Why is Lack of Sleep Bad for Your Health?
Sleeping is vital for good health, and it helps you function normally during the day. Eating and exercising will not substantiate your efforts if you do not sleep well. It is recommended that adults get close to 7 hours of sleep. If you do not get this amount of sleep, your health may be put at risk and it tends to drain away your mental strength gradually.
Hence, a night’s sleep is essential for a healthy life. Read below to know lack of sleep symptoms:
Occasionally, you might feel tired, although it may not be harmful. However, it is best to check if you have insomnia. Well, what is it?
Lack of sleep is called insomnia, a common sleep disorder, and many individuals suffer from this. You may still fatigue when you wake up. You become more short-tempered and hence, unable to focus. If this pattern continues, you may start experiencing other chronic sleep deprivation symptoms. These include high blood pressure, heart attack and failure, diabetes and stroke. In addition, you may also witness other problems such as:
Impaired memory
Lack of sleep side effects on the brain involves the impairment of memory. It can also lead to cognitive issues. You may not be able to perform tasks as adequately as you were able to do before. Moreover, studies have also revealed that lack of sleep can lead to Alzheimer’s or dementia.
Daytime sleepiness
Daytime sleepiness is when you feel excessively sleepy during the day. It is one of the primary sleep deprivation symptoms. It makes you very tired and your work or school is hampered as a cause. This also can lead to depression and you might experience mood swings as a cause of this.
In addition, you may also begin to experience skin problems. For example, you may have dark circles under your eyes and see fine lines and wrinkles on your face. Furthermore, this can also increase the production of cortisol in the body, a stress hormone. It can break down collagen production, the protein that keeps our skin soft and smooth. This is what happens when you don’t get enough sleep!
The amount of sleep an individual needs alters during his\her lifetime. For example, an infant requires at least 17 hours of sleep, whereas an adult may need a minimum of 7 hours of sleep. The American Academy of Pediatrics and the CDC recommend adults between 18 to 64 get at least seven to nine hours of sleep. Moreover, research has revealed the relationship between lack of sleep and mental health issues.
Get a Good Night’s Sleep
Over the past few years, the quantity and quality of sleep have declined, leading many people to experience a lack of sleep. Here are the answers to how to sleep better at night naturally. Here is how you can:
Say no to caffeine late in the day
Caffeine can boost your energy and it helps you focus. However, if consumed late in the day, it can stimulate your nervous system and stop the body from relaxing at night. Even a study revealed that if caffeine is consumed up to 6 hours before bed, it can significantly affect the quality of sleep.
Reduce the daytime naps
One of the critical sleeping problem solutions is reducing the daytime naps as it often confuses the body’s internal clock. Although shorter naps are beneficial, an individual’s sleep quality can be hampered due to longer naps.
Drink warm milk
Experts recommend individuals have warm milk if they have sleeping trouble. This produces serotonin, a hormone. In addition, chamomile tea can also be helpful because it does not contain caffeine.
Melatonin supplements
It is a hormone released in the brain and occurs due to reduced light exposure. However, nowadays, we are exposed to light through our laptops, phones or TV, although it is dark outside. You must avoid using the cell phone when you are trying to sleep. This can distract you and disturb your sleep pattern. Furthermore, exposure to unnatural light prevents the release of melatonin and makes falling asleep difficult. That is why it has been made available in pill form.
Do not smoke much
Moreover, you must try to avoid smoking as nicotine disrupts sleeping patterns. It can also lead to developing conditions such as sleep apnea.
Read a book
You can read a book at night and fall asleep. However, it would help to avoid those books that tend to trigger an emotional response.
Keep counting
Another method of inducing sleep is counting numbers to 100. It is one of the conventional methods, but it is beneficial. This can distract the individual from experiencing anxious thoughts and be rid of boredom.
Bring a change in eating habits
Your sleep can also be affected by your eating habits. For example, if you eat a meal just an hour before going to sleep, it can hamper your sleep. Furthermore, as we all know, digesting a meal can take up to 2-3 hours, and during this period, lying down can lead to vomiting or nausea.
Aromatherapy-try it out
Aromatherapy involves smelling essential oils, which is believed to bring positive outcomes for health. Research has revealed that smell and sleep are interlinked. Furthermore, if you have been experiencing insomnia symptoms, you can listen to soothing music.
You can try putting incense sticks in Vasu Aromatics Essential Lavender Oil. Let the aroma spread all through your room and along with it, play some calm music.
Take a hot bath or shower
Just before going to bed, take a hot bath or shower. Why? It can improve the temperature and promotes sleep. You can also practice this during summers as this helps relax your muscles. Research has also proved the same.
Do not have too much alcohol
Do not drink too much alcohol before going to sleep. This can result in restlessness or nausea and can hamper your sleep.
This blog outlines the lack of sleep symptoms and its importance for your wellbeing. If you are not getting enough sleep, it is best not to have too much alcohol. Instead, try out aromatherapy, alter the diet, read a book, not use a cell phone, etc. Moreover, it is best not to rely on caffeine either as it can boost your energy and concentration for the short term but is harmful. Therefore, it is best to incorporate the tips mentioned above to get sleep and not take the assistance of any external aids.
