Few hours of sleep reduce testosterone levels in young people
The effects of little sleep were apparent in the testosterone levels after a week of short-term sleep. Five hours of sleep decreased hormone levels from 10% to 15%. The lowest levels of testosterone were present during the afternoons on the days of restricted sleep, between 14h and 22h. Youngsters also reported falls in well-being that coincided with low levels of testosterone in the blood, and decreased mood and vigor each day their sleep was restricted.
Testosterone deficiency is associated with a lack of energy, decreased libido, lack of concentration, fatigue and also bone density and muscle mass. According to the study, 15% of the economically active population in the United States sleeps less than five hours a day, and therefore suffers various health effects.
Check out 10 tips for good sleep
1- Before going to fourth, it is fundamental to appease the anxieties of the day to day. Do not go to bed as soon as you get home from work. First take a warm bath, try to relax, then go to bed.
2- Turning off the TV and computer is a very effective method. The light of these devices delays the production of the substances responsible for the warning that it is bedtime.
3- Physical exercises should be done up to four hours before going to sleep, or the body will still be agitated.
4- A tea also helps, however, you have to choose the right herbs. Nothing to drink black or green tea, rich in caffeine, which is stimulating. Infusions of melissa and chamomile induce sleep and still improve their quality.
5- Eat little at night. Make a light meal, using, for example, asparagus, heart of palm, rice, potatoes, oats, and soy.
6- That juicy steak should never be eaten at night, because the protein that makes up this food activates the sympathetic nervous system, responsible, among other things, by leaving your body on alert, thus favoring a greater discharge of adrenaline.
7- An interesting ritual is, after the warm bath, to light a blue lamp and drip a few drops of lavender oil on the pillow. This technique calms the thoughts, relaxes the body and induces a better sleep. 8 A glass of warm milk also helps to find the way to a peaceful sleep because the food has tryptophan, which is a precursor of serotonin, another neurotransmitter that is strongly associated with deep relaxation.
9- Make no mistake about the cool relaxation that alcohol offers because, after a few sips, that substance can loosen structures in the region of the pharynx by compromising breathing. The result is unbearable snoring, which impairs the sleep stages, or the rebound effect, which is when the person wakes up several times in the middle of the night.10. Try to sleep at least seven hours a night.
Science has studied the anatomy of the human body for thousands of years - but scientists are still discovering new secrets to this day. Recently, American researchers have discovered a "new" organ in the human body: the interstitium. The discovery, published on Tuesday in the scientific journal Scientific Reports, shows that the organ may be the key to understanding how some types of cancer spread rapidly.
Prevention is always the best path to health care in all aspects, whether it is a dietary reeducation to avoid increased cholesterol, or when we talk about the use of condoms to avoid sexually transmitted diseases. The condom will not be ruled out, but we already have the vaccine against some types of HPV and it seems to be working well for a vaccine against herpes, which causes another famous STD.
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