increased Risk of Causing Accidents
Lack of sleep causes drowsiness which can increase the risk of accidents when driving, operating machines and performing various other tasks. Drowsiness slows down your reaction times and this makes it much more difficult to respond when you need to. This is why fatigue is one of the leading causes of automobile accidents on the roads today.
4 – Poor Mental Performance
If you’re sleep deprived, many of your cognitive responses will not function at peak levels. Your mental health, attention span, reasoning, sense of judgment and problem solving skills will be impaired when the body is not well rested. Lack of sleep also affects the way your brain processes and stores information and you’ll tend to forget things more often. All of these factors make performing effectively and productively during the day very difficult.
5 – Weight Gain
It may be hard to believe that not sleeping enough can cause you to pack on some extra pounds. However, recent studies have found that shortened sleep time decreases the levels of leptin (a hormone that suppresses your appetite) in your body while also elevating levels of ghrelin (a hormone that induces hunger). A lack of sleep also reduces your human growth hormone (a hormone that stimulates muscle growth and fat burning) levels which limits the rate at which your body burns fat. The overall result is that if you don’t sleep enough, you’ll be more likely to overeat and your body will burn off these excess calories at a slower rate.
As you can see, skimping on sleep is a bad idea. While it may seem like it’s not a big deal, it can have serious consequences on your health and performance. So make sure you’re getting at least 6 hours of high quality sleep every single night to avoid the adverse effects discussed in this article.
Recommended Sleep Deprivation Products
Kutoweza kulala vya kutosha: Watu wengi huamua kudharau usingizi wao ili waweze kufanya mengi zaidi kila siku. Ingawa kutumia saa chache za usingizi wako kufanya kazi au kujifunza zaidi huenda ikaonekana kuwa njia bora ya "kufanya kazi zaidi", kukosa usingizi kunaweza kuwa na athari nyingi mbaya. Kwa kusikitisha, hasara za kutolala usingizi wa kutosha ni zaidi ya usingizi wa mchana na haziwezi kurekebishwa na kipimo cha kila siku cha kafeini. Ukosefu wa usingizi unaweza kuhatarisha usalama wako na wa wengine walio karibu nawe au kusababisha madhara makubwa ya afya. Hapa chini kuna orodha ya baadhi ya athari mbaya za kutolala vizuri. 1  Kuzeeka kwa Haraka Kukosa usingizi kunaweza kuathiri jinsi unavyoonekana na kuharakisha mchakato wa kuzeeka. Baada ya siku chache tu za usiku bila kulala, watu wengi huanza kuwa na makunyanzi, ngozi isiyo na rangi na duru nyeusi chini ya macho. Sehemu kubwa ya hii husababishwa na viwango vya juu vya cortisol (hormoni ya mkazo) mwilini ambayo huongezeka wakati unapokosa kupumzika vya kutosha. Wakati wa ziada, cortisol huvunja collagen - protini ambayo huhifadhi ngozi laini, elastic na kuangalia vijana. Matatizo ya afya: Usiku wachache wa usingizi uliokosa unaweza kurekebishwa kwa urahisi kwa kupumzika zaidi katika siku zifuatazo na haiwezekani kuwa na athari za kudumu kwa afya yako. Hata hivyo, wakati wewe si kulala vizuri kwa wiki, miezi, au hata miaka, hii itaanza kuchukua toleo kubwa juu ya afya yako na kuweka wewe katika hatari kubwa zaidi ya kuendeleza mbalimbali ya matatizo ya afya ikiwa ni pamoja na unyogovu, kisukari, ugonjwa wa moyo na shinikizo la damu. 3 - Ongezeko la hatari ya kusababisha ajali: Ukosefu wa usingizi husababisha usingizi ambao unaweza kuongeza hatari ya ajali wakati wa kuendesha gari, kuendesha mashine na kufanya kazi nyingine mbalimbali. Usingizi hupunguza muda wa kujibu na hii hufanya iwe vigumu zaidi kujibu wakati unahitaji. Kwa hiyo, uchovu ni mojawapo ya sababu kuu za aksidenti za magari katika barabara za leo. 4 <unk> Utendaji duni wa akili Ikiwa umepungukiwa na usingizi, majibu yako mengi ya utambuzi hayatatumika kwa viwango vya juu. Afya yako ya akili, uwezo wa kukaza fikira, uwezo wa kufikiri, uwezo wa kuamua na uwezo wa kutatua matatizo huathiriwa wakati mwili haujapata pumziko la kutosha. Ukosefu wa usingizi pia huathiri jinsi ubongo wako unavyochanganua na kuhifadhi habari na utaelekea kusahau mambo mara nyingi zaidi. Sababu hizi zote hufanya iwe vigumu sana kufanya kazi kwa matokeo na kwa matokeo wakati wa mchana. 5  Kupata Uzito Huenda ikawa vigumu kuamini kwamba kukosa usingizi wa kutosha kunaweza kukusababisha kuongeza uzito. Utafiti wa hivi karibuni unaonyesha kwamba usingizi mfupi hupunguza kiwango cha leptin (homoni inayopunguza hamu ya kula) na pia huongeza kiwango cha ghrelin (homoni inayosababisha njaa). Ukosefu wa usingizi pia hupunguza viwango vya homoni ya ukuaji wa binadamu (homoni ambayo huchochea ukuaji wa misuli na kuchoma mafuta) ambayo hupunguza kiwango ambacho mwili wako unachoma mafuta. Matokeo yake ni kwamba ikiwa huwezi kulala vya kutosha, utakuwa na uwezekano mkubwa wa kula kupita kiasi na mwili wako utachoma kalori hizo za ziada kwa kasi ya chini. Kama unavyoona, ni vibaya kukosa usingizi. Ingawa inaweza kuonekana kama si jambo kubwa, inaweza kuwa na matokeo mabaya juu ya afya yako na utendaji. Hivyo, hakikisha unapata angalau masaa sita ya usingizi wa hali ya juu kila usiku ili kuepuka athari mbaya zilizozungumziwa katika makala hii. Bidhaa Zinazopendekezwa za Kutoweza Kulala