Have you ever engaged in activities until late at night? whether it is learning, work deadlines, or playing games. You know dong when having a good sleep quality, then all the body activities and the activities of everyday life will run smoothly. Conversely, if poor sleep quality, a variety of negative effects appear.

       This adverse effect can be experienced if you sleep less than 7-9 hours / day, and if you do not sleep soundly.

1. The desire to snack foods increased fatty

       Lack of sleep can eliminate the hormone that regulates appetite. As a result, the desire to eat fatty foods and high carbohydrate will increase. So that makes you want a high calorie intake. If during the two nights sleep you do not berkulitas can trigger excessive hunger. This condition occurs because the hormone ghrelin stimulates appetite enhancer, and mengurango hormone leptin as appetite suppressant.

       Over time, this can lead to weight gain. In research done on identical twins by the University of Washington found that they slept 7-9 hours every night, the average body mass index of 24.8, nearly two points lower than the average Body Mass Index (BMI) of their lack of sleep.

2. Antibodies to be weak

       Based on the JAMA study, those who slept less than seven hours per night could be three times more susceptible to cold. Another study found that in men who sleep less would fail to maintain the immune response or immune to normal after receiving a flu shot. Those who sleep less, antibodies that work after the vaccination only lasts the longest 10 days. Conditions are extremely dangerous.

       therefore, improve sleep quality, to boost your immune system. If too little time to sleep your immune system could be disrupted.

3. Vulnerable to diabetes

       Sugar is fuel every cell in your body. If disrupted processing process can cause adverse effects. In a study by the University of Chicago, U.S., who examined a number of people over the past six days, to get this condition can develop resistance to insulin, the hormone that helps transport glucose from the bloodstream into cells.

Those who slept less than six hours per night in this research found six days, a process of improper sugar metabolism. As a result can cause diabetes.

4. Stress increases

       Studies by the University of Chicago also found a 'blind eye' is less than seven hours can increase the production of cortisol or stress hormones. Even in the afternoons and evenings can increase heart rate, blood pressure and blood glucose so it can trigger the occurrence of hypertension, heart disease and type 2 diabetes.

5. Trigger anxiety

       Feeling restless every night would continue to haunt those who have poor sleep quality. Can decrease the body's reaction. More chronic back, the feeling will not be happy over their lives that lack of sleep. "Sleep and mood is governed by the same brain chemical," said Joyce Walsleben, PhD. This can increase the risk of developing depression, but perhaps only for those already vulnerable to disease.

6. Looks older

       Those who are sleep-deprived usually have pale skin and tired face. "Even worse, increased levels of cortisol can slow the production of collagen which triggered wrinkles faster," said Jyotsna Sahni, MD, a sleep problem at Canyon Ranch, Tucson.

7. Various pain can arise

       Not surprisingly, chronic pain such as back problems or arthritis can occur when you perform activities of poor sleep. In a study from Johns Hopkins Behavioral Sleep Medicine Program, director Michael Smith, PhD, to awaken a healthy young adults for 20 minutes every hour for eight hours over three consecutive days. The result, they have a lower pain tolerance, and easy to experience pain.

8. Higher cancer risk

       Exercise helps prevent cancer, but too little shut eye can damage the protector effect. Johns Hopkins Bloomberg School of Public Health study examined nearly 6,000 women for about a decade and found that sports fans who slept seven hours or less per night have a 50% greater chance of cancer than those who routinely perform gymnastics and have a good sleep quality .

       The reason, poor quality sleep can cause hormonal and metabolic disturbances associated with cancer risk, and can 'delete' the benefits of exercise.