Sleep is a wonderfully weird phenomenon and we choose to accept the prolonged dark blackouts without question. In the resting state in which the body is inactive and the mind is unconscious, we drift into an oblivion of sorts. It acts as a natural escape from reality, and believe us, no other activity delivers such varied benefits with apparently little or zero effort!
As we are struggling to meet the demands of our daily lives, we tend to give up on sleep to save up on those extra hours. Here, it is important to note that while you rest, your brain works on biological maintenance for the proper functioning of the body for the day ahead. Lack of sleep adversely affects physical and mental health.
Wake Up! You need sleep. Here’s why.
A refreshing sleep gets you all pumped up for a new day, reboots your system and you are well-equipped to handle difficult situations. The quality of sleeping hours matters more than the quantity to be able to sustain productivity.
1.Lack of sleep can increase your weight.
Sleep-deprived people tend to eat more calories and it leads to poor appetite regulation. This includes higher levels of ghrelin, the hormone that stimulates appetite, and reduced levels of leptin, the hormone that suppresses appetite. In one extensive review study, children and adults with short sleep duration were 89% and 55% more likely to become obese, respectively.
2. Unsound sleep reduces productivity.
A night of good sleep helps in problem-solving and also improves memory. An individual is able to make better judgments and it smoothens creativity flow. Many people, including Einstein, Dali, and more recently, Google’s Larry Page, say they got their best ideas while they slept. Hence, lack of sleep can impair brain functions and can negatively impact performance.
3. Impact on Athletic Performance.
Post-exercise recovery with extra sleep accelerates the building of muscle, strength, and endurance. Without proper sleep, athletes suffer from poorer reaction times, longer recovery times, and worsened performance. Lack of sleep can affect an athlete’s mental focus, mood, and stress levels.
According to tuck.com, in 2007, researchers asked a group of swimmers to sleep 10 hours a day for six to seven weeks and found notable improvements. Swim times were faster, and reaction times and turn times in the water improved.
4. Sleep debt can lead to increased heart risk.
Numerous studies have linked not getting enough sleep with an increased risk of heart problems, including high blood pressure, heart disease, heart attacks, and stroke, according to the Center for Disease Control and Prevention (CDC). A review of 15 studies found that people who don’t get enough sleep are at a far greater risk of heart disease or stroke than those who sleep 7–8 hours per night, reports healthline.com.
5. Poor sleep is linked to depression and anxiety.
If you are feeling low, continuously irritable, or suffering from anxiety, sleep deprivation might be the reason. These altercations to your mood can severely affect your societal relations and interactions. People with insomnia are 10 times as likely to suffer from clinical depression compared to those who sleep well. Studies suggest that when sleep is disrupted repeatedly, it can affect neurochemicals in the brain and hence a person’s mood and emotional well-being.
How to sleep better at night? – Tips and Tricks
While sleep requirements vary slightly from person to person, most healthy adults need between 7 to 9 hours of sleep per night to function at their best. Children and teens need even more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep.
Apart from your mom singing a lullaby while you go to bed all well-tucked and comfortable, there are certain tips and tricks that will aid in a sound sleeping process. Follow them to optimize your health and to prevent turning and tossing at night in order to reap the benefits of quality sleep.
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1. Watch your sleeping pattern.
Irregular sleeping patterns can alter your circadian rhythm functions so try to sleep and wake at consistent times. Your body’s internal clock should be accustomed to a particular routine that will help you fall asleep better at night and wake up more easily each morning.
2. Keep a check on your bedroom environment.
In order to enjoy a good night’s sleep, the atmosphere in your room should be inviting and peaceful. Factors like temperature, lighting, and noise contribute to an ideal bedroom environment. With tranquillity and peace in our bedroom, the body will release melatonin, which relaxes the body and helps us to drift off.
3. Indulge in physical activity during the day.
Researchers say that moderate aerobic exercises increase the amount of deep sleep we get. Physical activity creates more adenosine in the brain which makes us feel sleepy and relaxed. A study found that postmenopausal women who exercised for about three-and-a-half hours a week had an easier time falling asleep than women who exercised less often.
4. Avoid alcohol and caffeine at night.
The most-documented effects of caffeine on sleep consist principally of prolonged sleep latency, shorter total sleep time, worsening of perceived sleep quality, increases in light sleep and shortening of deep sleep time, as well as more frequent awakenings. Alcohol is known to cause or increase the symptoms of sleep apnea, snoring, and disrupted sleep patterns.
5. Avoid Eating Before Going to Bed.
Eating before bed always stays controversial and people carry different myths about the topic. The truth is that an unhealthy body and a distracted mind are a result of the wrong sleeping timetable and eating late at night. Hence, we should try to have the last meal of the day before 9 pm, as our body needs 2-3 hours to digest the food.
6. Listening to light music before bed.
Music with a relatively slow beat that is soothing to the ear might actually help you hit the natural snooze button. This connection is scientifically backed and helps people with both short-term and chronic sleep problems.
7. Exposure to blue light should be minimal.
Blue wavelengths (found in electronic gadgets) might be beneficial during daylight but they prove to be dangerous at night. While the light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully. To create sleep-friendly surroundings, try using dim red lights as they have the least power to shift circadian rhythm and suppress melatonin.
CONCLUSION
Lack of sleep and the excess of the same distorts and interferes with a healthy lifestyle. Sleep disorders ranging from sleep apnea, Restless Leg Syndrome (RLS) to insomnia and narcolepsy can disrupt a healthy sleep routine. If incremental changes as mentioned above are not coming in handy, do not shy away from seeking help from a specialist.
The LGFT Team will make sure you drift into an oasis of blissful sleep so you wake up as happy as ever, with sunshine filling you up with hopes.
For further queries, contact us.
