What threatens a woman with lack of sleep. Chronic sleep deprivation: symptoms and consequences

Lack of sleep can cause a number of dangerous side effects. All systems of the body can fail, which will affect its functioning, starting from thought processes and memory, ending with reflection in your appearance, body weight and general condition health.

Nine dangerous consequences of lack of sleep

Sleep deprivation is especially harmful when the habit of little sleep becomes chronic form. And with the obvious signs of lack of sleep, for example, irritability and low performance, most of us are familiar.

But there are more serious side effects with symptoms of sleep deprivation, about which not much is known. Let's find out what else threatens lack of sleep.

no sleep no health

A person who does not get enough sleep increases the risk of developing a number of chronic diseases. Sad statistics around the world show that 90% of people suffering from lack of sleep are prone to chronic diseases.

The most common problems associated with sleep deprivation are:

Migraines, in which the head constantly hurts from frequent lack of sleep;
Cardiovascular diseases;
heart failure, heart attack;
irregular heartbeat (arrhythmia);
High blood pressure;
Type 2 diabetes;
Paralysis.

elusive beauty

Bruises and bags under the eyes why man turning into a panda or a zombie will probably come in handy when you need to quickly get into costume for a costume party. All you have to do is find the right suit. And over the "make-up" a friend-lack of sleep has already done a great job.

Just one night of rolling on the bed gives the skin an unhealthy and rumpled look, a look - severity, and the whole image resembles, if not with a panda, then definitely with a basset hound. Chronic lack of sleep affects the appearance even worse.

Lack of sleep is fraught premature aging skin. If you don't sleep long time skin elasticity is reduced. This is due to the fact that chronic fatigue, leading to excessive stress, contributes to the production of the hormone cortisol in the body. His increased content associated with the destruction of a protein responsible for the smoothness and elasticity of the skin.

Decreased alertness and ability to concentrate

The previous point leads to the next one. Chronic fatigue and sleep less than required often lead to accidents. The results of numerous studies show that fatigue due to lack of sleep, for example, in a driver, in terms of the speed of reactions to stimuli, can be equated to a state of severe alcohol intoxication.

Not in the best way lack of sleep also affects work processes, when the employee has an increased risk of injury or harm to others. In addition, often from lack of sleep, memories are confused, turning into hallucinations.

Longing and decay. Depressive vicious circle

Sleep deprivation exacerbates depression. Even 10 years ago, in the United States, where they are very fond of a variety of studies, a mass survey of people diagnosed with depression and those who are periodically prone to depression was conducted. increased anxiety. Participants in the study were asked to talk about "sleeping" habits.

So, scientists have noticed a direct relationship between the duration of sleep and the depth of sleep. depression. Those who slept less than six hours a night often showed clear signs depression.

At the same time, which is especially bad, some of the symptoms of the oppressed mental state may affect the patient's ability to sleep. Therefore, a person simply has to fight to get out of this. vicious circle regain your health and the ability to enjoy life.

Impact on learning processes

Sleep is very important and necessary for all cognitive processes, especially those related to learning. Lack of sleep reduces vigilance, reduces a person's ability to concentrate for a long time. Namely, thanks to this ability, we can better perceive and assimilate information.

Scattered attention also limits a person's ability to reason logically and solve problems effectively. Obviously, the productivity and effectiveness of a tired person tends to zero.

Skills and emotions acquired during the day are processed by the brain during the night and turn into memories. This process is based on long-term memory. But due to lack of sleep, even very bright emotions, a variety of knowledge and experience will remain "gathering dust" somewhere very far "in the bins" of the brain. A sleepy person is not able to memorize large amounts of information.

To be or not to be?

The ability for logical reasoning, analysis and decision-making with lack of sleep is greatly reduced. And how else, if in such a situation the head often hurts and the person experiences discomfort. Therefore, difficulties in the process of comparing data, rational interpretation of events, facts and a standard set of information, are reflected in the ability to make the right decisions.

Naturally, people who do not get enough sleep are especially inappropriate in stressful situations. What is bad about lack of sleep is the ability to do what normal condition people wouldn't do it. Insomnia is known to cause hallucinations. A tired brain distorts the reality of a sleepy one and forces you to make strange decisions.

Do not sleep, do not eat, but get better

Proper sleep patterns help the body function as nature intended, maintain a healthy appetite, and control hunger. Reducing the time provided for sleep stimulates the production of the hormone ghrelin. It is this insidious hormone that causes hunger in us and reduces the level of leptin, which suppresses appetite.

A person who is "on the lead" of ghrelin is likely to overeat. And soon small deposits on the sides "in reserve" will turn into an impressive size " Lifebuoy". As evidence, doctors cite statistics according to which people who sleep less than seven hours a day have a 30% higher risk of developing obesity than those who sleep 9-10 hours.

Libido on vacation

Both men and women who are deficient quality sleep noted a decrease in sexual desire and interest in sex. Lack of sleep leads to physical exhaustion, lack of vital energy and an increase in tension in the body, from which there is neither strength nor desire to move at all. In addition, in men, there is a decrease in the level male hormone testosterone, which also affects passion and attraction.

Increased risk of premature death

In the ranking of the consequences of lack of sleep, this item should be mentioned first. But I didn't want to scare you. It should be noted that people with such a colorful picture of health problems and disturbed daily routine due to irregular sleep increase the risk of dying in their prime. Lack of proper rest is harmful to the body. And this can manifest itself in the form of malfunctions in the functioning of organs, especially the heart and brain.

According to scientists, to restore human body Requires 7-8 hours of sleep at night. This duration may vary depending on individual features body, but prolonged absence normal sleep fraught with serious health consequences. Recognizing the symptoms of chronic sleep deprivation allows the doctor to develop the correct treatment strategy.

The concept of chronic sleep deprivation

If you can’t get a good night’s sleep for several days or weeks, then it’s too early to say what is observed. chronic sleep deprivation. Of course, lack of sleep will affect the state of a person, his appearance, but catastrophic violations will not occur.

You can fully feel the consequences of lack of sleep in six months, if throughout this period you suffer from insomnia, rest time is limited by external and internal factors. Studies have shown that a constant lack of night sleep leads to poor health.

How chronic lack of rest manifests itself

The systematic lack of the body's ability to recover is fraught with negative disorders. Harm is rendered to all systems and organs. Literally in a few days, this will be reflected in the appearance, and then it will be fully felt on yourself and the whole body.

Symptoms from the nervous system

The brain is the governing organ of our body. Every night, when he overcomes sleep, he actively begins to process the information that was received during the day. During the period of nocturnal sleep, active recovery processes in the nervous system, if it is deprived of this, then the consequences will not be long in coming.

After a few days, lack of sleep will manifest itself in the following signs:

Lethargy. This symptom does not allow a person to make quick and adequate decisions.
Impulsiveness. This is the other side of the coin, when a person reacts in the exact opposite way. Makes rash decisions, as a result - serious negative consequences.
Irritability. It is difficult to admit on your own that everything around is annoying, but others will notice it right away.
Inability to concentrate. Constant lack of sleep reduces performance, a person is often distracted by extraneous things. When working on serious projects, this threatens with errors and problems.
Memory worsens. There is a realization that it is not possible to remember elementary things.
Drowsiness leads to clumsiness in movements. This is caused by brain fatigue, the cerebellum, which is responsible for the coordination of movements, is unable to adequately perform its functions.
If you do not give the body the necessary rest for a long time, then it will certainly begin to make up for this deficiency. The brain will simply turn off periodically, this is the so-called microsleep.

Attention! The danger of lack of sleep is that nodding while driving a car or while working with complex mechanisms can end badly for the person and others.

Depression. Chronic lack of sleep depletes the nervous system. This leads to aggression and irritability. Depression is replaced by bouts of anger and rage. Adolescence most vulnerable in this respect. The psyche during this period is unstable. Lack of sleep, constant fatigue lead to emotional depression, which is fraught with the appearance of suicidal thoughts.

Statistics say that chronic lack of sleep can lead not only to depression, but also to serious mental damage, up to insanity.

These symptoms are a serious reason to think about providing quality rest for the body.

Reflection of lack of sleep on appearance

All you have to do is not sleep for one night and everything will be reflected on your face. They say that a person's appearance can be deceiving, but not in this case. You can recognize a sleepy person by the following signs:

Red eyes. This is the first consequence sleepless night.
Paleness of the skin.
Dark circles appear under the eyes.
The eyelids become swollen.
Painful appearance.
Overwork from chronic lack of sleep makes a person look sloppy.

If, after a bad night's rest, you sleep at least half an hour during the day, then the person begins to look more fresh and rested.

The response of other organ systems to lack of sleep

Symptoms of lack of sleep after a while will become noticeable in the work of all other organ systems. This will affect the well-being of the person. If observed the following symptoms, then you can safely diagnose a chronic lack of sleep, which will have to be urgently treated:

As a result of a lack of rest, immunity weakens, the ability to fight pathogenic viruses and bacteria is lost, and a person begins to get sick often.
The negative impact of lack of sleep also affects vision. It is quite common after several sleepless nights to notice that the letters are blurry, the clarity of the image is reduced.
rises arterial pressure. Such a manifestation is usually for people suffering from hypertension, vegetative-vascular dystonia. With VVD vascular system works with errors, and if you do not get enough sleep constantly, then the situation will worsen even more.
The person starts to get fat. It would seem that you sleep less, spend more energy, everything should be the other way around. But sleep deprivation will not work to lose weight, the lack of rest violates hormonal balance, constantly want to eat, which leads to weight gain.
Sleep deprivation syndrome early aging organism. Miraculous anti-aging remedies, masks will not help if you regularly lack sleep. chronic insomnia enhances the production of cortisol, which leads to the formation of a large number sebum. Through his fault skin show much earlier signs aging.
After several sleepless nights will certainly disturb headache.
Dizziness indicates vascular disorders.
Work gets worse digestive tract, which is manifested by nausea, impaired stool.
With constant lack of sleep, thermoregulatory mechanisms suffer, which leads to chills. Body temperature may rise or fall sharply for no reason.

Depriving the body of proper sleep is a serious matter. Serious illnesses will not make you wait long. Not in time Taken measures lead to the need for long-term treatment.

Causes of chronic sleep deprivation

To decide what to do with persistent insomnia, it is necessary to find out the reasons for the violation of night rest. They can be completely different depending on gender.

But it should be noted that to break a strong and healthy sleep can not only external factors but also internal problems.

Causes of sleep deprivation in women

It is noticed that the female sex is much more likely to suffer from insomnia. This is due to increased emotionality and susceptibility. That is why women are in the first place psychological reasons night sleep disturbances, not short-term, but long-term disorders.

Physicians refer to such provoking factors:

Prolonged stress. First of all, they can negatively affect the quality of sleep.
Conflicts in the family or at work.
Quarrel with a loved one.
Wedding preparations.
Carrying a baby and expecting a future birth.
The appearance of the baby.
Loss of loved ones.
Change of job or place of residence.

The vulnerable female psyche cannot perceive all these situations calmly, which leads to the development of chronic insomnia.

What prevents men from sleeping soundly

Men can be disturbed by both external and internal factors. Among the most frequently encountered are:

Problems at work. Considering that for the majority of males it is important to realize themselves in society, any malfunctions and failures are perceived sharply and painfully. Where can I deal with this and sleep well.

Workaholism or ordinary overwork. Often men, especially office workers, lawyers, having come home, continue to work. The whole evening is spent at the desktop and computer. Is it possible to call a full-fledged sleep after such an overstrain of the brain.
Change of marital status. Men are very sensitive to changes in their lives. For them, the birth of a child, marriage or divorce are equally stressful.
Business. People who are busy with personal projects, running their own business are constantly worried about their future. Even going to the bedroom, the brain continues to think right decisions and reasonable moves.
Everyone knows that drinking and smoking is harmful, but they do not suspect that bad habits affect the quality of sleep. Sometimes it is enough to get rid of them so that the night's rest improves noticeably.

You can try to remove the listed reasons, then in the morning it will be accompanied not by a feeling of fatigue and weakness, but by cheerfulness and good mood.

Common Causes of Sleep Disorders

There are some factors that disturb sleep in everyone, both adults and children. These include:

Stuffiness in the room. Before going to bed, always ventilate the room to increase the oxygen concentration and reduce carbon dioxide. During sleep, full-fledged cellular respiration will be provided, which will improve the quality of sleep.

An uncomfortable bed is the first thing that can disturb sweet Dreams. To the choice bed must be taken seriously. It is better to purchase orthopedic models to be supported in a dream correct position spine.
Many note that they cannot sleep in an unusual place, for example, at a party. Even the presence of silence and a comfortable bed does not help to fall asleep soundly.
Extraneous noises. It is desirable to sleep in complete silence. If the household is watching TV in the next room, you can use ear plugs.
Lighting. In the bedroom, it is better to hang dark and thick curtains on the windows so that the early dawn in summer, Sun rays didn't wake up early.
It is banal to disrupt sleep by drinking coffee, strong tea or a hearty dinner. After a night meal, the next morning you may feel sick, feeling weak.

If after eliminating all these factors, sleep does not improve, then the reason lies elsewhere.

Physiological causes of sleep disturbance

If all external factors are eliminated, and sleep does not improve, then the cause should be sought in diseases internal organs And physiological states. Insomnia can be triggered by:

Apnea. Night snoring disrupts the sleep of not only the household, but also the snorer himself. The danger of such a violation is that a short-term cessation of breathing can occur. In the morning, a person feels weakness, fatigue instead of cheerfulness.
Bedwetting, which often affects children. If there is a problem, it is necessary to visit a neurologist to find out the causes and prescribe adequate treatment.
Joint diseases can deprive a person of sleep. Nights become especially restless when the weather changes.
Increased blood pressure. If a person suffers from hypertension, then indicators can jump in the middle of the night, for example, due to stuffiness in the room, the presence of excess weight.

The culprit of chronic sleep deprivation can be hormonal imbalance, which is often observed in female body during childbearing and during menopause.
Syndrome restless legs. May disturb at night in the presence of diabetes, anemia, diseases of the joints. In a dream a person does restless movements feet and often wakes up.
The body lives according to its biological rhythms, if they are forcibly violated, then in response we get insomnia at night, and in the morning sleepy look and bad mood. Can disrupt biorhythms: work in night shift, change of time zones, recreational activities in nightclubs.
Elderly people and in the presence of heart pathologies can wake up an attack of angina pectoris.

In medical circles, chronic sleep deprivation is a disease that requires serious treatment.

Consequences of lack of sleep

The body is hard arranged system where everything is connected. Violations in one place will certainly lead to negative consequences in other systems. Night sleep is necessary for recovery, if you deprive the body for a long time, then it will forcibly begin to demand rest. This will lead to falling asleep right at the workplace or, even worse, while driving a car.

stroke
obesity
loss of the ability to think sensibly;
pathologies of the heart and blood vessels;
oncological diseases;
chronic depression;
weakening of the immune system.

Interesting information is presented in the film about the dangers of lack of sleep. The pictures of the video film on the screen make you think about the importance of a full and healthy sleep.

Folk recipes for strengthening sleep

It is not always worth running to the pharmacy with insomnia and buying medicines to improve night sleep. Can be used folk remedies, which often turn out to be quite effective:

Before going to bed, it is useful to take a soothing bath with the addition of coniferous extract. It will help you get rid of headaches and relieve stress.
Have a calming effect herbal teas, for example, a drink with mint, lemon balm, oregano, chamomile. A cup of a pleasant drink can induce a deep sleep.
At chronic problems good to take vitamin preparations. They in a positive way affect the work of the brain, activate cell regeneration, improve skin condition.
Take a glass at night warm milk with a spoonful of honey.

If folk remedies were already powerless, then you will have to take a pill to improve sleep. But the choice of the drug should be discussed with the doctor so as not to worsen the situation.

If you want to lie down during the day, then you should not do this.
Fighting sleep at 9 p.m. can turn into insomnia after going to bed, so don't overpower yourself and watch a movie by forcibly opening your eyes.
In the afternoon, give the body physical activity.
Eliminate heavy dinners and coffee before bed.
Before going to bed, take off your day clothes and put on comfortable pajamas.
It is advisable to go to bed at the same time.
The air temperature in the bedroom should not exceed 18-20 degrees.
Before going to bed it is useful to take a short walk.

Make it a habit to read before bed, but the literature should be appropriate.
You need to go to bed before 12 o'clock, it is noticed that sleep before midnight is better.

Lack of rest, if it occurs occasionally, negative consequences for the body will not bring. But systematic lack of sleep is fraught with serious complications, so if you can’t cope with the problem on your own, then you shouldn’t postpone a visit to the doctor. Remember, a full and healthy sleep is the key to the well-being of the body and youth.

Heart disease, diabetes... Sometimes we look for the cause of a health problem in the wrong place. While the state of our body directly depends on the quality and quantity of rest.

Most people need seven to eight hours of sleep per night. But there are those who can sleep less and feel great about it. However, mental alertness and the absence of a headache are far from the only indicators. enough sleep. The fact is that some people are more resistant to sleep deprivation than others. They feel good and look the same, but at the level of deep metabolic processes, everything is not so great. If you do not normalize your sleep, a number of problems, among them such problems as a headache and even early death are quite real.

Late eating of chips and cookies does not happen only because it is a tasty and easy snack. The fault may be imbalance of two appetite hormones , which makes itself felt after the first night of lack of sleep.

When levels of the “good” hormone called leptin drop, the appetite it controls rises. The amount of the “bad” hormone - ghrelin increases. It is produced by fat cells and signals the body to consume even more fat and calories. Therefore, the higher the level of ghrelin, the more you want to eat.

But hormones and lack of sleep are not the only cause of obesity. When people do not get enough sleep, they do not have the strength to cope with the elementary, plus they overeat - this also leads to excess weight.

In a recent study published in the journal Sleep, researchers found that teens who slept less than eight hours a night ate significantly more fat and high-calorie foods than carbohydrate meals. Therefore, scientists insist: high school students should sleep for about nine hours at night. Young children need to sleep about 10-15 hours (depending on age) per day. Another study found that babies who regularly stay awake more than they should be are especially at risk. overweight in youth.

2. Heart diseases

People who are constantly drowsy increased levels of stress hormones . Which is very bad for the heart. Rising levels of stress hormones can lead to damage blood vessels and high blood pressure, resulting in heart disease. Lack of sleep can lead not only to problems with pressure, but also cause cardiovascular diseases.

If a person suffers from hypertension, lack of sleep can make the condition worse. The fact is that due to the lack of proper rest, the nervous system is activated, which increases hypertension.

Men should be especially wary. The risk of heart disease and stroke due to lack of sleep is several times higher than that of women.

3. Diabetes

In 2007, scientists at the University of Chicago found that losing adequate sleep increases the risk of obesity and diabetes. Already after one sleepless night in the body decreased ability to absorb glucose . If we add to this factor appetite hormone imbalance leptin and ghrelin , the likelihood of diabetes is obvious.

The relationship between sleep deprivation and diabetes is ambiguous, as the disease may be linked to obesity, which in turn is caused by a lack of proper rest.

While there is no absolute evidence of an association between headache and not enough sleep. But at the same time, there is no reason to deny that bad dream affects well-being.

Scientists have noticed a direct link between sleep deprivation and depression. Probability bad mood, a decline in energy and interest in life is as much as 24% higher for those who go to bed after midnight. The authors of the study, scientists from Columbia University in New York, attribute this to human circadian rhythms . Staying up late is confusing internal clock person. It is difficult for the body to fight sleep if, according to all the rules, schedules and regimens, it should already be resting. And vice versa.

6. Inattention and delayed reaction

Sleep deprivation causes inhibition of all types of neurological functions . Students who prefer to stay awake at night do worse in school. Workers who save on sleep are characterized by increased temper and irritability. Driving while half asleep often leads to accidents. fatal. Statistics show that driving a car with a lack of sleep is akin to drunk driving. and reaction sleepy man the same as after taking three or four servings of medium-strength alcoholic beverages.

7. Death

So, according to scientists, people who regularly neglect good sleep 12% more at risk of dying in the next 25 years than those who get six to eight hours of sleep every night. This connection is especially evident for men who suffer apnea syndrome - sudden stop breathing .

At the same time, those who spend more than 9 hours in bed also risk their lives.

Time for bed

All these consequences do not immediately make themselves felt - several years of systematic neglect of proper sleep may pass. But inhibited reaction, inattention, headache and depression appear, it is only once you do not get enough sleep.

But what about people who are able to sleep no more than five hours and amaze everyone around with their efficiency? There are such people, according to statistics they are only 5% of total number the population of the earth.

The best way to find out how much sleep you personally need is to take a vacation. Leave everything and go to bed as soon as you feel that you are feeling sleepy. And start doing things when you realize that you got enough sleep. If during the day you did not feel sleepy and were productive, then you have found your sleep rate.

The duration of sleep for an adult should be 7-8 hours. This is the time it takes for the body to full recovery. But how often a couple of hours are not enough to complete all the planned tasks. Naturally, this time is “stealed” at the expense of rest. The result is chronic sleep deprivation. What threatens the health of such a condition?

What is chronic sleep deprivation

Initially, let's figure out what condition can be attributed to this pathology. A person who does not get enough sleep every day for several days and even weeks suffers from a lack of sleep. But talk about chronic pathology still too early. Of course, he faces the first negative signs this phenomenon. But chronic lack of sleep manifests itself in all its glory when a person limits his rest for several months.

Recently, a study was conducted at the University of Texas. It showed that residents who did not receive required amount sleep, had genetic changes. Such violations lead to the development of serious health problems. This disease is memory loss.

Therefore, people who sleep 6 hours a day, and sometimes less, should be aware of the serious risks they expose their body to.

Causes of constant lack of sleep

Insufficient night rest can be caused by both internal and external factors. TO internal reasons include a variety of psychological or physiological problems. And external are various circumstances that do not allow you to go to bed on time or fully relax.

Consider the most basic factors that most often lead to such a phenomenon as chronic lack of sleep.

Reasons for poor quality sleep:

Stress. This is the most common reason for inadequate rest. In nature, insomnia may lie bad memories problems at work or personal life, financial or These factors lead to a decrease in the production of melatonin in the body. Instead, the synthesis of adrenaline increases. It is he who leads to overexcitation nervous system and cause sleep problems.
Mental illnesses. Sometimes insomnia is a symptom of various abnormalities. It can indicate the development in the body of psychosis, neurosis, manic disorder, protracted depression.
Physiological ailments. Very often they cause insomnia in the elderly. Although not protected from such pathologies, even children. Diseases can worsen in the evening or at night. It gets in the way fast falling asleep. Sometimes unpleasant symptoms make you wake up at night. Most often, chronic sleep deprivation occurs against the background of the following diseases: diathesis, enuresis, angina pectoris, restless leg syndrome, hormonal failure, joint diseases (arthrosis, arthritis), hypertension, obstructive sleep apnea.
Failure of biological rhythms. All human systems are arranged in such a way that in the period from approximately 8 to 10 pm, the processes occurring in the body begin to slow down. This causes the person to relax and fall asleep. If for a long time this moment is ignored and the person does not go to bed at the proper time, then a violation occurs biological rhythm. As a result, a person tosses and turns in bed for a long time and cannot fall asleep.

Main symptoms

In chronic sleep deprivation, the human condition is a bit like alcohol intoxication. Such a person is characterized by drowsiness, she may have hallucinations and even confusion.

Doctors are considering given state as a sleep disorder. The body is not able to fully recover. This leads to a number of negative violations. First of all, chronic lack of sleep affects the appearance, general condition and character of a person.

Symptoms affecting the nervous system:

inattention;
depression and apathy;
irritability;
increased emotionality (unreasonable tears or inappropriate laughter);
inability to concentrate;
cognitive impairment (thinking, speech, memory).

Signs of lack of sleep, reflected in appearance:

swelling of the eyelids;
redness of the whites of the eyes;
pale or earthy skin color;
education dark circles under the eyes;
rather untidy appearance.

Symptoms affecting body systems:

dizziness, headache;
deterioration of the functioning of the digestive tract (diarrhea, constipation);
nausea, flatulence;
exacerbation of chronic ailments;
decreased immunity;
susceptibility to colds.

What causes lack of sleep

This condition is quite dangerous. After all, the body can try to compensate for the lack of rest. In other words, a person can fall asleep at any moment, regardless of whether he is at work or driving.

However, this is not the only negative factor to which chronic sleep deprivation can lead. The consequences of neglecting rest for a long time can be much more serious.

Doctors, carefully examining this condition, argue that chronic lack of sleep can provoke:

stroke;
obesity;
diabetes;
severe memory impairment (up to the loss of brain tissue);
weakening of the immune system;
the occurrence of heart disease;
oncology of the breast or intestines;
hypertensive crisis;
syndrome chronic fatigue;
occurrence of depression.

Now, knowing what chronic lack of sleep leads to, let's look at how to get rid of this condition.

Choose a mattress with medium firmness.
Use a low pillow.
Underwear and bed linen should be made of natural fabrics.
Eliminate annoying factors(clock ticking, draft, flashing electronic sensor).
Avoid watching movies or reading negative books before bed.
For 3-4 hours before the rest, give up caffeinated products (energy, tea, coffee).
Do not eat heavy, fatty foods 2 hours before bed.
Go to bed no later than 10-11 pm.

Basic Treatments

If all the symptoms indicate that you have developed chronic sleep deprivation, what to do in such a situation? Initially, the cause of this condition should be eliminated.

In most cases, the following measures are sufficient to improve sleep quality:

Completely eliminate daytime sleep.
Try to move more during the day (walk, exercise).
Before rest, carry out procedures that can eliminate nervous tension(watching humorous films, calm music,
Be sure to ventilate the bedroom before going to bed.
Try to go to bed at the same time.
Do not use alcohol to fall asleep. It provides heavy and superficial rest.

If chronic sleep deprivation is based on psychological or physiological problems, then it is necessary to turn to professionals. For those people who don't have obvious reasons poor quality sleep, you should undergo a full examination.

Folk remedies

Do not ignore ancient recipes.

falling asleep and good rest can provide the following:

Peony tincture (10%). It is recommended to use it three times a day, 30 drops for 1 month.
Green tea with honey. It should be consumed daily, preferably at bedtime.
Warm milk with honey. This is another great tool that normalizes night sleep. It is recommended to drink 1 glass of the drink before bed.

If all the methods above do not help you get your rest, you may need a special drug treatment. Therefore, consult a doctor who will select an adequate therapy.

Many people are familiar with a condition in which, due to lack of sleep, general weakness is felt.

It is called chronic lack of sleep, and if on initial stage it does not pose a danger, then with constant lack of sleep may appear serious problems with health.

Chronic lack of sleep: symptoms and causes ^

A few years ago, scientists found that the normal duration of sleep for an adult is 7-8 hours. For some people, even 4 hours is enough, because. here it all depends on the biorhythm, but there are some factors under which a person in any case must comply optimal rate sleep:

Work in difficult or harmful conditions;
Constant emotional overload;
Regular physical labor;
Pregnancy, breastfeeding.

In the latter case, adhering to the norm turns out to be quite problematic, but in order to reduce the likelihood of the consequences of lack of sleep, it is necessary to take vitamin complexes after consulting with your doctor.

In general, lack of sleep is a condition in which a person feels constant fatigue, weakness and lethargy. Its signs are external and internal.

External signs of lack of sleep include:

Redness of the eye proteins, swelling of the eyelids;
Bad complexion;
Dark ;
Untidy appearance.

The internal symptoms of lack of sleep affect the entire body:

Decreased concentration;
Irritability, apathy;
Increased fatigue;
Emotionality;

Violation of speech, thinking, memory;
Headache, nausea, dizziness;
Flatulence;
constipation, diarrhea;
Poor immunity, high susceptibility to diseases.

As for the consequences of lack of sleep, they can be very different: at the initial stage, external signs, then chronic fatigue, irritability appears, and when prolonged lack sleep can begin to develop and diseases.

What diseases can appear and what causes lack of sleep

Obesity: if a person sleeps little, the body begins to receive the energy it needs to a greater extent from food. In this case, the appetite increases and cravings for high-calorie high-calorie foods appear;
Stroke: with a lack of sleep, blood circulation is disturbed, including cerebral;
Diabetes: insulin production is disrupted, the amount of glucose in the blood increases;
Weakened immunity: if you constantly lack sleep, the work of all body systems is disrupted. For example, absorption is impaired useful substances, and eventually the immune system becomes vulnerable;
Pathological heart disease;

Depression: here the harm of lack of sleep is complex: at first, fatigue appears, a person becomes more irritable and emotional, inexplicable outbursts of aggression can be observed, or vice versa - tantrums, causeless tears;
Oncology;
Hypertensive crisis.

Knowing what threatens constant lack of sleep, it is vital to adjust your daily routine and try to avoid stressful situations. In most cases, the latter is not possible, and then, with high emotional susceptibility, folk remedies will help to effectively deal with the problem: for example, or others sedative fees without causing any harm to health.

In such a situation, it is necessary to adjust the daily routine, and in order to become a little more cheerful, you need to drink a cup of coffee or eat some dark chocolate.
The exceptions are cases when the head is spinning and the pressure is increased: then such methods are contraindicated.

Tired of lack of sleep

With chronic lack of sleep, vascular tone decreases, which leads to circulatory disorders and various ailments: for example, nausea or vomiting.
How to deal with lack of sleep in this case? The answer is obvious: simply do not allow it.

Temperature from lack of sleep

Most often, an increase in body temperature is associated with internal inflammatory processes. As you know, lack of sleep often leads to a decrease in immunity, and then the body reacts more sensitively to various viruses, as a result of which the temperature may deviate from the norm. What happens from lack of sleep in this case:

The temperature for several days keeps within 37.2;
There may be vomiting and nausea;
Decreased performance, dulled appetite.

This hormone controls almost all of our hormones in the body. He sends some of the hormones to work, some to rest.
Gradually increasing its concentration in the blood, starting at 21:00, it prepares us for going to bed, stimulates the production of growth hormone (muscle growth, adequate fat burning) and reduces production.

Melatonin increases leptin levels (satiation) and reduces ghrelin levels (sense of hunger). Its maximum amount is produced in a dream, in a dark room.
Melatonin also affects the synthesis of cortisol, reducing it. Starts at 3-4 am gradual decline melatonin and an increase in cortisol (the hormone of stress and activity).

In the morning we wake up at the peak of cortisol. We are cheerful, ready for an active day. Ready for physical activity. Further cortisol during the day is coming to decline. Low melatonin allows insulin to work optimally during the day. With the onset of the evening, melatonin again comes into its own and everything repeats again.

What happens when we stay up late and sleep little, thereby reducing the secretion of melatonin?

The entire chain of interaction of hormones is disrupted. The synthesis of growth hormone decreases, an imbalance appears in the hormones of satiety and hunger - leptin and ghrelin.
Cortisol "takes" everything more time days, leading to chronic fatigue and insulin resistance.
Decreased construction muscle tissue and fat breakdown. Everything happens exactly the opposite - the construction of fat and the breakdown of muscles.
Reproductive health also suffers - an excess of cortisol automatically causes a progesterone deficiency.
The peak of testosterone secretion in the morning in men disappears.

You can go on for a long time. Now you see that neglecting the regime of the day, or rather sleep, you can break your hormonal background, having received in the first place excess weight, and then problems with sex hormones and chronic fatigue syndrome.

Going to bed before 23:00 in a dark room without artificial light sources and getting up at 7:00-7:30 is an easy recipe for hormone imbalance. You can start using it even before going to the doctor.
People who work at night and sleep during the day are automatically at risk for obesity and diabetes 2 types.

In order to get rid of constant lack of sleep, the following rules must be observed:

Do not sleep during the day: if a person is resting in daytime, his sleep pattern shifts;
Support physical activity: go in for sports, walk more often;
Before rest, carry out relaxing procedures: take herbal baths, read books or watch positive films;
Sleep in a comfortable environment: on a comfortable pillow (read the article), in a ventilated room;
Try to normalize the daily routine: go to bed at the same time, rest at least 7 hours.

Knowing the dangers of lack of sleep, it is necessary to completely eliminate it, otherwise constant sleepiness, fatigue and lack of sleep can lead to the most different problems with health.

Eastern horoscope for April 2019