Poor quality sleep affects emotional control, movement skills, physical fitness, and the immune system, leading to health problems. Insomnia can happen to people of all ages, especially the elderly and menopausal women. If it happens occasionally and then disappears, it may not have much effect on health. The body does not get enough rest and feels drowsy while working, reducing work efficiency. However, if it is chronic insomnia, it can become insomnia, which is harmful to health and can reduce immunity.

Dangerous it is to get too little sleep, as follows:

• The nervous system is less efficient, causing poor learning, lack of concentration, forgetfulness, and poor memory.
• Abnormal hormonal system, such as the hormone Cortisol, which is known as the “stress hormone”, is secreted more, causing high blood pressure levels, affecting the functioning of the hormone insulin, causing a risk of insulin resistance. If these symptoms occur frequently, they can lead to high blood pressure โปรโมชั่นพิเศษจาก UFABET สมัครตอนนี้ รับโบนัสทันที, heart disease, and type 2 diabetes.
• Abnormal digestive system, takes longer to digest food, bloating, flatulence, diarrhea.
• Abnormal blood sugar metabolism, causing low sugar levels. When you wake up, you want to eat more sweets, including high-energy, greasy, and fried foods. If it happens frequently, it can lead to obesity and type 2 diabetes.
• A weakened immune system makes it easier to get infected and easily cause inflammation.
• The body’s growth rate decreases and it ages faster because growth hormone, which plays an important role in the growth of cells in the body and repairs wear and tear, is secreted in too little. This causes children to grow slowly, be short, and adults to get sick easily and age quickly, etc.
• Mood swings, irritability, poor judgment, stress, and risk of depression.

Choosing what to eat before bed is important for your health and the quality of your sleep. Natural food sources: oysters, fish, all kinds of green leafy vegetables, beans, corn, avocado, bananas, flour, wheat, rice bran, pumpkin seeds, sunflower seeds. Certain bedtime foods can help you relax and sleep better. Nutrients like vitamins B6, B12, and folic acid, as well as hormones like serotonin, play a role in sleep.

In addition, recommended dietary supplements: Commercially available magnesium is available in 500-1,000 mg, or you can choose magnesium + calcium + vitamin D in a single tablet.