Insomnia and/or irregularities in sleep cycles They directly affect the immune system, so it is important for people to rest well.
According to Sleep Research InstituteA good sleep is an important process for our body, especially for the brain. “The nervous system needs normal sleep to control its response to external stimuli, so the brain regulates sleep ensure physical health.
Among the functions of sleep are: memory improvement, energy saving, brain recovery and regulation of the body’s immune function.
Lack of sleep: Consequences of poor sleep
He sleeps less than eight hours a night Negative effects in body and mind. Experts state that interrupted sleep and few hours of sleep cause:
- Impairment of neurocognitive status
- Consequences of mood
- metabolic damage
- Risk of atherosclerosis (accumulation of fat, cholesterol and other substances in the walls of the arteries)
- Heart disease
- insulin resistance
- cardiovascular diseases and even accidents at work
A good sleep strengthens the immune system
The Federal Ministry of Health reports that good sleep favors the production of memory cells, which are an important part of our defense system and whose function is fight against infectious agents.
“When we sleep well, our body’s defense system produces protective cells and antibodies that fight infection; They are also responsible for the body’s reactions to vaccines.”
A shorter night’s sleep, days before and after vaccination, is associated with low antibodies.
Solutions for lack of sleep
The Immunological Progress Association notes that protect sleeping hours It is essential to prevent the collapse of our defense forces, and since stress is the main cause of insomnia, we must fight against it with the following actions:
- exercise daily
- avoid the news which increase anxiety
- You are looking for social relationships and emotional connections with family and friends
- He doesn’t go to bed right away after watching tv or work on the computer
- Do not use your cell phone when you are ready to sleep. “This light is captured by our pineal gland and consequently does not trigger the production of melatonin, which ultimately prepares us for rest and sleep,” the association explains.
How many hours should you sleep according to your age?
According to the Ministry of Health, these are the hours that each person should sleep, depending on their age:
- Newborns: from 14:00 to 17:00
- 12 months: about 10 hours a night, plus 4 hours of nap time
- 2 years: from 11 to 12 at nightplus a one to two hour nap in the afternoon
- 3 to 5 years: from 10 a.m. to 1 p.m.
- 6 to 13 years: from 9 a.m. to 11 a.m
- 14 to 17 years: from 8 to 10 a.m
- Adults: from 7 to 9 hours