Sleep: 4 dangers of poor rest for physical and mental health

It’s not just tiredness, sleeping poorly can affect your health and well-being; see 5 tips to implement into your routine and take care of the quality of your life

Sleeping well is essential for physical and mental health, as quality sleep contributes to the correct functioning of the organism, also allowing the body and mind to recover after wear and tear during the day.

Proof of this is that human beings spend, on average, a third of their lives sleeping. But sometimes a detail is missing: as important as the number of hours In sleep It’s its quality.

By underestimating the effects of an inadequate night’s rest, whether due to insomnia, stress, anxiety or any other sleep disorder, well-being and, consequently, the body’s capabilities (cognitive and physical) are seriously compromised. Understand some of the consequences of bad rest and discover why quality sleep is essential for your health.

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The link between sleeping well and health

The recommended total duration of sleep varies depending on age, however, for adults, the ideal is to sleep between 7 and 8 hours, aiming for restful rest and a complete cycle, since sleeping poorly can cause sleep problems. health like:

Mental and physical tiredness

When sleep phases are not adequately respected, either due to an insufficient number of hours or due to sleep problems that interrupt these phases, physical and mental tiredness can arise which affects sleep. routine. It is during rest that muscle tissues are rebuilt and the brain carries out important information consolidation activities.

Low concentration

Mental exhaustion is directly linked to a decline in concentration levels, and it is through attention that individuals understand tasks. Daily life requires maximum attention on several occasions, whether it is when driving, working or even writing an email, inattention can compromise not only the quality of the task, but also put its performance at risk. well being and health.

Increased stress and anxiety

With high irritability and an obvious unmet physiological need, stress and anxiety can arise which affect the ability to relate. Studies indicate that, since bad sleep becomes a habit, it increases the risk of developing depression or anxiety-related disorders.

Reduced cognitive ability

This aspect includes others already mentioned, such as concentration, but it goes further. When rest is not respected correctly, cognitive capacity is affected and making rational decisions becomes more difficult.

This happens due to poor quality REM sleep (Rapid eye movement), a crucial phase of sleepbecause at this time the brain assimilates the day’s learning, stores key information and gets rid of unnecessary information.

5 tips to improve the quality of your sleep

First of all, you need to understand that sleeping badly should not be seen as something natural, you need to contact your doctor. In some cases, adopting good sleep hygiene practices and optimizing your routine can help in the process. Check out 5 tips:

• Establish a routine: For some, having a routine may seem boring, but it can help improve well-being, as having a schedule for activities helps establish priorities, needs and boundaries. For example: dedicate time during the day to sunbathe, remembering essential skin care. The circadian cycle is very important for several biological functions, with an essential role in the production of cortisol and melatonin.
• Do physical exercises: Training regularly brings enormous benefits to the health of the body and mind, but don’t stop physical activity just before going to sleep, adrenaline can influence the falling asleep process, making the body more agitated and the mind in a state of alert.
• Be careful with caffeine: Stimulants can interfere, as they can inhibit the production of melatonin, so caution should be exercised when consuming these substances.
• Avoid screens: they stimulate the production of cortisol, a natural substance that helps awakening and inhibits melatonin, another component naturally produced by the body and essential for the regulation of sleep. Avoid cell phones, notebooks and TV before bed.
• Pay attention to your diet: Eating extremely heavy foods will make your digestive system work harder. Your rest can be compromised by eating heavy meals before bed.

Extra tip: sleeping well is directly linked to health. If you observe any changes or difficulties related to rest, consult a doctor.

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Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.