SLEEPING MANTLE Causes, consequences and tips

Lack of sleep can have many disadvantages for our health in the long term and should therefore not be ignored. Find out here what the consequences are and what can help.
Sleep disorders: a widespread disease
Many people in Germany suffer from sleep disorders. Among such, lack of sleep quickly makes itself felt: Symptoms such as a decrease in performance, concentration problems, and tiredness during the day are already common short-term consequences. If the lack of sleep persists over the long term, the immune system suffers over time - which in turn increases the risk of various diseases. To get the complaints under control, the causes of the lack of sleep must be eliminated.

Common causes of sleep deprivation
Our sleep-wake rhythm is highly susceptible to disruption and often causes problems. That's why poor sleep can have a variety of causes. If you don't know where your lack of sleep is coming from and why you're constantly tired, you should get the doctor on board with finding the possible triggers. The following causes are often responsible for short-term sleep deprivation:

emotional strain, stress
poor sleep hygiene, for example, a bedroom that is too warm
Sports in the late evening
Poor nutrition, for example, hard-to-digest meals in the evening
consumption of stimulants such as alcohol or coffee
If none of these points come into consideration, however, illnesses can also be responsible for poor sleep - for example, hypothyroidism.

Symptoms of a lack of sleep
Many people think that only a few hours of sleep are enough to be ready for the next day. In fact, however, many people suffer from sleep deprivation without really knowing it. After all, sleep deprivation doesn't always manifest itself in leaden fatigue that makes it difficult to think and makes every activity a burden. These twelve signs should serve as a warning signal to you:

1. you are always hungry 
No matter how many times you indulge in small meals during the day, you just always feel hungry. A constant feeling of hunger is an unmistakable sign of sleep deprivation. The reason for this is that lack of sleep hurts the hormone leptin, which controls hunger and appetite. If you don't get enough sleep, your leptin levels will drop and send the "hunger" signal, even though your body actually still has enough energy available.

2. you are simply irritable
When a baby gets naggy, it's high time for a little nap. The same principle ultimately applies to adult humans, except for nagging. That's because lack of sleep throws the emotional centers in the brain out of balance. The prefrontal cortex, where the rational processing of what you see takes place, is virtually shut down. This means you react irrationally, irritably, and exaggeratedly to certain events.

3. you fall asleep immediately
As soon as your head hits the pillow, you fall into a deep sleep? That's a good sign because you can rule out the possibility that you have trouble falling asleep. However, according to data from the Institute of Neurological Sleep Disorders and Stroke, falling asleep within five minutes is a clear indication of sleep deprivation.

4. your immune system is weakening
Sleep is healthy, and doubly so. As a study by the University of California shows, even a slight sleep deprivation is enough to weaken the immune system. According to the study, people who sleep only six hours or less per night are four times more likely to catch a cold than those who sleep late - regardless of their personal stress level or age. Sleep, along with proper nutrition and exercise, is simply a cornerstone of well-being - which is why it's so important not to ignore sleep deprivation.

5. you look tired
Bloodshot, puffy eyes, and a gray complexion don't always have to indicate a wild night with too much alcohol. They can also be a clear, visual sign of acute sleep deprivation. It's not for nothing that people talk about "beauty sleep"!

6. you are "out of it
You catch yourself staring into space for minutes without thinking about anything? You drop your toast and the door is narrower than usual too? Then it's most likely a lack of sleep because that increases the "scatter factor." Motor skills decrease in tired people and are less precise.

7. you cry for no reason
As mentioned in point two, lack of sleep causes you to be emotionally out of balance. So, it's no wonder you're over-sensitive and your emotions are boiling over. So the next time you start crying for no reason - aside from PMS and co. - you might want to rethink your sleeping habits.

8. your sex life is at a standstill
If you're not in the mood for sex for a long period of time, you might want to take a look at either your relationship or your sleeping patterns. Or preferably both. A study has shown that sleep-deprived people often also suffer from a loss of libido.

9. you can't do without caffeine
Breakfast without coffee? Unthinkable! Caffeine is your savior in an emergency and helps you get through the day despite a lack of sleep. If coffee and co. fail and you're still wandering sleepily through the day, you should "catch up" on a few hours of sleep as soon as possible. By the way: Caffeine lasts for many hours and can definitely be responsible for restless sleep. That's why you should avoid coffee and co. from late afternoon if you're already sleep-deprived.

10. you sleep as soon as it gets dark
This does not mean the time of day when you go to bed anyway, but any time of day or night. As soon as a room darkens, for example at the cinema, theater, or on the couch at home, your eyes fall shut and you go into snooze mode. This is a clear signal of sleep deprivation that you should not ignore.

11. you become a night owl
As soon as you sleep only a few hours over a longer period of time, your body adapts to this routine. This means that it regulates itself by giving you energy at the worst possible times, such as just before bedtime.

12. your skin deteriorates
If you are overtired, you often suffer from dry and thin skin that tends to wrinkle. Also, pimples on the face become noticeable as well as a pale complexion. This is because the skin does not recover overnight. This is because during sleep, the body releases a hormone that ensures that the skin can regenerate.

Remedy lack of sleep: Tips for a good night's sleep
If you can rule out illness as the cause of your lack of sleep, you can try the following tips to get your sleep time back:

Establish evening rituals, such as drinking a cup of herbal tea half an hour before bed each night.
Refrain from using media such as TV or cell phones at least an hour before bed - the blue-wave light emitted by these devices can wake you up.
Pay attention to your diet and tend to eat easily digestible meals, especially in the evening.
Avoid exercising later in the evening - rather focus on light exercise such as yoga two to three hours before bedtime.


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