Effects Of Sleep Deprivation

• Share on:
• Deel
• Tweet
• Pin it
• Messenger
• Email

A good night's sleep is vital to your health and well-being, so make it a priority of your daily routine. Follow these simple tips to sleep better.

Has the past year impacted your sleep? Do you have trouble falling or staying asleep for more than an hour or two at a time? Or do you wake up after four or five hours and can't return to dreamland? You are not alone.

A significant factor contributing to sleep deprivation is anxiety, and we are all feeling more of that. Change is stressful, whether you have had to adapt to a work-from-home routine, look for a new job, or learn how to home-school.

Dangerous effects of sleep deprivation

1. Heart disease—Lack of sleep inhibits the body's ability to manage stress, leading to increased blood pressure, inflammation of the heart, and a faster heart rate.

2. Heart attack/stroke—Long-term high blood pressure can lead to a heart attack by causing a build-up of fat and cholesterol in the arteries, narrowing them and preventing blood and oxygen from flowing through the heart. The slower blood flow also affects vessels in the brain, which can lead to clotting and stroke.

3. Memory loss/brain function—The brain uses your "downtime " to reboot. It converts your short-term memories from the day into long-term memories that can be recalled later. Sleep deprivation affects your ability to solve problems, make decisions, and control emotions. It can also wreak havoc on your balance, motor skills, and reflexes, resulting in accidents and injuries.

4. Low immunity—Frequent sleep deprivation interferes with the body's infection-fighting abilities. People who don't get enough sleep regularly tend to get sick more often and take longer to recover.

5. Weight gain—Lack of sleep increases anxiety and stress, which in turn increases cravings for "comfort food" and creates poor eating habits. Compounding the effect is the fatigue you feel after a restless night. Being too tired to exercise means more time to eat more food, both healthy and unhealthy. Overeating plus no physical activity can quickly add up to obesity.

6. Diabetes - A disruption in the processing of glucose and insulin makes sleeplessness a considerable risk factor for type 2 diabetes. If you are overweight and not sleeping well, becoming diabetic is a significant possibility.

Anxiety and depression -  It's a classic "chicken or the egg" situation. Anxiety and stress interrupt your sleep, which impedes your body's ability to handle stress and causes more anxiety. Similarly, an irregular sleeping pattern is a common symptom of depression. Which came first is hard to say.

How do you break the cycle of sleep deprivation? You can do many simple things to get back on track in a reasonably short time.

Tips for sleeping better

1. Set a consistent bedtime and wake time - Humans are creatures of habit, and a sleep schedule will train your body to be ready for sweet dreams.

2. Reduce or eliminate nicotine, caffeine, alcohol, and sugar - Don't eat or drink right before bed. Drinking will cause frequent trips to the bathroom, and eating will set the digestive system in motion and exacerbate heartburn.

3. Get regular physical activity. Simply walking around your neighborhood or making several trips up and down the stairs in your home will help you sleep better and improve your mood.

4. Write down your "to-do" list for the next day - Taking time in the evening to get tomorrow's tasks out of your head and on paper will reduce anxiety.

5. Meditate or do deep breathing exercises - Having quiet time right before bed will allow you to relax and disconnect from your day, preparing your body for rest.

6. Consider sleep supplements - Many adults take over-the-counter supplements for short-term relief. Talk to your doctor or pharmacist about your options, especially if you are on medication. Make sure whatever sleep aid you choose comes from a reputable healthcare company.

7. Turn off! Before you turn off the lights, also turn off computers, tablets, phones, and TVs. Limit activities in bed to sex and sleep.

A good night's sleep is vital to your health and well-being, so make it a priority in your daily routine. If your sleep deprivation becomes chronic, see your doctor, as this could be a symptom of a medical condition that requires attention.

• Share on:
• Deel
• Tweet
• Pin it
• Messenger
• Email