Poor sleep pattern linked with overweight

Poor sleep patterns are linked with overweight, obesity and poor metabolic health. Sleeping less than seven hours recommended for an adults increases the risk of overweight.

Insufficient sleep could contribute to the development of metabolic diseases like diabetes, blood pressure, blood cholesterol, blood sugar and thyroid function.

Obesity contributes to the development of many diseases like type 2 diabetes. Shorter sleep was also linked to reduced levels of high density lipoprotein HDL cholesterol.

 HDL cholesterol is 'good' cholesterol that helps remove 'bad' fat from the circulation. High HDL cholesterol levels protect the heart from diseases.
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Facts about male menopause

Levels of our sex hormones decline with age. For some men, the symptoms
attributed to low testosterone. Male menopause are sign of unhealthy aging Low testosterone indicates that you are not living healthy.

The normal range of testosterone can be from 10.4 to 41.6 nmol/l (nanomoles per litre of blood). A man can be healthy and sexually active while having a
relatively low testosterone level.

Men can boost testosterone level by living healthy lifestyle, engaging in
regular exercise, maintaining healthy weight, eating healthy diet and cutting down on alcohol.

The more you sleep, the more testosterone your body produces. Research shows that severe sleep deprivation can cause testosterone levels to drop by 70 per cent.

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Dangers of sleeping pills

Sleeping pills pose the same threat as smoking a packet of cigarettes a day, it's linked to cancer and heart attack.

They cause infections, falling and dementia in the elderly, and they lose their effectiveness after a few weeks.

 The drugs block acetylcholine - which patients with Alzheimer's disease are believed to lack, causing them drowsiness.

 Researchers found the common pills may also increase the risk of contracting pneumonia.

Adults are advised to complete 150 minutes of such physical activity each week, with most choosing a brisk walk or gentle cycle.

Doing natural exercise, without the need to visit the gym, may provide the biggest benefits.

He added: 'I think trying to do it outside is also helpful, because bright light can help promote sleep.

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Sleeping hours and your health

According to the National Sleep Foundation, newborns under three months old need between 14 and 17 hours of sleep a day.

Toddlers need 11-14 hours a day,
pre-school age need 10-13 hours.
Teenagers and students in high school need 8-10 hours of sleep on average.
It's better to sleep earlier than study late into the evening for students.

The ages of 26-60 should be getting around 7-9 hours of sleep a night, 60 and above need 7-8 hours of sleep. If
you don't get enough sleep you will have poor performance during the day.

Poor sleep can leads to weight gain, depression and risk of sudden death from cardiovascular diseases.





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Effects of sleep deprivation on memory formation

Nicolette Ognjanovski of the Department of Molecular, Cellular and Development Biology at Michigan and colleagues discovered that sleep deprivation interfere with the rhythm of neuronal firing in hippocampus part of the brain that is responsible for formation of long-term memories.

National Sleep Foundation recommend 7 to 9 hours of sleep per night for sound health.  Sleep deprivation prevents memory formation because it prevents brain from converting short-term memory to long-term memory.

The researchers examined the hippocampal of mice and discovered that those that had sufficient sleep displayed better sleep-related oscillations than sleep-deprived mice.

This discovery shows that memories are not stored in one cell, but distributed through the network. The dominant oscillatory activities for learning is being controlled by cells in hippocampus.

Insufficient sleep can affect bone formation

Insufficient sleep can cause high blood pressure, heart disease, bone loss and have negative impact on your health.

According to national sleep foundation, the appropriate sleep duration for newborns is between 14 and 17 hours, between 12 and15 hours for infants, 11 and 14 hours for toddlers, 10 and 13 hours  for preschoolers, 9 and 11 hours for school-aged, 8 and 10 hours for teenagers, 7 and 9 hours for young adults and 7 and 8 hours for older adults.

Three weeks of insufficient sleep can reduce levels of marker of bone formation in the blood, because lack of sleep alter bone balance and create a potential bone loss that can cause bone fracture and osteoporosis.

Inadequate sleep is very dangerous for bone formation in children because bone formation at tender age is very important for bone growth and long-term skeletal health in future.