Sleep affects your health: How to improve your sleep quality
Insufficient sleep can lead to overeating and weight gain. 47% of Ukrainians reported sleep problems in 2023, compared to 41% in 2022, due to stress and war anxiety.
Sleep is the basis of physical and mental health and affects the overall quality of life. Its duration and quality are directly related to various aspects of daily life, including general well-being, mood and eating habits. This was reported by the Center for Public Health of the Ministry of Health of Ukraine, UNN reported.
Lack of sleep leads to overeating, increasing the risk of weight gain. During sleep, the body regulates two important hormones: ghrelin, which stimulates appetite, and leptin, which makes you feel full. When you are sleep deprived, ghrelin levels increase and leptin levels decrease, increasing your appetite. Tired people want to get their energy back quickly, which leads them to choose foods high in sugar and fat.
Lack of sleep also reduces motivation for physical activity. This leads to reduced energy and calorie intake, negatively impacting overall health.
Circadian rhythms, or body clocks, control our sleep and other important bodily functions. Disruptions to these rhythms can cause symptoms. According to a survey by Gradus Research, 47% of Ukrainians report sleep problems in 2023, up from 41% in 2022. The main contributing factors are stress, temperature changes, noise irritation, and war-related anxiety.
To ensure a restful night's sleep, you need to follow a few simple guidelines.
1. Create a routine: A regular sleep schedule helps prepare your body for recovery.
2. Prepare your sleeping area: A dark, quiet room and a comfortable bed promote better sleep.
3. Use your bed only for sleeping. Avoid working or eating in bed.
4. Do physical exercise, but not before going to bed.
5. Ventilate the room: Fresh air helps you fall asleep. 6. Avoid heavy foods and stimulants: Your last meal should be taken 4 hours before bedtime.
7. Use breathing techniques: Try the "4-7-8" breathing technique to relax.
1. Create a routine: A regular sleep schedule helps prepare your body for recovery.
2. Prepare your sleeping area: A dark, quiet room and a comfortable bed promote better sleep.
3. Use your bed only for sleeping. Avoid working or eating in bed.
4. Do physical exercise, but not before going to bed.
5. Ventilate the room: Fresh air helps you fall asleep. 6. Avoid heavy foods and stimulants: Your last meal should be taken 4 hours before bedtime.
7. Use breathing techniques: Try the "4-7-8" breathing technique to relax.
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