Sleep less than 7 hours per night?

Read this 👇 https://t.co/2j4biVBbEK

7 serious health problems you're at greater risk of if you sleep less than 7 hours:

1. Heart disease
2. Heart attack
3. Heart failure
4. Irregular heartbeat
5. High blood pressure
6. Stroke
7. Diabetes

Want to avoid these? Read on👇

The effects of sleep deprivation on your health are serious.

Chronic short sleep increases your risk of earlier death by 12%.

It's estimated that 90% of people with insomnia also have another health condition.

If you want to prolong your life, you NEED to get enough sleep.

Sleeping less than 7 hours increases your risk of disease & death, but it also has these 6 unwanted impacts:

1. It makes you fatter
2. It kills your sex drive
3. It makes you stupider
4. It makes you forgetful
5. It makes you look older
6. It makes you depressed

Here's how👇

1. Sleep Deprivation Makes You Fatter

Lack of sleep is related to an increase in hunger and appetite due to the impact on hormones regulating these feelings.

Studies find sleeping less than 6 hours increases risk of obesity vs. sleeping 7-9 hours.

https://t.co/N1uUyuw5uN

Not only does sleep loss increase appetite, it also increases cravings for high-fat, high-carb foods.

This study found that sleep deprivation increased desire for high calorie foods:

https://t.co/HBo3a5UcrX

2. Lack of Sleep Kills Sex Drive

Sleep-deprived men and women have lower libido and less interest in sex according to sleep specialists.

A 1-hour increase in sleep length results in a 14% increase in odds of sexual activity with a partner the next day:

https://t.co/S7bMw9QVgo

A sleep factor affecting men's sexual health is sleep apnea.

This is a respiratory problem that interrupts sleep - and it is linked to low testosterone levels.

Around 50% of men who suffer from severe sleep apnea also have abnormally low testosterone.

https://t.co/fsL5owyzmk

3. Lack of Sleep Makes You Stupider

Sleep has a significant impact on your ability to think and learn.

If you don't get enough sleep, you're impairing these important cognitive processed.

7 ways lack of sleep makes you stupider:

1. Impairs attention
2. Impairs learning
3. Hinders memory
4. Impairs reasoning
5. Reduces alertness
6. Impairs concentration
7. Reduces problem solving ability

Want to avoid these? Read on 👇

4. Lack of Sleep Makes You More Forgetful

Proper sleep involves moving through different sleep cycles or stages.

These play a role in “consolidating” memories in the mind.

When sleep deprived your ability to remember things you have learned & experienced will be compromised.

Brain events called “sharp wave ripples” are responsible for consolidating memory & transferring information to the neocortex, where long-term memories are stored.

Sharp wave ripples occur mostly during the deepest levels of sleep.

5. Lack of Sleep Makes You Look Older

Chronic sleep loss leads to unhealthier skin, appearance of fine lines & dark eye patches.

Sleep loss leads to increases in the stress hormone cortisol.

Excessive cortisol can break down skin collagen which helps to keep skin smooth.

Sleep loss also causes the body to release too little human growth hormone.

It is part of normal tissue repair, patching the wear and tear of the day.

HGH is released during deep sleep. If you're not getting enough, you won't look your best.

6. Lack of Sleep Causes Depression

People with insomnia are 5 times more likely to develop depression.

Insomnia and depression is a vicious cycle.

Sleep loss makes depression worse, and depression can make it harder to get to sleep.

https://t.co/ZKE7GKaN65

7 Things You Can Do to Sleep Better TONIGHT!

1. Get blackout blinds
2. Phone in another room
3. Supplement with magnesium
4. Sleep in a colder room (65º F)
5. No screens within 1 hour of bed
6. Read fiction before going to sleep
7. Eat dinner earlier, at least 4 hours before bed

1. Blackout blinds keep your room dark. Too much light in your room will interfere with your sleep.

Also turn off any devices, night lights or standby lights.

2. Put your phone in another room. You don't need notifications going off and lighting up the screen.

3. Supplementing magnesium can enhance sleep quality drastically. Use glycinate, citrate, taurate or a mixture of the 3 for maximal absorption.

4. Sleeping in a colder room is preferable as it matches your environment to body temperature, which drops when you fall asleep.

5. Devices and their screens emit blue light which simulates the sun, stimulating your brain and sending signals that it's time to be awake. At the very least use a blue light filter.

6. Read fiction before you sleep. This is a stress reducer and helps you relax.

7. Eat dinner earlier, at least 4 hours before bed. This allows the stomach to properly digest food. Increased insulin levels (which happens shortly after eating) may also signal wakefulness to the body.

Also, stop water intake before bed to prevent waking up for the toilet.

Bonus tip: No caffeine in the afternoon.

Caffeine has a half life of 6 hours. That means half of it is still in your system after 6 hours. 6 hours later, half that is still in your system.

If you're drinking it in the afternoon, stop!

When I became a dad, sleep was seriously impacted.

I had to come up with a completely new plan to keep getting results for building muscle.

I turned that plan into a program that you can grab here (66% off today!):

https://t.co/jAlDkEfE9B

Let's fight back against health problems caused by lack of sleep! Retweet the first tweet below to share this thread with someone else.

Follow me @Rob_NBF if you want to get in the best shape of your life this year!
https://t.co/HWekoXeYUN

I help dads with no time go from out of shape to lean and strong with short workouts and easy to follow nutrition plans. DM for coaching.

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