Recall, how many hours did you sleep last night? In the era of bright screens, it is always difficult for us to avoid sleeping late. During the day, we play the role we deserve in society, and at night, we walk out of the role and before going to bed, it is really our own time, relaxing, comfortable and lazy. Before the next day, we seize the last bit of freedom to relieve the backlog of emotions and release ourselves. But you should know that long-term lack of sleep will lead to a series of changes in the body and mind, and the harm of insufficient sleep may be greater than you think.
How much harm is the lack of sleep?
Deficiency of sleep can have a serious negative impact on the brain, and is also related to a variety of neuropsychiatric diseases (such as Alzheimer's disease , anxiety disorder, depression , bipolar disorder, stroke and chronic pain). It is also related to every physiological system of the body, which will further cause various diseases and symptoms (such as cancer, diabetes, heart disease, infertility, obesity and immune deficits). No aspect of the body is immune to insufficient sleep.
1, cardiovascular system
Poor sleep quality leads to unhealthy heart, simple and real. People who sleep less than 6 hours are 400%-500% more likely to suffer from cardiac arrest than people who sleep more than 6 hours. Especially when they are approaching middle age, their ability to recover health begins to decline, and the impact of insufficient sleep on the cardiovascular system gradually increases. First of all, it has the effect on blood pressure. If you have a slight lack of sleep, it is easy to increase the venous pressure of in the whole body, causing the blood vessel wall to be stretched and compressed. Even if you only reduce sleep for one or two hours, it can quickly accelerate the contraction of the heart and significantly increase the systolic blood pressure in the blood vessels .
When you are not sleeping enough, your heartbeat will accelerate, and the volume flow rate of blood pumped through the vascular system will increase, resulting in hypertension . At the same time, a stress hormone called cortisol will also increase slowly. The continuous flooding of cortisol will cause blood vessels to contract, which will lead to higher blood pressure.
What’s worse is that lack of sleep cuts off growth hormone . If there is no growth hormone to repair the endometrium of the blood vessels, the blood vessels will gradually wear out and lose integrity. At this time, the blood vessels in the body become weaker due to damage, making it more likely to have atherosclerosis and the blood vessels may also rupture. This is like a fuse, which can lead to subsequent explosive consequences, such as heart disease, stroke, etc.
Correspondingly, adequate sleep will bring good therapeutic effects to the cardiovascular system. During deep sleep, the brain sends a sedative signal to the sympathetic nerve , which lasts for a long time at night. Therefore, deep sleep can prevent increased physiological stress, thereby avoiding increased blood pressure, heart attacks, heart failure, and stroke, including sedation effects on the speed of heart contraction. In other words, you can think of deep sleep as a natural form of nighttime blood pressure management.
2. Metabolic problems: Blood sugar and weight
The less you sleep, the easier it is to eat. At the same time, your body will become unable to effectively manage calories, especially the sugar concentration in the blood. These two simple mechanisms increase the probability of weight gain, obesity, and diabetes if you sleep less than 7 hours a night.
Under normal circumstances, after eating, the insulin in the human body will direct the cells to quickly absorb glucose in the blood. It's like effectively controlling the gutters on the roadside during a downpour to avoid the danger of sugar flooding in the blood. However, if the body's cells stop responding to insulin, they will not be able to effectively absorb glucose in the blood, which is equivalent to the roadside sewers being closed, blood sugar will rise and cannot fall back to a safe level. At this time, the body has moved into the hyperglycemia state, and over time, it will eventually develop into diabetes.
People who only sleep for 4-5 hours a night have much lower acceptance of insulin from fatigue cells in their bodies. In the absence of sleep, cells resist signals from insulin, which leads to increased blood sugar. And when sleeping becomes shorter, your weight will also increase.
After reading these, have you made up your mind to start today and go to bed early? When sleep cannot be improved through self-regulation, you should actively seek help from a doctor and promptly conduct psychological counseling, medication and other treatments to prevent insomnia from becoming more and more serious.
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