Have you reached the age of 40?
We hope for longevity and lasting health, and to help you do that, we offer you wrong ways to sleep, which you should avoid as you age, and we will reveal to you the relationship between lack of sleep and feelings of anger and frustration, which are harmful feelings, especially as we age.
We start with 8 harmful habits that you should steer clear of by the time you turn 40, according to a report published by the "eat this, not that" website, namely:
1- Get less than 7 hours of sleep
Adults and the elderly need 7 to 9 hours of sleep.
Lack of sleep is associated with an increased risk of depression, weight gain and even car accidents.
2- Staring at the screen of a phone, computer, or tablet an hour or less before you go to bed
Cell phones, televisions, and computers emit a blue light that can keep you awake, which disturbs your normal circadian rhythm.
You should get your eyes off the TV, phones, computers, and tablets at least 60 minutes before you go to bed.
Loud snoring is not just a disturbance to your husband, but it can be a sign of a serious health problem, which is sleep apnea as a result of obstructive sleep apnea.
During obstructive sleep apnea, breathing can pause for a minute before your brain wakes you to resume breathing, and these pauses in breathing can occur several times at night.
Obstructive sleep apnea is associated with high blood pressure, daytime sleepiness, and other health problems.
If you suspect you have sleep apnea, see your doctor.
4- Long naps
An afternoon nap is useful, but do not fall asleep for long, i.e. do not fall asleep for more than 25 minutes, as this will make it difficult for you to sleep at night.
If you suffer from chronic insomnia, try not to fall asleep at all during the day.
5- You go to sleep with a full stomach
Eating a large meal before bed increases the risk of heartburn and indigestion, which can lead to snoring or insomnia.
Therefore, we recommend that you eat dinner at least 3 hours before bed.
6- Not washing your pillow and sheets
Wash your pillow every once in a while, especially if you sweat a lot.
Also, the pillow may become home to dust mites, and these microscopic creatures and their droppings can exacerbate allergies and asthma, which weakens your breathing and thus negatively affects your sleep.
Also, dust mites can also settle in sheets and sheets, and experts recommend washing your sheets at least every two weeks, or weekly if you suffer from allergies, asthma or eczema.
7- Not getting enough exercise
Studies show that exercise can improve your sleep, help you fall asleep more quickly and get more rest.
8- You sleep a lot
Specialists have linked oversleeping to an increased risk of developing dementia, so we recommend that you sleep a maximum of 9 hours, and wake up at the same time every day.
Lack of sleep and feeling angry
There is a strong link between lack of sleep hours and feeling angry, a good night's sleep may be the best treatment for those who are tired of constant anger, according to a report published by the Deutsche Welle website.
Drowsiness is responsible for most of the effects of poor sleep in relation to anger, the report said.
In one study, individuals who slept well adapted to noise and reported little anger after two days of experience.
In contrast, individuals who did not get enough sleep had stronger and more angry behavior in their response to noise, indicating that lack of sleep undermines emotional coping with depressing circumstances.
The report quoted Zlatan Krizan, who holds a doctorate in personal and social psychology and is also a professor of psychology at Iowa State University, as saying that these findings provide strong evidence that sleep restriction increases anger and frustration over time.
Tips to get rid of permanent fatigue
In addition to a good sleep, we offer you tips here to get rid of the feeling of being overworked, according to a Deutsche Welle report:
1- Drink enough fluids
The total fluid you drink should be from 2 to 3 liters of water or unsweetened herbal tea.
Water is essential for ensuring the vitality of the body, and without it the body will become dehydrated.
2- Get rid of stress
Some suffer from psychological problems that cause them tension, which makes the body exhausted and tired in the long run, and it may also cause depression that is difficult to get rid of.
It may be useful here to try to get rid of the causes of psychological tension in order to relax the body and thus its fitness.
3- Eat a healthy diet
The modern lifestyle and work pressures force many to eat fast food daily.
Unfortunately, although these meals are filling, they are devoid of beneficial nutrients and vitamins necessary for the body's growth and vitality.
Vitamin deficiency or iron deficiency may be a factor in the body complaining of fatigue and exhaustion.
4- Consult a doctor
Constant fatigue may be a sign of diseases such as myocarditis or lung problems. In this case, it is preferable to see a doctor immediately, especially if this matter is accompanied by shortness of breath, constant dizziness or fainting.