Lack of sleep .. Can you get sick?

Many factors can affect the enjoyment of a good night, from work stress and family responsibilities to disease, and it is not strange that sleep in sleep can sometimes be difficult for us, but it affects the possibilities of our illness? The lack of sleep can affect your immune system, as studies show that those who do not sleep well or do not sleep enough are more likely to develop the disease if they are exposed to a virus, such as the usual cold virus, and a lack of sleep can affect the velocity of the recovery of the disease if infected. During sleep, your immune system releases protein called cytokines, some of which help promote sleep, and it requires certain types of cytokines to increase when a person is exposed to infection or inflammation, or if under pressure. Sleep shortage can lead to a low production of this protective seat, and antibodies against anti -infection decrease during periods in which they do not get enough sleep. Therefore, your body should sleep to withstand infectious diseases, and the lack of sleep for a long time leads to an increased risk of obesity, diabetes and cardiovascular disease. What is the time to sleep? The optimal amount varies from sleep for most adults between seven and eight hours of good sleep a day, as adults need to sleep between nine and 10 hours of sleep, while children from school need 10 hours or more sleep. But most sleep is not always better. For adults, sleep can lead to more than nine to 10 hours a night lead to a low quality sleep, such as the trouble of eternity to sleep or continue. Tips for a good sleep. Read more about your sleeping pattern: Keep a memo for about a week that will help you understand your sleeping habits, note when you go to bed, when waking up, when getting out of bed, if you take a nap and if you exercise, also follow the consumption of caffeine. Follow a sleep schedule: Go to sleep and wake up at the same time daily, every days of the week, including weekends, you can’t sleep enough days of vacation to make ‘your debt of sleep’ anyway, and change your schedule at the end of the week to make it difficult to return to your system, so if you wake up the next morning, and wake up the next day. By performing a regular sports activity: Research shows that regular sports activities can help you sleep better. Give yourself the opportunity to relax: Create a pattern to relax before bedtime, keep in mind to take a hot bath, read a book or listen to quiet music. Use the bed for sleep only: Don’t eat, work or watch TV, or do something else that can prevent you from relaxing and sleeping.