7 Habits sleep Poor

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7 Habits sleep Poor
The following sleep habits are very trivial and often trivial even if everyone is kept in the sleeping habits of doing so would be bad for the health, well for those that are doing bad sleeping habits should start now start avoiding these bad habits before you attack the dangerous disease .

1. Underestimating hours of sleep

Everyone has different sleep long hours. However, some experts suggest as many as 9 hours of sleep per day. Unfortunately, many people who experience chronic sleep deprivation or suffering from sleep disorders.

A survey found that most people with insomnia do activities that disturb one hour before going to bed, that is watch TV, operate computer and perform household chores. That is, those activities likely to disturb sleep hours.

2. Lack or mostly sleeping

National Health Interview Survey in the U.S. found that adults who are used to sleeping less than 6 hours were more likely to smoke, alcoholism, lack of exercise, and obesity. Interestingly, adults who sleep more than 9 hours do equally unhealthy behaviors.

Researchers from University College London found that lack of sleep increases or most of the risk of death by 2-fold. The scientists had been sure why sleep deprivation is bad for the heart, but the cause why most sleep also has a similar effect remains a mystery.

3. Sleep is not in accordance with the movement of the sun

Cryptochromes are proteins that are found in every living creature on earth. These proteins are sensitive to light dawn and dusk as well as affect the biological clock and is found in the eyes and skin. With this protein, the human body can detect sunlight even with your eyes closed. Cryptochromes detect sunlight and reduced serotonin signaling modifiers pineal gland that makes up the mood of the day, it also increases the hormone melatonin that the body can rest well. This is what allows people wake up refreshed in the morning.

4. Sleeping with the lights on

Or sleep hormone melatonin is inhibited by light and will increase with the dark. The longer maintained, melatonin production will decline and be bad for mental and physical health. Research shows that aging was associated with lower levels of melatonin during sleep.

Melatonin is involved in learning and memory, as well as supposedly effective for treating Alzheimer's disease. This hormone is considered a powerful antioxidant that can protect DNA from free radical damage and may prevent the development of some types of cancer.

5. Sleep less soundly

Chronic sleep deprivation can alter glucose metabolism. The body's ability to produce and respond to insulin would decline by about 30 percent, similar to the early signs of diabetes. Research has shown that the difficulties of deep sleep is also associated with hormonal disorders.

So the most important is not the quantity of sleep, but the quality. Poor-quality sleep increases the levels of cortisol, a stress hormone that useful, but it also becomes a problem if excessive. High cortisol levels will lower testosterone, impair the immune system, increase muscle mass and blood pressure.

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