Studies show that not only does lack of sleep cause inattention and irritability, but it is also associated with an increased risk of cardiovascular disease, a weakened immune system, and other health problems.

And found studyPublished in the European Journal of Cardiology, it found that people who slept less than six hours a night were 52 percent more likely to die from heart disease.

Another study, published in the journalNatureData from more than 8,000 people found that lack of sleep increased the risk of later-onset dementia in people in their fifties and sixties, with 521 people developing the disease at an average age of 77.

Research also shows that shorter sleep duration increases the risk of obesity and type 2 diabetes.

The newspaper mentionstelegramHe concluded that a few simple lifestyle changes could eliminate the negative health effects of sleep deprivation, and identified them as:

Morning exercises

Exercising after a poor night’s sleep can help combat insomnia and the long-term health risks associated with insomnia.

A study published in the European Journal of Cardiology, which analyzed data from more than 92,000 adults in the United Kingdom, found that two and a half hours of exercise per week was enough to offset the risk of heart disease caused by chronic sleep deprivation.

And neurologist Jay Lexner, director of the Center for Sleep Disorders in London, says that exposure to daylight during outdoor exercise can help a person be more alert during the day, which contributes to better sleep at night.

No sleep

Experts advise that maintaining a consistent sleep routine benefits your body’s biological clock, so try to go to bed and wake up at the same time every day, even on weekends.

And Lechner believes that napping during the day can reduce the need for sleep at night.

No big meal before bed

Lexener advises avoiding large meals, especially those high in carbohydrates, late at night, which can lead to some changes in blood glucose levels and indigestion, which can make sleep uncomfortable.

Avoid eating sweets at night

Studies warn against eating foods rich in sugars, confirming that they affect sleep quality, and recommend eating a healthy diet rich in fiber instead.

Dangers of coffee and alcohol

Lechsener points out that anyone seeking better sleep should monitor their caffeine and alcohol intake.

“Although many people claim that alcohol helps you sleep, it actually destroys the quality of sleep,” he says.

Decaffeinated coffee is recommended.

According to a study in the Journal of Clinical Sleep Medicine, a moderate amount of caffeine six hours before bed can have a significant impact on sleep quality.