Studies have shown that lack of sleep not only causes inattention and irritability, but is also associated with an increased risk of cardiovascular disease, a weakened immune system, and other health problems.
And found studypublished in the European Journal of Cardiology, found that people who sleep less than six hours a night are 52 percent more likely to die from heart disease.
While another study, published in the journalnatureData from more than 8,000 people found that lack of sleep for people in their fifties and sixties increased the risk of later dementia, with 521 people diagnosed with this disease at an average age of 77.
Research also showed that the shorter the sleep duration, the greater the risk of obesity and type 2 diabetes.
newspaper indicatesThe TelegraphShe concluded that some simple lifestyle changes can remove the negative health effects of lack of sleep, and identified them as follows:
Morning exercises
Exercising after a bad night’s sleep can help combat insomnia and the long-term health risks associated with a lack of sleep.
A study published in the European Journal of Cardiology, which analyzed data from more than 92,000 adults in the UK, found that two and a half hours of exercise per week was enough to offset the increased risk of heart disease caused by chronic insomnia.
And the director of the Sleep Disorders Center and a neurologist in London, Jay Lechzner, says that exposure to light during the day while exercising outdoors will help a person feel more alert during the day, which will contribute to a better sleep at night.
no nap
Experts advise that maintaining a consistent sleep routine benefits your body’s biological clock, so try as much as possible to go to bed and get up at the same time every day, even on weekends.
And Lechziner believes that taking naps during the day may reduce the need for sleep at night.
No big meals before bed
Lechzener advises to avoid eating large meals, especially those that contain a lot of carbohydrates, late at night, noting that they can lead to some changes in blood glucose levels and indigestion, which makes sleep uncomfortable.
Avoid eating sweets at night
Studies warn against eating foods rich in sugars, confirming that they harm sleep quality, and suggest instead, eating a healthy diet full of fiber.
Dangers of coffee and alcohol
Lechsener points out that anyone who wants better sleep should monitor their caffeine and alcohol consumption.
“Although many people say alcohol helps you sleep, it actually destroys the quality of sleep,” he says.
It is recommended to drink caffeine-free coffee.
According to a study in the Journal of Clinical Sleep Medicine, a moderate dose of caffeine six hours before bedtime can have a significant impact on sleep quality.
