If you are over the age of 50, getting 5 hours or less of sleep every night can be dangerous for you. According to experts, you may be at risk of at least two serious diseases. This claim has been made in new research published in Plos Medicine.

25 years of research

The research involved 8,000 UK government employees. He did not have any chronic disease till the age of 50. The scientists asked them to report their sleep and health information every 4 to 5 years for the next 25 years.

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Those whose sleep was tracked at age 50 had a 30% risk of chronic disease if they slept 5 hours or less. These were compared to people who slept 7 hours a night. At the same time, this risk increased to 32% at 60 years and to 40% at 70 years. The risk of death from not getting enough sleep was also found to be 25%.

The risk of these diseases due to less sleep

According to research, people who sleep less than 5 hours a night have diabetes, many types of cancer, heart disease, heart stroke, heart failure, lung disease, kidney disease, liver disease, depression, amnesia, and Parkinson’s. There is a risk of getting diseases, arthritis and many mental disorders.

A growing problem in rich countries

Dr Severin Sebia, the lead author of the research and research associate at the UCL Institute of Epidemiology, says that the trend of having multiple serious diseases at the same time seems to be increasing in high-income countries. More than half of older people here have at least two chronic diseases. This is a big challenge for health services, hospitals, and the entire health system.

How much sleep is necessary?

According to Dr Sebia, as people age, their sleep cycle also changes. To avoid chronic and serious diseases, getting 7 to 8 hours of sleep every night is important. More or less sleep than this is harmful to your health. To sleep well, the room should be dark, peaceful, and at the right temperature. Do not eat anything heavy before sleeping and keep all electronic devices away from yourself.

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 5 nutrients that you should consume in adequate amounts to improve your sleep quality

“Here are some essential nutrients that your body may be lacking and disrupting your sleep. Here are some foods that can make up for the lack of these nutrients.

Lack of these nutrients does not cause sleep.

1. Magnesium

Magnesium helps facilitate approximately 300 metabolic functions. “Magnesium reduces stress, anxiety, and blood pressure strengthens nerves and muscles, and promotes clip quality,” Some food sources of magnesium as “spinach, black beans, soy, potatoes, and avocados.”

2. Vitamin D

This deficiency may be more common in winter due to the lack of sun. “Vitamin-D deficiency is associated not only with poor sleep quality but also with low energy throughout the day,”.

3. Calcium

“It’s not only linked to bone health, but it’s also an important factor in our clip quality,”. Include nutritious dairy products in your daily diet so that you can consume enough calcium.

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4. Vitamin B12

A lack of vitamin B12 in the body can cause “many sleep problems—ranging from insomnia to sleeplessness,”. “fish, eggs, chicken, dairy products and legumes” as great sources of vitamin B12. ” 

5. Omega 3 Fatty Acids

Omega 3 fatty acids are a nutrient whose deficiency can disrupt the quality of your sleep. “Omega 3 fatty acids are known to promote health and brain health, but did you know that it is also linked to reducing anxiety and insomnia? This heart-healthy fat promotes better sleep quality.”

“15 Effective Tips to Improve Your Sleep Quality and Wake Up Refreshed”

You might be unable to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.

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1. Stick to a consistent sleep schedule:

Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s internal clock and make it easier to fall asleep at night.

2. Create a bedtime routine:

Establish a relaxing routine before bed, such as taking a warm bath, reading a book, or practising deep breathing exercises. This can help signal to your body that it’s time to wind down and prepare for sleep.

3. Make your bedroom conducive to sleep:

Keep your bedroom cool, dark, and quiet. Invest in comfortable bedding and a supportive mattress and pillow to help you sleep comfortably.

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4. Limit your exposure to screens:

Avoid using electronic devices, such as smartphones, tablets, and laptops, in bed. The blue light emitted by these devices can interfere with your sleep.

5. Avoid caffeine and alcohol:

Try to avoid consuming caffeine or alcohol before bedtime, as these substances can disrupt your sleep.

By following these tips, you can create an environment and routine that supports a good night’s sleep. Give them a try and see how they work for you.

6. Exercise regularly:

Regular physical activity can help you fall asleep faster and sleep more deeply. However, it’s important to avoid exercising too close to bedtime, as this can make it harder to fall asleep.

7. Manage stress:

Stress and anxiety can make it difficult to sleep well. Try to find ways to manage stress, such as practising yoga, meditation, or deep breathing exercises.

8. Avoid heavy meals before bedtime:

Eating a heavy meal close to bedtime can interfere with your sleep. Try to eat dinner a few hours before bed and avoid spicy or acidic foods that can cause heartburn.

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9. Use your bed only for sleep and sex:

Avoid working, watching TV, or using your smartphone or laptop in bed. This can help train your brain to associate your bed with sleep and relaxation.

10. Consider seeking professional help:

If you’ve tried these tips and are still having difficulty sleeping, consider seeking help from a healthcare professional. They may be able to recommend treatments or therapies that can help you sleep better.

Remember, everyone’s sleep needs are different, so it’s important to find what works best for you. By making some simple changes to your routine and environment, you can improve the quality of your sleep and wake up feeling refreshed and energized.

11. Keep a sleep diary:

Tracking your sleep patterns can help you identify patterns or habits that may be interfering with your sleep. Keep a sleep diary to record when you go to bed, wake up, and any factors that may have affected your sleep (e.g., caffeine consumption, stress, exercise, etc.).

12. Try relaxation techniques:

Relaxation techniques such as progressive muscle relaxation or visualization can help reduce muscle tension and calm the mind, making it easier to fall asleep.

13. Use aromatherapy:

Certain scents like lavender, chamomile, and jasmine can help promote relaxation and improve sleep quality. Consider using essential oils, candles, or a diffuser to create a relaxing environment in your bedroom.

14. Invest in blackout curtains:

Light exposure can disrupt your body’s internal clock and interfere with your sleep. Blackout curtains can help block out light and create a dark environment that’s conducive to sleep.

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15. Get sunlight exposure during the day:

Exposure to natural light during the day can help regulate your body’s internal clock and improve sleep quality. Try to spend some time outside or in a well-lit room during the day to help regulate your circadian rhythm.

Remember, improving your sleep quality is a process that may require some experimentation and patience. By implementing these tips and monitoring the impact they have on your sleep, you can gradually develop habits and routines that promote better sleep.

Better health requires a healthy diet and adequate sleep with a good routine. Any deficiency in sleep duration and quality can affect complete physical and mental health. This is the reason that health experts recommend all people get an uninterrupted sleep of 6-8 hours every night. However, it is considered very necessary to have a suitable environment for good sleep. In studies, the habit of sleeping by lighting off at night has been described as better. People who maintain any light while sleeping may risk sleep-related problems.

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Health experts say that the activity of certain types of hormones may be affected due to light at bedtime, which can cause problems in achieving good sleep. Researchers found that people who keep the light turned on at bedtime get less sleep every night than other people.

What was revealed in the study?

In a study conducted on the quality of sleep, researchers found that having any light during sleep makes it difficult for the brain to achieve deep sleep. At night, artificial light can also affect the level of a hormone called melatonin, this hormone is considered necessary for sleep quality. The problem of melatonin levels also increases the risk of many other diseases including cancer and diabetes.

In this way, there may be a risk of many types of health problems due to lack of sleep. Let us know what kind of disadvantages are thereby keeping light on at bedtime?

Risk of many types of chronic diseases

The study suggests that sleeping by turning on a light at night can cause sleep obstruction. If the problem of long sleep remains in this way, it can cause many types of chronic diseases. The risk of having issues like high blood pressure, heart disease and type-2 diabetes in such people can be many times higher.

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Depression can become causes

Sleeping by turning on lights at night can affect brain functions, causing a risk of developing depression in the long -term. The blue light emanating from electronic devices can negatively affect your mood. Lack of sleep can also cause mood disorders and irritability. People who are unable to get enough sleep due to any reason are at risk of depression over time.

Obesity may increase

A study conducted on women found that obesity is greater in those who sleep by turning ON the light. During the study, the participants saw the problem of the increased weight of about 4.5 kg in 1 year. Researchers found that by turning ON the light, the brain does not get complete rest. This can cause weight gain due to disturbances in the level of physical hormones.

It is very important to be balanced to live a good and long life. It is not only mentally, but also physically. According to recent research done in Brazil, if people over the age of 50 are not able to stand more than 10 seconds on one leg, then the possibility of their death doubles within the next 10 years.

A balance test is done for 10 years

Through research, scientists wanted to understand whether a small 10 -second balance test could detect people die early. Also, should this test be added to the patient’s routine health checkups? For this, 1,700 people were included in the research and their health checkups were done from 2009 to 2020. At the time of the first Test, he was 51 to 75 years old, which led to the average age of 61. 68% of these people were male.

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In 10 years of research, 21% of people failed the balance test. Apart from this, the risk of failing the test also increased with age. 54% of people aged 71 to 75 years could not pass this test. At the same time, 5% of those aged 51 to 55, 8% of 56 to 60 years, 18% of 61 to 65 years and 37% of 66 to 70 people failed Tests.

They say results

In 10 years of research, scientists found that the possibility of the early death of people who failed the balance test increases. About 17.5% of the failed people lost their lives within the next 10 years. At the same time, this figure was 4.6% among those passing. Scientists also found that those who failed the balance test had diseases like obesity, hypertension, coronary artery disease and dyslipidemia.

Death threat increased by 84%

The sex, age and medical history of people who died during the research were taken into consideration. This made scientists understand that people who suffer from old and other diseases and fail the balance test are at 84% the risk of dying in the next 10 years.

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How is the balance test done?

The balance test can also be easily performed at home. You stand for 10 seconds on any one leg. Place the top raised on the back of the standing leg. Keep both hands on the side. See 2 meters at I level during the test. Give yourself three efforts to perform the test.