Did you know that sleep deprivation is a public health epidemic? According to the Centre for Disease Control and Prevention, more than one third of American adults are not getting the recommended amount of rest each night.
A study by insurance firm Aviva puts us Brits down as the most exhausted of the 13 countries under scrutiny. This is a serious problem, because sleep deprivation can cause all sorts of health problems, from obesity to heart disease.
Learn more about the importance of resting and how you can make sure you’re getting enough!
The Importance of Sleep
Sleep is one of the most important aspects of our lives, and yet so many people do not get the recommended 7-8 hours per night. Sleep deprivation can cause all sorts of health problems, from obesity to heart disease.
Getting a good night’s shut eye is essential for our mental and physical health. During sleep, our bodies repair damage done during the day or rebuild muscle broken down during exercise. It also allows our brains to process information and store memories. A lack of rest can cause us to be more irritable and moody, make it difficult to focus and concentrate, and lead to weight gain.
The benefits of a good night’s snooze are endless, so it’s important to make sure you’re getting enough each night.
The Circadian Rhythm
Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes.
The sleep-wake cycle is one of the most well-known circadian rhythms. It is controlled by a master clock in the brain, which is influenced by environmental cues, especially light. When the circadian rhythm is properly aligned, it can promote consistent and restorative sleep.
In contrast, when it is out of whack, sleeping problems can occur, including insomnia. Circadian rhythms also play an integral role in physical and mental health.
What Are the Different Sleep Stages?
1st Stage (Light Sleep)
As your brain slows down, low-amplitude mixed-frequency (LAMF) activity will replace the alpha brain waves that take over as you became drowsy. Your body will have some muscle tone, and your breathing is regular.
2nd Stage (Light Sleep)
Your heart rate and body temperature both decrease. Sleep spindles and K-complexes (specific brain wave patterns) begin to occur as you continue transitioning toward a deep sleep.
3rd Stage (Deep Sleep)
Your brain waves at this stage, called delta waves, are at their slowest of the night. Waking you is difficult. Moreover, those who are roused from this stage experience sleep inertia, a short period of fogginess and impaired cognitive performance.
During this stage, your body physically repairs itself, boosting your immune system and restoring your bones, muscles, and tissue.
4th Stage (REM)
Your brain activity in this stage looks like when you are awake. The muscles are relaxed, except for your eyes, which move rapidly (hence the name REM – rapid eye movement). Your breathing becomes irregular and your heart rate rises.
This is the stage in which your brain is most active. Experts think this stage is important for consolidating memories and learning new information.
How to Get the Recommended 7-8 Hours of Sleep Each Night
The best way to ensure you’re getting enough rest is to create a routine and stick to it. Go to bed and wake up at the same time each day, even on weekends. This will help your body get into a sleep rhythm.
Avoid watching television or using electronic devices in bed, as the blue light can interfere with sleep. Make your bedroom dark, quiet, and cool for optimal results.
If you have trouble sleeping, try reading or listening to calm music before bed. And finally, avoid caffeine and alcohol before bed, as they can interfere with sleep quality.
Top Tips for Falling Asleep Fast and Sleeping through the Night
1. Make sure your bedroom is dark, quiet, and cool.
2. Establish a regular sleep schedule and stick to it as much as possible.
3. Avoid caffeine and alcohol before bedtime.
4. Use earplugs or noise-cancelling headphones if you have trouble sleeping in silence.
5. Practice some relaxation techniques before bedtime, such as deep breathing or meditation.
If you still have trouble sleeping, talk to your doctor about possible remedies.
How to Combat Insomnia
People who have insomnia struggle to sleep despite having plenty of opportunity. They may also experience excessive daytime sleepiness and other problems when they are awake. Based on various studies and surveys, experts estimate that 10% to 30% of adults live with some form of insomnia.
There is no one “best” treatment for insomnia. Treatment recommendations depend on whether the patient has short-term or chronic insomnia, as well as their medical history. However, sleep-inducing medication, cognitive behavioural therapy for insomnia (CBT-i), or a combination of both measures may help alleviate symptoms for some people.
If you suffer from insomnia you should consult your doctor to help diagnose and treat your condition.
The Benefits of a Good Night’s Sleep
Rest helps us recover from exercise. When we sleep, our bodies release growth hormones that help us rebuild muscle tissue and repair damaged cells. Growth hormones are also responsible for fuelling our appetite and helping us to feel more alert and energetic the next day.
So if you’re looking to get lean and toned, make sure you’re getting enough exercise, have a good diet and most importantly get enough shut eye!
Conclusion
Getting a good night’s rest is essential for our mental and physical health. During sleep, our bodies repair damage done during the day, and our brains process information and store memories.
A lack of sleep can cause us to be more irritable and moody, make it difficult to focus and concentrate, lead to weight gain, and have negative impacts on our overall health. The benefits of a good night’s sleep are endless, so it’s important to make sure you’re getting enough sleep each night.
Share your thoughts on this topic in the comments below!
