Yesterday we saw the four steps for a good sleep.
Today I want to share with you what the effects of short term sleep deprivation or insomnia can be:
-Attention: If you don’t sleep enough hours you can’t concentrate properly. You are likely to be sidetracked more often, and you will have particular trouble with long, repetitive tasks and anything that needs solid focus.
- Reaction time: people that don’t sleep too much slow down. Whether you are at work, driving or playing a tennis game, you will perform more poorly. If you go even further and miss one or two days of sleep ( I wonder how some people can do this! For me it’s impossible not to sleep every single day) you will find that your body is less coordinated and your speech is not very fluent.
- Mood: sleep can also regulate your mood. If you have starved for sleep, the brain looses its ability to check uncontrolled emotions, leaving you irritable, quick-tempered, and depressed.
- Weight gain: when you sleep leptin levels fall and ghrenlin levels rise. If you miss on sleep for long periods of time, you end up with extra grhenlin, less leptin, and a greater appetite. lack of sleep also boosts stress hormones like cortisol and can increase insulin resistance, both of which can contribute to weight gain.
This problems affect you if you miss one entire night but also if you miss smaller amounts of sleep during several days. Some studies show that if you miss one or two hours of sleep each night you can add to the same problems that are seen after one or two nights of total deprivation.
Something that you might be wondering is: how many hours of sleep do I need to perform everyday at the maximum? Specialist recommend between 6 and 8. This can vary aot from one person to another. For me, never less than 6, but no more than 8, otherwise I feel sleepy all day…