Not getting enough sleep risks serious diseases and dangers from NCDs.

Sleeping is a part of living. About one in three people Experiencing problems with sleeping Regardless, these sleep problems are intentional. from working night shifts, traveling, or accidental occurrences such as being disturbed while sleeping or congenital disease problems But no matter what the cause of the problem is. Prolonged poor sleep Affects health Including a decreased quality of life.

Our sleep consists of NREM (Non Rapid Eye Movement) and REM (Rapid Eye Movement) phases in cycles. Each cycle takes about 90 minutes, starting with the NREM phase, which consists of 3 phases: the beginning of sleep. Dozing off and the deep sleep period together last about 60-70 minutes and continue with the REM period for about 20-30 minutes. If we have a sleep period of less than 6 hours, sleep is not continuous or Not sleeping deeply It will cause the sleep cycle in each round to be incomplete. Unable to access deep sleep and REM, which are periods of physical recovery. Therefore, sleep is not of good quality. in contact for a long time It is associated with illness and death from various diseases as follows:

Obesity

A 2008 study from Cappuccio and colleagues published in the journal Sleep compiled research on sleep deprivation and obesity. In more than 30,000 children and more than 600,000 adults, it was found that children who slept less than 10 hours had a 1.89-fold increased risk of obesity, and adults who slept less than 6 hours had a 1.55-fold increased risk of obesity. The more hours they slept, the more. The less risk there is. With every additional hour of sleep Reduce Body Mass Index (BMI) by 0.35 kg/m²

cause Many hormones are secreted while we are sleeping. If we don't get enough sleep The balance of hormones that play an important role in regulating appetite will change, namely the hormone leptin. (satiety hormone) and ghrelin (hunger hormone). Shorter hours of sleep were associated with an 18% decrease in leptin levels and a 28% increase in ghrelin, which increased hunger and appetite, especially. Cravings for snacks that are high in carbohydrates and fats Research published in The American Journal of Clinical Nutrition in 2011 confirmed that people who slept 4 hours ate 22% more calories than those who slept 8 hours.

Diabetes

A 2016 study published in the journal Sleep Medicine Reviews compiled studies on diabetes and sleep. Both the duration and quality of sleep found that sleeping less than 5 hours increased the risk of diabetes by 1.48 times and poor sleep quality. Increased risk by 1.38 times. Those who work in shifts have a 1.15 times higher risk of developing diabetes than those who work regular hours.

cause Sleep deprivation reduces insulin sensitivity by 16-24%. Lack of sleep affects insulin secretion and the response of beta cells in the pancreas. Increase secretion of the hormone cortisol Growth hormone changes and increased inflammation Additionally, lack of sleep stimulates hunger and food cravings. Causing the body to gain more weight Which is an important factor in the development of diabetes.

cardiovascular disease

From the results of a survey of 71,455 people of the National Institutes of Health (NIH), United States. It was found that people who slept less than 6 hours per night 32.4% had high blood pressure, and a study published in the journal Sleep Medicine Clinics in 2016 reported that people who slept less than 5 hours had a 1.32 times increased risk of high blood pressure. and coronary heart disease 1.39 times, while those who sleep less than 6 hours have an increased risk of stroke 1.71 times.

cause Continuous sleep deprivation stimulates the release norepinephrine (norepinephrine), which has the effect of causing blood vessels to contract High blood pressure heart beats faster The mechanism for adjusting blood pressure is abnormal. Lack of sleep also causes the structure of blood vessels to deteriorate more quickly. The elasticity of blood vessels decreases. Blood flow is reduced, which can lead to severe disorders or disease.

cancer

A 2020 study from the International Journal of Cancer compiled research on cancer in various organs and sleep. It was found that lack of sleep affects cancer in each organ differently. If you sleep less than 7 hours, your risk of stomach cancer is 2.22 times higher and pancreatic cancer 2.18 times higher.

cause The activity of NK-Cells (Natural Killer Cells) or killer cells will decrease by as much as 72% if you sleep less than 4 hours. NK-Cells play an important role in resisting the occurrence of cancer cells. Moreover, sleeping at night It plays an important role in the production of the hormone melatonin (melatonin) from the pineal gland. That plays a role in inhibiting the growth of tumors that may develop into cancer cells.

It can be seen that sleep is the key to health care. good sleep There must be both a sufficient period of time Good quality of sleep and proper sleep duration Makes the body clock (circadian rhythm) work in relation to the various systems of the body in a normal rhythm.

People who have sleep problems You should consult a medical professional. To diagnose the cause and receive treatment. Before sleep affects daily life and physical health

With best wishes from BDMS Wellness Clinic

LINE: @bdmswellnessclinic

source

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