A surprising number of people struggle with sleep problems, and while a lack of sleep might leave you feeling grumpy, it could have much more serious consequences for your health and well-being. Around a third of all people have sleep difficulties. These may be caused by stress, looking at screens or working too hard. Whatever the cause, however, the sleepless nights don’t just result in low mood and poor focus, but they could also cause serious medical problems. Diabetes, heart disease and obesity have all been linked to insomnia.
How Much Sleep Should I Get?
The average person needs eight hours of quality sleep every night if they’re to function normally. However, depending on genetics, some need less and some more. There are a number of factors which cause sleep problems. These can include sleep apnea. However, poor sleeping habits are the most common cause.
What Happens To My Body When I Don’t Sleep?
If you don’t get enough sleep, you feel tired, cross and unfocused. If this happens only occasionally, it shouldn’t have a detrimental effect on your health. However, if you have multiple sleepless nights, you’ll experience more severe effects. Concentration becomes exceptionally difficult and your ability to make decisions will be impaired. You are also more at risk of suffering an accident or injury at work, at home or on the roads. When fatigue continues in the long-term, you could develop hypertension, diabetes, heart disease and obesity.
How Does Good Sleep Improve Health?
Sleep will boost your immunity, helping you to combat illnesses which you may otherwise develop due to a compromised immune system. Also, sleeping too little can cause weight gain. If you sleep for under 7 hours a night, you’ll have a greater chance of obesity. This could be because your leptin levels are reduced while your ghrelin levels increase. This makes you feel more hungry and therefore eat more. You’ll feel more positive if you get sufficient sleep. Anxiety and depression is more common in those who have a chronic sleep deficit. Sleeping for under five hours per night can lead to diabetes, since it affects the way in which the body processes glucose. Lack of sleep can even lower libido and testosterone levels in men. People who get plenty of sleep are more likely to be protected from heart disease and even be more fertile than those who struggle to get to sleep.
What Can I Do About It?
If you’re not getting sufficient sleep, you need to find a way to improve your sleep quantity and quality. Just going to bed earlier one night won’t be enough to help you. If you’ve been struggling with a sleep deficit for months, you’ll need to take a number of weeks to recover. Try to add at least two extra hours of sleep every night. If you struggle to get to sleep in the first place, only go to bed once you feel tired. Also, allow yourself to wake when you’re ready to – switch off your alarm clock. Obviously, you won’t be able to do this when you’re at work, so plan it over a holiday. You can expect to sleep at least ten hours for the first few nights, but eventually, you’ll end up sleeping for the normal amount of time. Avoid energy drinks and caffeine. They may give you an energy boost and help you to concentrate temporarily, however, they’ll disrupt your ability to sleep even more.
Making Your Bed A Haven
One way to help yourself to overcome your insomnia is to turn your bedroom into a haven of comfort and luxury. If you feel that your bed is a warm and welcoming place to spend time, you are more likely to want to relax in it. Investing in a new and comfortable mattress is a great way to have a peaceful sleep. You can also invest in some new bed linens, some cozy pillows and a warm throw to make your bed an oasis of calm in your busy life.
Follow these tips and you’ll find that you can improve your sleep patterns and guard against the health problems that can accompany insomnia and sleep problems.