Most of us need around eight hours of good quality sleep a night to function properly but some need more and some less. What matters is that you find out how much sleep you need and then try to achieve it. As a general rule, if you wake up tired and spend the day longing for a chance to have a nap, it’s likely that you’re not getting enough sleep. 

A variety of factors can cause poor sleep, including health conditions but in most cases, it’s due to bad sleeping habits.

Poor sleep affects health in many ways. Lack of sleep can lead to injuries and accidents. It affects learning and thinking as well as it can result in memory loss. Sleep can adversely affect our metabolism and can lead to weight gain, impaired glucose tolerance, diabetes and heart attacks.sleep deprivation cam put people at the risk of hypertension, stroke and it can even result in seizures. It can also kill the sex drive.

Sleep deprivation has significant and important effects on the secretion of hormones of endocrine glands especially those follow a circadian rhythm. The classical example of this is effect of sleep loss in children and it's impact on growth. Growth hormone is secreted during the slow wave sleep during the early part of night. When this sleep is disrupted the amount of growth hormone released is compromised and can result in growth retardation.Sleep deprivation can also affect the activity of thyroid gland. Thyroid gland has to work more during sleep loss as increased energy level is needed while staying awake. Sleep loss  can even affect our immune function putting us at risk of frequent illnesses.

If you don’t get enough sleep, there’s only one way to compensate getting more sleep. It won’t happen with a single early night. If you’ve had months of restricted sleep, you’ll have built up a significant sleep debt, so expect recovery to take several weeks. 

Starting on a weekend, try to add on an extra hour or two of sleep a night. The way to do this is to go to bed when you’re tired, and allow your body to wake you in the morning (no alarm clocks allowed!). Expect to sleep for upwards of 10 hours a night at first. After a while, the amount of time you sleep will gradually decrease to a normal level. Don’t rely on caffeine or energy drinks as a short-term pick-me-up. They may boost your energy and concentration temporarily, but can disrupt your sleep patterns even further in the long term.

 

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