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Sleep is vital to human survival and good health. The body needs sleep just as much as it needs air and food. The body’s chemical systems repair themselves while you sleep. Your brain makes new connections between ideas, which improves memory. Sleep is important to the human body, but many people don’t get enough of it. It is always thought of as a ‘nice to have’. It is important to know the effects of sleep deprivation.
Sleep deprivation results from insufficient or good-quality sleep. Less than 7 hours of sleep every night is considered inadequate, and it can harm your health. A sleep problem might also be the actual cause of this.
Both your body and brain will not function properly if you don’t get enough sleep. Your life’s quality may even decrease as a result. Lack of sleep has been linked to several health issues, including immune system deterioration and weight increase. As a result, your physical and mental health is compromised.
The science of sleep has been studied for many years now, and more research continues as countries all over the world grapple with the health problems that arise from insufficient sleep.
The amount of sleep we need changes with age.
The National Sleep Foundation (USA) has put together a very helpful chart setting out the recommended ranges for sleep (see below).
As noted above, the goal for adults should be at least 7 hrs sleep on a regular basis.
You might think that you are doing ok with lesser sleep, but the reality is usually that your body is coping with lesser sleep. Problems will emerge in due course unless you improve your sleep habits.
Sleep deprivation is the inability to get enough or good-quality sleep. Even though the body requires sleep just as much as it needs food and water, many people don’t get enough of it.
There could be many medical reasons for this. But there is an important reason for most people that is more about lifestyle than anything else.
We live in a Swiggy & Netflix world. A world where you have more conveniences than ever before. But also a world where your life seems busier than ever before. And more tiring.
The demands on our time seem endless. Long days at work, daily commutes, catching-up on news, social media, a seemingly endless list of whatsapp groups, spending time with family and friends, some chores at home, helping the kids with some homework, some TV etc. If that isn’t enough, there is always the backlog of things that you never seem to get time to do, like a walk or a workout or that book you’ve been meaning to read.
Even though the day is spent mostly sitting and staring at screens, it’s somehow exhausting. Before you know it, the day is gone and you feel like you’re in low-battery mode and in need of a recharge. At some point you’ve got to go to bed, and so you do.
But sleep rarely follows. You might find that you are often unable to fall asleep as you are still thinking about things that happened during the day or that last news headline you read disturbed you or sometimes for no reason at all.
Here is the problem: we seem to think of sleep as something that just happens automatically. And that’s just not the case.
The body is supposed to do this thing called sleeping whenever it is that we decide that we’re done for the day and go lie down on our bed. That could be 10pm today, 1am tomorrow or something else.
That’s not how the body works. Your body does not know when you’re done for the day. Your body pieces this together based on various clues that it receives from you and your environment. Here are some examples:
Changes to all these factors can disrupt your body’s sleep schedule and lead to sleep deprivation over time.
Being surrounded by bright lights all the time, for example, can mean that your body is just not ready to sleep when you turn the lights off.
About 15-20 years ago, it was typical for people to wake up around sunrise and then go to bed soon after sunset. There were no signals to disrupt this – like artificial light late at night. Today, many things can disrupt the above factors – light, meal times, stress etc and disrupt your body’s sleep schedule.
Having a power down ritual or sleep schedule is a proven way to deal with this.
Significant symptoms of inadequate sleep include:
The primary sign of not getting enough sleep is daytime tiredness. You might feel like you are in low-battery mode all the time. It’s important to pay attention to this and take action.
Adults who don’t get enough sleep are at a higher risk for many health problems. The following are some of the possible effects of sleep deprivation for extended periods of time.
Sleep problems might bring on unhealthy weight gain. This is crucial for young people since they need more sleep than adults. Lack of sleep might impact the part of the brain that controls appetite. This is one of the biggest effects of sleep deprivation which leads to weight gain.
Inadequate sleep could be a big contributor to weight gain.
It’s not hard to see why – the longer you are awake, the more you are likely to eat. That need for a midnight snack is actually triggered by your body.
When you don’t get enough sleep, your hormones become out of sync, which makes you more tempted to binge and gain weight. Not getting enough sleep leads your body to create less of the hunger-suppressing hormones leptin and ghrelin. You’ll get hungry quicker.
High concentrations of cortisol, a stress hormone, and low growth hormone levels have been connected to obesity. Inadequate sleep has also been related to decreased digestion.
Not getting enough sleep could influence your weight in more ways than one. Lack of sleep has been related to increased consumption of high-calorie meals as what you eat late at night will usually not be healthy foods. Sleep-deprived people also tend to be less physically active than their well-rested counterparts.
Poor sleep can thus lead to weight gain. Similarly, poor sleep can also prevent weight loss.
Even with the best diet and exercise schedule, you may not see weight loss results unless you fix your sleep habits. This is one of the biggest effects of sleep deprivation which is not given enough attention.
Also Read : Weight Loss Programs Exercise
Some tips to help you fall asleep:
Sleep is crucial for good health. And sleep and weight loss are connected. You should now have a good idea about the effects of sleep deprivation.
Getting to a healthy weight and staying there is only possible if you fix your sleeping habits. Weight loss and weight maintenance is not just about diet and exercise, sleep is also a critical part of the solution. Sadly, it’s rarely considered in a proper way and this leads to poor progress and frustration.
We recognize this fully and focus a lot on sleep in the Daily9 weight loss program. When we help people fix their sleep, what we see is:
The opposite is also true, not fixing your sleep/wake cycle leads to many effects – sugar cravings, low energy levels, mental fogginess, low productivity at work etc.
You owe it to yourself to develop better sleep habits and a ‘power down’ ritual that works for you. Your body and mind will thank you for it.
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Meza ya Yaliyomo Usingizi ni muhimu kwa uhai wa kibinadamu na afya njema. Mwili unahitaji usingizi kama vile unavyohitaji hewa na chakula. Mifumo ya kemikali ya mwili hujirekebisha yenyewe unapolala. Ubongo wako hufanya uhusiano mpya kati ya mawazo, ambayo huboresha kumbukumbu. Kulala ni jambo muhimu kwa mwili wa binadamu, lakini watu wengi hawapati usingizi wa kutosha. Ni daima walidhani kama "nzuri kuwa na". Ni muhimu kujua matokeo ya kukosa usingizi. Ukosefu wa usingizi husababishwa na usingizi usio wa kutosha au wa hali ya juu. Kulala chini ya saa saba usiku ni jambo lisilofaa na linaweza kuharibu afya yako. Tatizo la usingizi laweza pia kuwa kisababishi halisi cha hili. Mwili wako na ubongo hautafanya kazi vizuri ikiwa huwezi kulala vya kutosha. Matokeo yaweza hata kudhoofisha hali yako ya maisha. Ukosefu wa usingizi unahusishwa na matatizo kadhaa ya afya, ikiwa ni pamoja na kuharibika kwa mfumo wa kinga na kuongezeka kwa uzito. Matokeo ni kwamba, afya yako ya kimwili na ya kiakili inadhoofika. Sayansi ya usingizi imechunguzwa kwa miaka mingi sasa, na utafiti zaidi unaendelea wakati nchi kote ulimwenguni zinapambana na matatizo ya afya yanayotokana na usingizi wa kutosha. Kiasi cha usingizi tunachohitaji hubadilika kadiri tunavyozeeka. Shirika la National Sleep Foundation (USA) limeandaa chati inayopendekeza viwango vya usingizi. Kama ilivyoelezwa hapo juu, lengo la watu wazima ni kulala angalau masaa saba kwa kawaida. Unaweza kufikiri kwamba unafanya vizuri na usingizi mdogo, lakini ukweli ni kwamba mwili wako ni kukabiliana na usingizi mdogo. Matatizo yatatokea wakati unaofaa isipokuwa ubadilishe mazoea yako ya kulala. Ukosefu wa usingizi ni kutoweza kupata usingizi wa kutosha au wa hali ya juu. Ingawa mwili huhitaji usingizi kama vile unavyohitaji chakula na maji, watu wengi hawapati kiasi cha kutosha. Kunaweza kuwa na sababu nyingi za kitiba za jambo hilo. Lakini kuna sababu muhimu kwa watu wengi ambayo ni zaidi kuhusu mtindo wa maisha kuliko kitu kingine chochote. Tunaishi katika ulimwengu wa Swiggy na Netflix. Ulimwengu ambapo una vitu vingi vya starehe kuliko wakati mwingine wowote. Lakini pia ni ulimwengu ambao maisha yako yanaonekana kuwa na shughuli nyingi kuliko wakati mwingine wowote. Na kuchosha zaidi. Mahitaji ya wakati wetu yaonekana kuwa yasiyo na mwisho. Siku nyingi kazini, kusafiri kila siku, kuangalia habari, mitandao ya kijamii, orodha isiyo na mwisho ya vikundi vya WhatsApp, kutumia wakati na familia na marafiki, kazi za nyumbani, kusaidia watoto na kazi za nyumbani, televisheni, nk. Kama kwamba si ya kutosha, kuna daima backlog ya mambo kwamba wewe kamwe kuonekana kupata muda wa kufanya, kama kutembea au workout au kwamba kitabu umekuwa maana ya kusoma. Hata ingawa siku hutumiwa hasa kukaa na kutazama skrini, kwa njia fulani ni ya kuchosha. Kabla ya kujua hilo, siku imepita na unahisi kama wewe ni katika hali ya chini ya betri na katika haja ya recharge. Katika hatua fulani wewe got kwenda kitandani, na hivyo wewe kufanya. Lakini mara chache usingizi hufuata. Unaweza kugundua kwamba mara nyingi huwezi kulala kwa sababu bado unafikiria mambo yaliyotokea wakati wa mchana au kichwa cha habari cha mwisho ulichosoma kilikusumbua au wakati mwingine bila sababu yoyote. Tatizo ni kwamba, tunadhani usingizi ni jambo linalotokea moja kwa moja. Na hilo si kweli. Mwili unapaswa kufanya jambo hili linaloitwa kulala wakati wowote tunapoamua kwamba tumemaliza kwa siku na kwenda kulala kitandani mwetu. Inaweza kuwa saa kumi jioni leo, saa moja asubuhi kesho au kitu kingine. Mwili haufanyi kazi kwa njia hiyo. Mwili wako hajui ni lini umemaliza siku hiyo. Mwili wako huunganisha vitu hivi pamoja kulingana na vidokezo mbalimbali unavyopokea kutoka kwako na mazingira yako. Mabadiliko katika mambo haya yote yanaweza kuvuruga ratiba ya usingizi wa mwili wako na kusababisha ukosefu wa usingizi kwa muda. Kwa mfano, kuwa karibu na taa kali wakati wote kunaweza kumaanisha kwamba mwili wako hauko tayari kulala wakati wa kuzima taa. Miaka 15 hadi 20 iliyopita, watu walikuwa wakilala karibu na jua linapoinuka na kwenda kulala baada ya jua kutua. Hakukuwa na ishara za kuvuruga hii <unk> kama mwanga bandia usiku wa manane. Leo, mambo mengi yanaweza kuvuruga mambo ya juu - mwanga, nyakati za chakula, mkazo nk na kuvuruga ratiba ya usingizi wa mwili wako. Kuwa na desturi ya kuzima umeme au ratiba ya usingizi ni njia iliyothibitishwa ya kukabiliana na hili. Dalili za kawaida za usingizi wa kutosha ni: Unaweza kuhisi kama wewe ni katika hali ya chini ya betri wakati wote. Ni muhimu kuzingatia hili na kuchukua hatua. Watu wazima ambao hawapati usingizi wa kutosha wana hatari kubwa ya kupatwa na matatizo mengi ya afya. Hapa chini ni baadhi ya athari zinazoweza kutokea kwa mtu ambaye amelala usingizi wa muda mrefu. Matatizo ya usingizi yanaweza kusababisha kuongezeka kwa uzito. Hii ni muhimu kwa vijana kwa kuwa wanahitaji usingizi mwingi kuliko watu wazima. Ukosefu wa usingizi unaweza kuathiri sehemu ya ubongo inayodhibiti hamu ya kula. Hii ni moja ya athari kubwa ya ukosefu wa usingizi ambayo husababisha kuongezeka kwa uzito. Kulala usingizi wa kutosha ni moja ya sababu kuu za kuongezeka kwa uzito. Si vigumu kuona kwa nini - kadiri unavyoendelea kuwa macho, ndivyo unavyopenda kula zaidi. Kwa kweli, mahitaji ya kiamsha kinywa cha usiku wa manane ni ya mwili. Unapokosa usingizi wa kutosha, homoni zako hazifanyi kazi kwa utaratibu, jambo linalokufanya uwe na mwelekeo zaidi wa kula kupita kiasi na kuongeza uzito. Ukosefu wa usingizi wa kutosha hufanya mwili wako utengeneze homoni ndogo za kupunguza njaa, leptin na ghrelin. Utapata njaa haraka zaidi. Kiwango cha juu cha cortisol, homoni ya mkazo, na viwango vya chini vya homoni ya ukuzi vimeunganishwa na kunenepa kupita kiasi. Kulala usingizi wa kutosha pia kumehusianishwa na kupungua kwa utumbo. Kutolala vya kutosha kunaweza kuathiri uzito wako kwa njia nyingi. Ukosefu wa usingizi unahusishwa na kuongezeka kwa matumizi ya chakula chenye kalori nyingi, kwani kile unachokula usiku wa manane kwa kawaida hakitakuwa chakula kizuri. Watu wanaokosa usingizi pia huwa na shughuli chache za kimwili kuliko wale wanaopumzika vizuri. Kwa hiyo, usingizi mchache waweza kusababisha kuongezeka kwa uzito. Vivyo hivyo, usingizi mbaya waweza pia kuzuia kupoteza uzito. Hata ukifuata mpango mzuri wa kula na kufanya mazoezi, huenda usione matokeo ya kupoteza uzito isipokuwa urekebishe tabia zako za kulala. Hii ni moja ya athari kubwa ya ukosefu wa usingizi ambayo haijapewa uangalifu wa kutosha. Soma pia: Programu za Kupunguza Uzito Mazoezi Baadhi ya vidokezo vya kukusaidia kulala: Kulala ni muhimu kwa afya nzuri. Kulala na kupoteza uzito kunahusiana. Sasa unapaswa kuwa na wazo zuri kuhusu athari za kukosa usingizi. Kupata uzito wa kutosha na kuendelea kuwa hivyo ni jambo linalowezekana tu ikiwa unabadilisha tabia zako za kulala. Kupoteza uzito na kudumisha uzito sio tu juu ya lishe na mazoezi, usingizi pia ni sehemu muhimu ya suluhisho. Kwa kusikitisha, ni mara chache kuchukuliwa kwa njia sahihi na hii inaongoza kwa maendeleo duni na kukatishwa tamaa. Kwa hivyo, kwa sababu ya kutegemea sana, tunahitaji kutumia kila siku ya 9 kwa ajili ya kupoteza uzito. Wakati tunasaidia watu kurekebisha usingizi wao, kile tunachoona ni: Kinyume chake pia ni kweli, kutorekebisha mzunguko wako wa usingizi-kuamka husababisha athari nyingi - hamu ya sukari, viwango vya chini vya nishati, ukungu wa akili, uzalishaji wa chini kazini, nk. Unalazimika kujipatia mazoea bora ya kulala na desturi ya "kuzimia" inayokufaa. Mwili na akili yako zitakushukuru kwa hilo. "Mchoro wa ""Mafunzo ya Vipimo vya 5"" katika makala hii utajibu swali lako ikiwa Papaya ni nzuri kwa wale ambao wana wasiwasi juu ya... Desemba 06, 2023 ""Mafunzo ya protini au poda za protini ni virutubisho vya protini vya juu ambavyo vinaweza kusaidia kupunguza uzito na kujenga misuli." "Kama ilivyoelezwa katika makala ya ""Mapendekezo ya Mafundisho ya Kimaadili ya Aprili 18, 2023"" ya ""Mafunzo ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho ya Mafundisho.""" Ni muhimu sana kwa mwili na mwili, na kwa sababu hii, kwa sababu ya sababu hizi, unahitaji kuongeza protini kwa mwili na mwili. "Kama ilivyoelezwa hapo juu, ""Mwezi Aprili 18, 2023 ni siku ya kupoteza uzito." Bonyeza kifungo hapa chini ili kuwasiliana nasi kwenye WhatsApp. Tutafurahi kujibu maswali yako yote na kukusaidia kuamua ikiwa D9 ni sahihi kwako. Kujifunza kuhusu lishe ya usawa, kuona sahani halisi za afya na kupata mpango wa chakula wa wiki mbili.