Sleep deprivation: effects on physical and mental health

Sleep deprivation is another behavior that undermines the health of people today, both working during the day and at night to have enough income to cover expenses or some who have to work night shifts and cannot rest during the dark. Another group of people often use the time that is appropriate for sleeping to be addicted to social media or entertainment media, sports, various games through technology tools for communication, whether it is a computer, smartphone, tablet. Anyone who has these behaviors should be aware and give importance to sleep.

Sleepless for 1 day   

Symptoms will be as follows:

• sleepy

• confused

• irritable

• Short memory

• No concentration

• There was a wrong decision.

• The brain reduces its energy levels to a state close to that of sleep (Local Sleep). Some nerve cells in the brain stop working.

If sleep deprivation lasts longer than this, up to 48-72 hours, the brain begins to lose consciousness in a half-asleep state, the body begins to be unable to resist drowsiness, the perception of surroundings is very poor, the heart rate increases.

The negative effects of sleep deprivation

• Physical fatigue

• The brain works slowly.

• A haggard face

• Mood swings

• Abnormal blood sugar metabolism

• The circulatory and vascular systems are inefficient.

Risk of disease or conditions

• Including coronary arteries

• diabetes

• Decreased immune system

• Get sick easily

• Sexual dysfunction

• Cerebral infarction

• Obesity

• Sleeping in mid-air

• Psychiatric disorders

• The body does not grow, especially in children.

Sleep deprivation to adjust sleep time

Some people think that they can stay up all night on weekdays and then make up for it on weekends. This is a wrong idea and cannot solve health problems caused by sleep deprivation. Moreover, it has negative effects on the body, especially หรือถ้าคุณสนใจแทงบอลออนไลน์ UFABET คือเว็บที่มีอัตราต่อรองดีที่สุดในประเทศไทย สมัครเลยตอนนี้ที่ UFABET แทงบอล the hormones that control appetite, which cause hungrier feelings. The digestive system is out of balance and cholesterol and blood sugar levels are high, which are the cause of various serious diseases.

Those who are chronically sleep deprived but want to adjust their sleep time earlier should start by setting an alarm clock to wake up on time in the morning, avoiding caffeinated drinks, creating a sleepy bedroom atmosphere, such as adjusting the lights to yellow or orange, and cutting out noise from all types of communication technology devices, etc.

What should I eat if I can’t sleep?

If it is really necessary to stay up all night, you should take nutrients that contain vitamins B, C, and amino acids to refresh your body, such as:

• Plain water

• banana

• Nuts

• egg

• Cereals

• brown rice

• Freshly squeezed juice

• Soy milk with toppings

• Milk

• Chicken Soup

• Black sesame

• yoghurt