Adequate sleep is needed by the body, especially after a day of activities. Normally, adults need about 7 hours of sleep in a day. So, what happens if you often lack sleep or sleep less than 7 hours a day? It turns out the impact is not kidding. Lack of sleep has been linked to an increased risk of diseases, ranging from obesity, type 2 diabetes, to decreased cognitive function and heart disease. Well, to be clear, see the discussion about the dangers of sleeping less than 7 hours a day in the following article!
Health Problems Due to Lack of Sleep
Sleep is a way that can be done to help restore the body's energy to be able to return to activities. Adults are advised to sleep at least 7-9 hours in one day. Unfortunately, not a few people who have sleep time of less than 7 hours, and it should not be underestimated at all. There is a danger that lurks due to frequent sleep less than 7 hours.
One of the impacts that can arise is the risk of being overweight or obese. When staying up late or not getting enough sleep, the body automatically reduces the release of the hormone leptin. This hormone is responsible for suppressing appetite and encouraging energy use. On the other hand, when you don't get enough sleep, your body releases the hormone ghrelin, which increases your appetite.
The risk of type 2 diabetes is also increased in people who sleep less than 7 hours a day. The reason is, during sleep there is a regulation of glucose and metabolism. When the body lacks rest, this regulatory process will automatically be disrupted. Not only that, lack of sleep also causes an increase in cortisol which can make cells more resistant to insulin.
Another health impact that can arise from lack of sleep is a disturbance in the immune system. People who are used to sleeping less than 7 hours tend to have problems with the immune system. In fact, it is said to make a person more susceptible to disease, but more difficult to recover.
Most people may experience sleep problems or lack of sleep due to stress, for example due to work problems. However, did you know that lack of sleep can actually make it worse? People who lack sleep tend to be more prone to mental health problems, such as being easily stressed. In addition, lack of sleep also causes a person to lack focus, get tired easily, and get angry easily. This is thought to increase the risk of mental problems due to lack of sleep.
The following are some of the most common types of sleep diseases
Insomnia is a condition that makes a person unable to start sleeping, keeps waking up at night, or wakes up too early and has difficulty going back to sleep. This condition can result from stress, jet lag, other health conditions, medications you take, or the number of cups of coffee you drink.
- Sleep apnea
Sleep apnea is a common disorder that causes your breathing to stop temporarily during sleep, and often wakes you up. If you have this condition, you may not remember. You're more likely to feel tired during the day, easily irritated and stressed, or have decreased productivity.
- Restless legs syndrome (RLS)
Restless legs syndrome (RLS) is a condition caused by an almost irresistible urge to move your legs or arms at night. The urge to move occurs when you are resting or lying down. The cause of the urge is usually discomfort, a tingling sensation, or pain.
Narcolepsy is a disorder characterized by excessive sleepiness that you cannot control on a daily basis. This condition is caused by impaired brain function that regulates sleep and wakefulness. If you have this disorder, you may experience “sleep attacks” when walking, working, or even driving.
There are many reasons why you have trouble sleeping, including:
- Bad habits before bed, such as smoking, drinking alcohol that can interfere with sleep, or staying up too often.
- Mental illness, such as depression and anxiety disorders.
- Health problems that interfere with sleep, such as joint pain, asthma, digestive disorders that cause ulcer symptoms, or other chronic diseases.
- Consumption of drugs containing caffeine, antidepressants, or stimulants that interfere with the hormone melatonin.
Other factors that can interfere with sleep, including genetics, night shifts, medications, and increasing age, often lead to insomnia in the elderly.
There are many risk factors for sleep disorders, namely:
- Enlargement of the tissues of the nose, mouth, or throat.
- Bone deformity.
- Consumption of alcohol or drugs.
- Smoking habit.
- Bad sleeping habits.
- Abnormalities of the hormonal system (endocrine).
- Genetics from parents, such as fatal familial insomnia.
- Complications of sleep disorders
Sleep disturbances can cause you to lack sleep, the effects of which can lead to the following.
- Decreased brain function, such as not being able to think clearly, poor memory, difficulty processing information, solving problems, and making decisions.
- The mood becomes bad and irritable so that it can trigger conflict between you and those around you.
- Your immune system will be weakened, making you sick easily.
- The risk of chronic diseases increases, ranging from hypertension to heart disease.
- Relationships with partners become worse due to decreased sexual function.
Diagnosis treatment of sleep disorders
The doctor will first perform a physical examination and gather information about your symptoms and medical history. The doctor will also order various tests, namely:
- Polysomnography: a sleep study that assesses oxygen levels, body movement, and brain waves to determine how they interfere with sleep.
- Electroencephalogram: test assesses the electrical activity in the brain and detects any potential problems associated with this activity.
- Genetic blood tests: blood tests that is generally useful for diagnosing narcolepsy and other health conditions that may be causing sleep disturbances.
How to treat sleep disorders?
According to the Cleveland Clinic, treatment for this condition will depend on the underlying cause, including:
- Take medications to help sleep, such as Modalert, (among them Modalert 200), or Modvigil (among others Modvigil 200). We can buy Modalert at various online drugstores, or pharmacies.
- Follow cognitive behavioral therapy to treat insomnia and reduce anxiety.
- Undergo light therapy to improve circadian rhythm so that sleep quality improves again.
- Using a CPAP (continuous positive airway pressure) machine to treat sleep apnea.
Treatment of sleep disorders at home
- Improve your daily habits
Regardless of the disorder you are experiencing, you should stick to a consistent sleep schedule, exercise regularly; limit caffeine, alcohol and nicotine consumption. Managing stress can also improve long-term sleep quality.
- Develop a relaxing bedtime routine
Do activities that can prepare your body and mind for sleep. Make sure your bedroom is quiet, dark, and cool. Avoid eating too heavy and drinking too much at night.
You can also take a warm bath, read, or listen to music before bed. Also, you need to turn off your smartphone at least an hour before going to bed.
- Go back to sleep if you wake up at night
Regardless of whether you have a sleep disorder or not, waking up at night is normal. If you're having trouble getting back to sleep, try focusing on your breath, meditating, or practicing relaxation techniques.
We can also use the help of drugs to get rid of this disorder. Some examples of these drugs are Modalert, (among them Modalert 200), or Modvigil (among others Modvigil 200). And buy Modalert which we can find on various sites or pharmacies