Not getting enough quality sleep can make you cranky and it is not good for your health. It affects all areas of you life, but don’t despair, there are things you can do to improve your sleep.
Abdurahmaan Kenny, neuroscience product manager for Pharma Dynamics, highlights the growing concern of sleep deprivation, linking it to various health issues.
He states, “Insufficient sleep has been associated with 7 out of the 15 leading causes of death in the US, including cardiovascular disease, cerebrovascular disease, accidents, diabetes, and hypertension.
“Those who sleep less than six hours a night also tend to struggle with weight issues, having a body-mass index (BMI) 12% greater than those who sleep between 7 and 9 hours.”
Abdurahmaan Kenny
Kenny explains that chronic sleep deprivation can lead to insomnia over time. Consistently experiencing insufficient sleep disrupts the body’s natural sleep-wake cycle and the regulation of sleep hormones like melatonin. This disruption manifests as difficulties falling asleep, staying asleep, or achieving restorative sleep, which are characteristic symptoms of insomnia.
Effect of sleep deprivation on your health
“Long-term sleep deprivation affects various bodily functions, impacting cognitive abilities, mood, and overall health,” Kenny adds. “It can increase stress, irritability, difficulty concentrating, memory problems, depression, anxiety, and weaken the immune system. These effects can contribute to the development or worsening of insomnia.”
Several critical factors contribute to insomnia, including stressors such as grief, chronic pain, substance abuse, medical conditions, impaired social relationships, socioeconomic status, old age, and gender. Women are more prone to insomnia due to hormonal fluctuations, a predisposition to depression, anxiety, stress, circadian rhythm disorders, and coexisting medical issues.
Despite its prevalence, insomnia remains underdiagnosed and undertreated. Factors hindering its diagnosis and management include time-constrained doctor’s consultations, which often overlook comprehensive assessments of patients’ overall well-being.
Kenny emphasises the importance of addressing sleep deprivation early and adopting healthy sleep practices to prevent chronic insomnia. He suggests that if you suspect you have insomnia, treatment typically involves a combination of lifestyle changes, behavioural strategies, and sometimes medical intervention.
LISTEN TO: Uncover and learn more about sleep disorders
Expert tips for better sleep:
- Establish a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.
- Create a relaxing bedtime routine: Wind down before bed with activities such as reading, taking a warm bath, or practising relaxation techniques like deep breathing or meditation.
- Optimise your sleep environment: Make sure your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows to enhance comfort.
- Limit stimulants and electronics: Avoid caffeine, nicotine, and heavy meals close to bedtime. Additionally, reduce screen time from electronic devices like smartphones and computers, as the blue light emitted can interfere with sleep.
- Stay active during the day: Regular exercise can promote better sleep, but avoid vigorous activity close to bedtime as it may energize you and make it harder to fall asleep.
By implementing these tips and prioritising sleep, you can improve your overall health and well-being.
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