When you have good quality sleep, then all the activities of the body and activities of daily life will run smoothly. Conversely, if poor sleep quality, negative effects appear. This adverse effect can you experience if you sleep less than 7-9 hours / day, and if you do not sleep soundly.
1. Desire fatty foods increased snacking
Lack of sleep can eliminate the hormone that regulates appetite. As a result, the desire to eat fatty and high in carbohydrates will increase. Thus causing you to want high calorie intake.
If you sleep for 2 nights is not of very can trigger excessive hunger. This condition occurs because the hormone ghrelin stimulates appetite, and mengurango hormone leptin as an appetite suppressant.
Over time, this can lead to weight gain. In a study conducted on identical twins by the University of Washington found that those sleeping 7-9 hours each night, average body mass index of 24.8, nearly two points lower than the average Body Mass Index (BMI) of their lack of sleep.
2. Antibodies to be weak
Based on the JAMA study, those who slept less than 7 hours per night could be 3 times more prone to feeling cold. Another study found that in men who sleep less would fail to maintain the immune response or normal immune after receiving a flu shot.
Those who sleep less, antibodies that work after the vaccination only lasts a maximum of 10 days. The condition is very dangerous.
therefore, improve the quality of sleep, to boost your immunity. If too little time to sleep your immune system can be disrupted.
3. Vulnerable to diabetes
Sugar is the fuel of every cell in your body. If disrupted processing process can cause adverse effects. In a study by University of Chicago, USA, which examined a number of people for 6 days, get this condition can develop resistance to insulin, a hormone that helps transport glucose from the bloodstream into the cells.
Those who slept less than 6 hours per night in the 6 days of this finding, a process of undue sugar metabolism. The result can cause the onset of diabetes.
4. Stress increases
Studies by the University of Chicago also found a 'blind eye' of less than 7 hours may increase the production of cortisol or stress hormones. Even in the afternoon and evening can increase heart rate, blood pressure and blood glucose that can lead to hypertension, heart disease and type 2 diabetes.
5. Trigger anxiety
Anxiety every night will definitely continue to haunt those who have poor sleep quality. Body reactions can be decreased. More chronic back, feeling happy will not live up to those who sleep less.
"Sleep and mood set by the same brain chemicals," says Joyce Walsleben, PhD. This can increase the risk of developing depression, but perhaps only for those who are vulnerable to disease.
6. Look older
Those that lack of sleep usually have pale skin and tired face. "Even worse, increased levels of cortisol can slow the production of collagen that trigger the occurrence of wrinkles faster," said Jyotsna Sahni, MD, a sleep problem at Canyon Ranch, Tucson.
7. Various pain can arise
Not surprisingly, chronic pain such as back problems or arthritis may occur when you perform activities of poor sleep. In a study from Johns Hopkins Behavioral Sleep Medicine Program, director Michael Smith, PhD, awaken healthy young adults for 20 minutes every hour for 8 hours for 3 consecutive days. The result, they have a lower pain tolerance, and easy to experience pain.
8. Higher cancer risk
Exercise helps prevent cancer, but too little shut eye can damage the protective effect.Johns Hopkins Bloomberg School of Public Health study examined nearly 6,000 women for about a decade and found that sports fans who slept seven hours or less per night have a 50% greater chance of developing cancer than those who routinely perform gymnastics and have a good sleep quality .
The reason, poor sleep quality can cause hormonal and metabolic disturbances associated with cancer risk, and can 'remove' benefits exercise.
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