The Importance Of Sleep And Its Impacts On Overall Health

 


           Sleep is one of the most important aspects of life, although it is often undervalued. People often fall prey to thinking that it is necessary to sacrifice sleep to become successful. 

Good sleep is no longer a requirement. It's a necessity to develop your overall health. Not getting enough sleep will lead to chronic health problems like obesity, depression, stress, diabetes and more. 

Getting adequate sleep can improve productivity and efficiency. It will help to perform better cognitive functioning of the brain. An adult between 18-64 must have seven or more hours of sleep. 

Research has shown that 67% of adults face problems with sleeping. 8 in 10 adults want to improve the quality of sleep. 44% of adults have stated that their quality of sleep has worsened for the past five years. A good night's sleep is essential to give rest to the body and brain.

 Here, we shall discuss the impacts of sleep more.

The Impact of Sleep on Mental Health

Sleep is an integral part of mental health. It helps our bodies and minds recover from the stress of the day. Quality sleep promotes optimum brain function, including concentration, attention, and memory. Lack of sleep leads to impaired brain functioning and reduced productivity. 

Many times, it becomes difficult to recall specific memories due to sleep deprivation. An inadequate amount of sleep increases depression and stress and reduces one's ability to cope with daily challenges. Sleep-deprived people are more obese than those with good-quality sleep. 

Research has shown that people who go sleep-deprived for 24 hours often end up in hallucinations. Studies have shown that lack of sleep leads to mood changes and irritations, and people are often observed to be more aggressive, while those with a good night's sleep can perform well, manage stress and are away from depression. Sleep deprivation can increase the risk of developing mental health disorders like anxiety, depression and bipolar disorder.

The Impact of Sleep on Physical Health

It is no longer hidden that good sleep is necessary for the proper functioning of the body. Sleep helps to relax the body and muscles and increase their adequate functioning. 

One of the most critical impacts of sleep is seen on the immune system. Cytokines are produced during sleep, which is vital for fighting infections, and stress and in stress-reducing pain sensitivity.

Common Sleep Disorders

Severe sleep deprivation can result in sleep disorders, which include:

1. Insomnia

People often find difficulty in falling or staying asleep. It is one of the most common and severe disorders.

Symptoms:

• Difficulty falling asleep at night.

•Not feeling refreshed after sleep

•Anxiety, irritability and depression

•Worries regarding sleep

2. Narcolepsy

It is also known as uncontrollable daytime sleepiness. It is a chronic sleep disorder that causes drowsiness during the daytime.

Symptoms:

•Excessive sleepiness during daytime

•Cataplexy or sudden loss of muscle tone

•Sleep paralysis

•Hallucinations

•(REM) change in rapid eye movement sleep

3. Parasomnia 

Unusual behaviour is experienced by people before falling asleep, during sleep, or between sleep and wakefulness.

Symptoms:

•Waking up confused or disoriented

•Waking up wondering where are you?

•Not being able to remember certain activities

•Difficulty in sleeping throughout the night

4. Sleep Apnea 

It is a severe disorder in which breathing repeatedly stops and starts.

Symptoms:

•Headache in the morning

•Difficulty in staying asleep or insomnia

•During sleep, gasping for air

•Irritability

•Difficulty in paying attention while awake

•Snoring loudly

5. Restless Legs Syndrome

Also known as Willis Ekbom disease, it is a condition characterised by an uncomfortable sensation in the legs ( described as creeping, pulling, aching, itching, or electric) or a nearly irresistible urge to move legs. It typically occurs in the evening or nighttime when sitting or lying down.

Symptoms:

• The crucial symptom is the urge to move the legs

•Relief with movement

•Symptoms worsening during the evening

•While resting, the sensation begins.

These are some common sleep disorders that occur eventually due to lack of sleep.

Tips for Better Sleep

Sleep is essential; it helps us to relieve, refresh, rejuvenate, and recharge. The recommended amount of sleep for adults is 7-9 hours per night for proper functioning; it may change with age. These are the tips that can help you with better sleep:

  • Stick to a consistent sleep schedule. Follow it on weekends also.
  • Create a routine to trigger yourself that it's time to sleep
  • Make use of comfortable bedding and pillow
  • Avoid alcohol and caffeine before sleep
  • Don't watch TV or have no screen time 1 hour before sleep
  • Do breathing or meditation before sleep
  • Make your room dark or use an eye mask if you are sensitive to light
  • Keep a notepad beside your bed to pen down any thoughts
  • Use comfortable clothes for sleeping
  • Take a warm bath or shower before sleep
  • Use Aromatherapy for better sleep
  • Do some calming activities, such as reading a book before sleeping

Sleep is utmost necessary, and neglecting it might cause serious harm. It significantly impacts overall health; Therefore, it is essential to prioritise getting enough quality sleep.

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