Sleep deprivation has hidden dangers
The body of an adult needs an average daily amount of 7-9 hours of sleep, in order to be able to regenerate and function in a healthy way. The primary signs of sleep deprivation can be the lack of concentration and loss of focus, the slow down of reflexes and decrease of performance, which can even lead to accidents.
When this condition is chronic, the immune system will become weaker, and we will be more prone to illness. But we can read also about studies claiming that sleep deprivation helps in the development of fat deposits by changing the hormones, and increases the craving for sweets and carbohydrates. And this is the way to obesity.
The most important time period when our body requires rest is between 10 p.m. and 2 a.m. Try to adjust the time of going to bed, so that we can spend the most of our sleep in this period. But don’t forget the tradition of Mediterranean siesta, which can verify the results of the study which proved that the afternoon sleep can have a 30% boosting effect to our performance, moreover it reduces significantly the risks of developing cardiovascular diseases.
Some useful tips if we are having trouble getting to sleep:
- Do some sports during the day, but no later than 3-4 hours before going to bed
- Do not eat anything from 2-3 hours before going to bed
- Relax: take a scented (e.g. lavender) bath, read, do anything which we find engrossing or keep us calm
- Do not watch disturbing, arresting TV programmes at night
- Drink a glass of warm milk, lemongrass, lime flower, lavender or camomile tea
- Check whether our place of sleep is appropriate (mattress, pillow)
- Keep our bedroom completely dark
- Do not have a temperature higher than 18-20 °C
- If we have sleep deprivation for a prolonged time, we have to consult our doctor