Rosalie F. Tayurang
Our body after daily routines needs rest. However, the body and mind are still at work during sleep for important processes. According to research studies, sleep helps to speed up the absorption of nutrients and amino acids into the cells.This wholesome activity is due to the prominence of the growth hormones which also stimulate the bone marrow where the immune cells are produced. It is therefore extremely important to set a right amount and quality of sleep.
"We have 50 years of data showing that people who sleep between seven and eight hours live the longest. That relationship doesn't seem to change too much with age," says psychologist Michael Grandner, PhD, director of the Sleep and Health Research Program at the University of Arizona.
"Lower-quality sleep is associated with cognitive problems, as well as a whole host of physical problems," says Thomas Neylan, MD, a professor of psychiatry at the University of California, San Francisco, who studies sleep's role in metabolic health, cognitive function and neurodegenerative disorders.
However, the busy life oftentimes shortens the span of time to have a good sleep. Many people have only 2-4 hours of sleep (instead of 8 hours or more). Does busyness mean good to your health and life as a whole? In most cases, it is layered with negative and egotistical attachments. Worst, it limits you from enjoying real things that can stimulate a better living.
If so, note down the risks associated with insufficient sleep.
When insufficient amount of sleep gets worse and becomes chronic, you are at greater risks of developing the following alarming health conditions:
You might like to read: The Four Leading Metabolism Myths You Should Avoid to Achieve a Long-Termed Weightloss
It is best to apply natural remedies for your sleep disorder or insufficient sleeps. However, be advised that natural or herbal products should be taken for short-termed purposes, particularly if there are side-effects observed. Still, consulting a doctor is a must for health assurance.
“Most sleep problems are related to stress, and dealing with stress is really important," says Frank Lipman, MD. "I usually recommend some type of meditation practice or breathing technique."
"Too many people forget to optimize their sleep environment, and it has a real detrimental effect on their rest, says Cralle. "Turn off all the screens and sit with a cup of tea or a notebook in dim light," she suggests.
"Aim for somewhere between 60 and 67 degrees Fahrenheit," says Dr. Christopher Winter, M.D.
"Even smaller snacks can provide a tryptophan dose that studies have shown to be significant in helping with sleep," Alissa Rumsey says, MS, RD, founder of Alissa Rumsey Nutrition and Wellness.
Our body is designed to enjoy quality sleep to restore back the srengths and energy. In fact. mounting evidence shows that lack of sleep fuels inflammation, the main responsible for a variety of diseases. Those who sleep less than six hours or more than eight hours of sleep per night had more inflammatory markers in their blood which can be fatal over time(Sleep, Vol. 38, No. 2, 2015).