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how sleep disorders affect hormone levels



Presse Santé

Sleep is important for many reasons. What you may not know is that sleep affects your hormones, and hormone levels affect your sleep. Sleep affects many hormones in the body, including those related to stress or hunger. Spending too much or too little time under the duvet can influence your hormones. That’s why a good night’s sleep is essential to maintain hormonal balance.

Here’s what you need to know about the ins and outs of the relationship between hormones and sleep.

What are hormones and what do they do?

Hormones are chemical messengers that play an essential role in regulating many processes, systems, and functions in the body. The body needs a number of different hormones to function properly. They are released by the endocrine system, a network of organs and glands located throughout the body.

Hormones are responsible for many bodily functions, including:

metabolism and appetite
body temperature
sexual function, libido and reproduction
blood pressure
sleep-wake cycles.
The production and function of many hormones in the body are influenced by other bodily functions, such as sleep.

sleep and hormones

Various hormonal functions and their release are influenced by sleep or the circadian rhythm and vice versa. Adequate sleep is important in regulating a number of hormones, including:

estrogen and progesterone
hunger hormones, such as insulin, leptin, and ghrelin
thyroid hormones
growth hormones.
For example, melatonin controls sleep patterns and tells your body when to fall asleep. Human growth hormone is released during hours of deep sleep, which is vital for cell growth and repair. Other hormones, such as cortisol, depend on the timing, duration, and quality of sleep for their release. A good sleep is therefore essential for good health.

Almost all of the body’s hormones are released in response to your circadian rhythm, also known as your sleep-wake cycle. If left unaddressed, lack of sleep will cause you to fall down the steps of a hormonal ladder. This is true whether you are 30, 50, or 70 years old. Regular sleep can help with hormone regulation. Every time we chronically disrupt the quantity and quality of sleep, we upset this balance and leave the door open for medical problems.

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Sleep regulates the level of cortisol, a steroid hormone produced by the adrenal glands. It is also known as the stress hormone. Cortisol helps regulate other hormones in the body. When you relax, sleep well, and wake up feeling refreshed, your cortisol peaks within 30 minutes of waking up. This spike activates all of your other hormones, including thyroid and estrogen. Poor sleep can have a number of negative effects on cortisol release. You should get 7-9 hours of sleep each night to keep your cortisol levels in check.

Estrogens, progesterone and thyroid hormones

Estrogen and progesterone play a role in maintaining reproductive health. When you don’t sleep well, cortisol is high when you wake up in the morning. This can disrupt the tango between estrogen and progesterone. This can cause your thyroid to slow down, which can affect your metabolism by slowing it down.

hunger hormones

Sleep is an important regulator of metabolism, the process of chemical reactions in the body that converts food into energy. Sleep disruption or lack of sleep can directly affect the production and levels of hunger hormones in the body. It can disrupt hunger, appetite, and food intake, which can lead to weight gain.

Poor quality sleep interrupts

– leptin
– ghrelin
– insulin

These hormones are responsible for:

– satiety
– hunger
– regulation of blood sugar
– fat storage
These hormones are responsible for how the food you eat is used for energy and storage in your body. Lack of sleep disrupts this delicate interplay and can lead to insulin resistance and weight gain, especially around the waist. Even a single night of poor sleep can throw off your insulin levels. He advises compensating the next day by watching your sugar intake.


Melatonin is a hormone produced by the pineal gland that is associated with the body’s sleep-wake cycle. Helps regulate your body’s circadian rhythm, so you can fall asleep and stay asleep. Poor quality or interrupted sleep can affect melatonin and its role in promoting sleep in the brain. Melatonin controls over 500 genes in the body, including genes involved in the immune system, so controlling melatonin along with good sleep is essential.

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Growth hormone

Human Growth Hormone (HGH), also called somatotropin or growth hormone, plays a vital role in:

protein production and synthesis
muscle development
Sleep affects the amount and production of growth hormone in the body.

When you cut back on sleep, you reduce growth hormone levels and you may have less ability to repair injuries and be more likely to pack on belly fat.

Very little sleep and hormone levels

The ideal amount of sleep needed for most adults is around 7 to 9 hours. If you accumulate a sleep deficit during the week, you won’t be able to make up for it enough on the weekends.

Lack of sleep can lead to:

– reduced immunity
– more frequent infections
– an increase in diseases
– appetite spikes
– increased calorie intake
– fatten

If you sleep 4 hours a night for 5 days, you have a 24-hour sleep deficit at the end of the week. You can’t get it back in a weekend. Getting a good night’s sleep on a regular basis is important for optimal hormone regulation. These include sleeping long enough and deep enough to enter REM sleep.

Light or frequently interrupted sleep will not do.

Lack of sleep is an epidemic that many people take for granted as part of an active lifestyle. Sleep cleanses the toxins from your brain. It’s like a powerful cleanse. Poor sleep wreaks havoc on your internal biochemistry. Poor sleep quality or insufficient sleep can upset the body’s hormonal balance. Disruption of the hormonal balance occurs if you do not get enough sleep. If your body produces cortisol for a longer time, it means that you are producing more energy than you need.

Too much sleep and hormone levels

Sleeping more is not always better. One study showed that women score better on cognitive tests after 7 hours of sleep, but increased sleep beyond 9 hours is associated with lower cognitive scores.

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Too much sleep can lead to:

– the somnolence
– daytime fatigue
– reduced metabolism
– trouble concentrating
– Disturbed sleep cycles.
Since good quality sleep is essential for health and hormonal regulation, excessive sleep, like restricted sleep, can have negative effects on the body, especially metabolism.

Sleep tips what you need to regulate your hormones

Hormonal regulation is essential to virtually all bodily processes. There are several things you can do to ensure you get the most out of your night’s sleep.

– Try to sleep 7 to 9 hours a night.

– Go to bed and wake up at regular times to teach your body to know when it is time to sleep.

– If you sleep poorly, limit your sugar intake the next day to compensate for altered insulin levels.

– Avoid accumulating a sleep debt from not getting enough sleep. That extra Netflix episode isn’t worth it.

– Do not leave electronic devices, artificial light and telephones in the bedroom.

– Keep your sleeping space cool and well ventilated. You can even try cooling pillows, mattresses, and sheets.

– Invest in a quality mattress, so that your body rests comfortably and soundly. Do you want suggestions? Explore our marketplace, packed with editor- and expert-verified mattress recommendations.

– Create a sleep routine to prepare your body for rest.

– Consider tracking your sleep with a wearable device to get an estimate of your total sleep time.

– Use a sleep mask or blackout curtains to block light.

– Try a white noise machine to cancel out annoying sounds.

– Use your bedroom only for sleeping (and making love).

A good night’s sleep is necessary for the body’s hormonal balance, which is important for bodily functions and processes. Stick to a sleep routine, aim for 7-9 hours of sleep each night, and limit your sugar intake the day after a sleep interruption. It can help you regulate your hormones and reap the health benefits that come with it.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

Here’s why it’s important to wash your hair more than once a week



Presse Santé

We all have our lazy days where we don’t feel like doing anything, let alone taking care of ourselves. But here’s why you shouldn’t give in to the temptation not to wash your hair and commit to making it a priority, especially if you only plan to do it once a week. If done right, once a week scalp cleansing can be beneficial for your hair, but if done incorrectly (using too much product or not caring properly on the second or third day of hair), it can lead to buildup. excessive oiliness, brittle strands, and damaged hair that can take weeks to repair. Keep reading and discover how often you should wash your hair and what are the best products!

What happens to our hair after a few days without washing?

If you don’t wash your hair for a week or two, you’ll start to see a buildup of dirt, oil, and product on your scalp. Over time, the oils that normally keep your hair healthy will become overwhelmed by built-up dirt and product, making it harder for your scalp to stay hydrated. This can lead to dryness, dandruff, itchiness, and even hair loss.

Your hair texture may also change, as the oils are more concentrated and weigh down the strands. They can feel stringy or greasy at the root, which can lead to more tangles than normal. Also, not washing your hair regularly can lead to an imbalance of the natural bacteria on your scalp, which can lead to skin irritations such as acne or even infections.

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To keep your hair healthy, it is highly recommended to wash your hair twice a week.

To have smooth, shiny hair with volume, you have to take care of it, and one of the most important steps is not to wash it more than twice a week. This helps prevent natural oils from being stripped away too quickly, which can lead to dry, brittle, and damage-prone hair.

When washing your hair, it’s important to use a mild shampoo, as harsh detergents can remove essential oils. Also, be sure to condition your hair after each wash to restore lost moisture and protect it from damage. Always rinse your hair with cool or lukewarm water, as hot water further strips away natural oils. For those with oily scalp or dandruff, more frequent washing may be required; However, try not to wash too much, as this can also lead to dryness and irritation.

To maximize the benefits of your shampoo and treatment, opt for products that contain natural ingredients like aloe vera, coconut oil, or tea tree oil, rather than products that contain sulfates or parabens. Finally, remember that while washing is an important part of keeping your hair healthy and moisturized, limiting heat styling and avoiding chemical treatments whenever possible will help ensure that your hair stays strong and beautiful for years to come.

A clay mask once a week for all hair types.

Clay masks are a great way to give your hair a little extra care. The clay is rich in minerals and can be used to nourish all types of hair, from the finest and most delicate to the thickest and coarsest. Applied regularly once a week, it helps strengthen hair health by deeply cleansing and purifying the scalp. This helps remove product buildup, excess oil, pollutants, and other impurities that can damage hair over time. The clay also has natural exfoliating properties, which gently remove dead cells from the scalp while stimulating circulation. This promotes healthier hair growth and provides an overall clean feeling.

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A detox application to boost the health of your scalp.

Used as a mask on hair strands, the clay helps add volume and reduce frizz. Its ability to absorb oils makes it ideal for controlling oil on the scalp without drying out the hair or making it brittle. Clay is also an excellent food for all hair types thanks to its abundance of essential vitamins such as A and E, zinc, magnesium, potassium, sodium, calcium, and phosphorus. These nutrients help strengthen the fibers in each strand, from root to tip, resulting in long-lasting shine and shine.

In addition to promoting healthy hair growth by deeply cleansing and nourishing hair, clay masks are incredibly easy to apply: simply mix equal parts clay powder and water to a paste-like consistency, then apply directly to hair. wet or dry hair with fingertips. Then leave it on for 10-15 minutes before rinsing well with lukewarm water. As with any other beauty treatment, moderation is key – too much exposure, while beneficial, can do more harm than good, so be careful not to overexpose yourself!

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

Wellness, ecotherapy, which proves once again that Mother Nature knows better than anyone!



Presse Santé

Scientists have discovered that having green plants in the home or office can help create a productive and healthy environment. In fact, research shows that flowers, houseplants, and trees not only reduce stress, but also make us healthier, physically and mentally. From improving air quality to reducing mental fatigue to just looking beautiful, green plants contribute to our overall well-being in many ways. Read on to find out why incorporating greenery into your lifestyle is so beneficial.

Scientific research has provided detailed evidence of the many virtues of green plants.

Green plants are an essential part of our environment, providing vital resources such as oxygen, food, fuel, and medicine. They also help regulate the global climate by removing greenhouse gases from the atmosphere. In addition to these fundamental ecological functions, they provide several benefits to humans.

Studies have shown that green plants help purify indoor air by absorbing toxic substances such as formaldehyde and benzene, reducing allergic reactions and improving human health. Additionally, exposure to green plants can reduce stress levels by 25%, improve workplace productivity by up to 15%, and lower blood pressure in people with hypertension. Additionally, green plants can enhance creativity and cognitive performance through their calming effect on the mind.

The importance of green plants is not limited to air purification, but also psychological well-being.

According to a study carried out by the University of Exeter, taking care of plants can have many benefits for our well-being. The study, published in the Environment and Behavior Review, found that participants who were given plants to care for felt calmer and more relaxed than those who did not do any gardening activities. The study also found that people who felt responsible for caring for their own plants had lower levels of anxiety and depression than those who didn’t own any plants.

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In addition, there is evidence that doing activities like caring for plants can reduce stress levels, improve mood, increase attention span, and even boost creativity. Taking time to observe the growth of a plant is a form of mindfulness practice that helps people become more aware of themselves and their surroundings. Mindfulness activities have been associated with better cognitive functioning and lower levels of stress hormones like cortisol.

The effects of houseplants on inner happiness have also been extensively studied.

Furthermore, according to an article in the Journal of Health Psychology, caring for plants can help strengthen our sense of connection to nature. This link has been linked to numerous health benefits, including improved mental health, increased self-esteem, decreased feelings of loneliness, increased sense of vitality, and greater overall satisfaction with life.

Finally, research shows that simply looking at nature can also be beneficial. According to a study conducted by the National Institutes of Health (NIH), looking at images of nature scenes has been shown to reduce stress levels more effectively than looking at city scenes or abstract works of art. Adding to this finding, studies have found that viewing natural landscapes can reduce heart rate variability, an important measure used by scientists to assess the physiological response to stress.

Rewarding your child with a green plant to care for could increase his sense of responsibility.

Give your child a life lesson by giving him a plant. This not only requires some commitment, as the plant must be watered regularly and kept in the right environment, but it is also an ongoing task that requires dedication. If a child learns to take good care of his green plant, he will not only have a sense of accomplishment at seeing something grow and thrive under his care, but he will also learn that taking on such responsibilities brings long-term rewards. This can help you understand that certain tasks need to be handled consistently if one is to be successful.

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Also, caring for a green plant can teach children the importance of patience and understanding. Many plants take a while before they begin to show signs of growth or progress, and learning to be patient during this time is an invaluable lesson for any child. It is also important that children learn that caring for a living thing is more than just providing water. It is about understanding the environment in which the plant lives and knowing what measures are necessary for its health and growth.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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Well Being

Discover the 8 splendid benefits of laughter



Presse Santé

They say laughter is the best medicine, and it turns out there’s some truth to that old adage. Studies have consistently shown that even a small dose of laughter can have many health benefits, from lowering stress hormones to boosting immunity to relieving pain. Whether it’s watching sitcoms on TV, swapping funny stories with friends, or just smiling in the mirror, laughing more can be one of the easiest ways to improve your well-being naturally. Read on to find out why you should laugh more often!

  1. Laughter has an anti-stress effect.

Laughter can reduce stress levels by releasing endorphins and providing feelings of emotional relief. Endorphins are chemicals released in the brain that lift mood and help reduce pain, while emotional relief releases negative thoughts and emotions. The physical act of laughing also improves blood circulation, which helps oxygenate our muscles. This process can help reduce tension in the body, helping us feel relaxed and energized. Also, when we laugh, we use our abdominal muscles to breathe, which can help strengthen the core and promote better posture over time.

  1. Laughter increases the mood.

Research has linked laughter to better mental well-being, as it can help improve our mood and provide a feeling of relaxation that can last long after the laughter has subsided. Additionally, it can also help us take a step back from difficult situations by allowing us to take a break from the intense emotions associated with a problem or situation we are facing. Laughter also triggers positive feelings like joy and happiness which, when experienced often enough, can increase our overall resistance to life’s difficulties, allowing us to overcome them more easily.

  1. Laughter is a source of energy for various systems of the body.

Laughter is known as a natural form of medicine because it stimulates different systems in our body. Like the respiratory system, which is responsible for carrying oxygen throughout the body, the circulatory system, which transports oxygenated blood throughout the body and aids in muscle relaxation. And the digestive system, which facilitates the absorption of nutrients by all the cells of the organism, thus contributing to good health and general well-being. Additionally, laughter helps lower blood pressure through better circulation, while reducing inflammation in joints and other areas where inflammation may be present due to stress or chronic conditions.

  1. Laughter increases life expectancy and resilience level.

Laughing regularly has been linked to a longer life, as its natural effects on hormonal balance promote healthier aging processes. Like slowing down cell death, improving immune function and hormone regulation, which overall improves life expectancy compared to people who don’t laugh regularly throughout their lives.

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And laughter not only has physical health benefits, but studies have shown that people who laugh often tend to have higher levels of optimism. This encourages more positive thinking and increases mental resilience despite the daily stress or difficult situations they may face. Something that allows them to better face the obstacles they encounter throughout their lives.

  1. Laughter is an art that unites everyone in the four corners of the world.

Laughing with others provides an opportunity for people to bond through shared experiences, thus uniting people from all walks of life, regardless of backgrounds or differences. These bonds formed between individuals through shared moments of joy allow for a better understanding between different cultures. Ultimately bringing more peace, helping to bridge any gaps that may exist between them due to differences in beliefs or lifestyles. These newly formed relationships through mutual respect generated through laughter pave the way for greater mutual openness, leading to general harmony throughout the world.

  1. Laughter promotes the production of dopamine.

Engaging in bouts of laughter regularly, even if forced at first, will eventually lead to bouts of genuine warm laughter because your brain produces higher levels of dopamine when your laughter is genuine. Therefore, high doses of dopamine encourage you to flourish faster than normal and push you to higher heights than normal.

Furthermore, it reflects positively on people’s productivity levels, allowing them to juggle more tasks efficiently without feeling burned out faster than usual. Studies have shown that regular attendees report higher job satisfaction compared to non-attenders because they know how to keep themselves entertained in their work environment, leading to a happier workforce everywhere.

  1. Laughter improves cognitive performance.

Laughter stimulates the nerve endings located around the brain, causing the release of many hormones such as serotonin, cortisol, and epinephrine, which promotes better decision-making ability. Additionally, these hormone releases have other beneficial effects on the mind, promoting increased concentration, quicker reaction times, superior memory recall, and quicker problem-solving abilities. Therefore, by incorporating regular sessions into your routine, you gain a lot of cognitive skills, allowing you to mentally stay ahead of the competition.

  1. Laughter has an anti-aging effect.

Finally, laughing out loud works many facial muscles, making the skin look smoother, brighter, and healthier than before. Therefore, regular laughing sessions could improve skin tone by preventing premature wrinkle formation, helping to keep you looking younger and fresher for longer. In addition, certain parts of the face are exercised regularly, which strengthens the firmness and suppleness of the skin, giving it a smoother, smoother appearance. This simple activity that everyone loves: laughter, could make you look younger for years to come.

* HealthKey strives to convey health knowledge in a language accessible to all. In NO EVENT can the information provided replace the opinion of a health professional.

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