You probably already know that we all need sleep and that it’s important for us to get enough of it, but what is enough? Also, why is it sometimes so hard to fall asleep? What are some ways we can improve our sleep hygiene? We spend about 1/3 of our life sleeping. That is so much time we waste by sleeping. Is it really a waste? In this post, you will find the answers to these questions. Sleeping is probably the most important habit we all have and should be a task we prioritize more often then we usually do.

Our Human Nature

We are biological creatures. Just like any animal we need sleep. Researchers haven’t been able to find a single animal that doesn’t have some kind of sleeping state. It is within all of us to get the rest we need to survive.

Why We Sleep

Growth

• For children and young adults, the body releases growth hormones during deep sleep. The body also increases the production of proteins, which we need for cell growth and to speed the repair of our injuries

Nervous system function

• Sleep helps with our memory. It aids in making connections to events to help us recall different moments in our brain.
• Being sleep-deprived will cause us to have our performance and ability to think impacted. We may even experience mood swings and hallucinations.

Survival

• Sleep protects us against infections, malignancy, and many illnesses.

Well-being

• Those who don’t get enough sleep are at higher risk for developing various health conditions including obesity, diabetes and heart problems.

Why Falling Asleep Is Difficult

Very hot or cold temperatures

• Can disrupt REM sleep. We’re less able to regulate body temperature during REM sleep.

Stress

• When we get into the cycle of worry our mind may keep wondering which keeps us awake.

Alcohol

• May help us fall into a light sleep. But it reduces the deeper stages of sleep and REM sleep and leads to more disrupted sleep.

Caffeine and pseudoephedrine

• They may cause insomnia, an inability to sleep. Watch out for caffeinated drinks such as coffee and drugs such as diet pills and decongestants.

Medications

• Some types of drugs such as antidepressants can cause less REM sleep.

Smoking

• Often causes us to sleep lightly and have less REM sleep. They may wake up after a few hours because they experience nicotine withdrawal.

Sleep Debt

• If we haven’t slept well or long enough for a few days, we might create a sleep debt.
• We can’t necessarily make up our debt by sleeping a lot on the weekends. It’s best to get enough sleep all week long.

Feeling Sleepy Throughout The Day

Diet/Nutrition

• Remember that even though we may be on a diet and want to cut down on the calories, they are very important for us to get energy. We could be short on vitamin D, vitamin B12, iron, magnesium, or potassium. Try eating some quick and healthy foods like bananas, oatmeal, green tea and nuts.

Lack Of or Too Much Sleep

• Make sure we get the right amount of sleep consistently.

Being Overweight

• Because of the extra weight, it will cause your body to expend more energy to do everyday tasks.

Sedentary Lifestyle

• As we’ve changed our lifestyles to include more office like work we need to ensure that we keep moving. Try taking a walk, it will keep your body active as well give you fresh air to relieve your stress.

Medication

• Some medication can cause us to be more alert. Make sure to keep an eye on the side effects of the medication you are taking.

Stress

• We may be overwhelmed with everything going on with our lives. Try finding ways to reduce your stress by exercising, meditating or eating healthy.

Effective Sleep Hygiene

How Much Is Enough

It depends on our age but. If we feel tired throughout the day try adjusting how much sleep we get. People also seem to not realize that too much sleep can also be a factor in why we feel tired as well.

• Newborns: 14-17 hours
• Infant: 12-15 hours
• Toddler: 11-14 hours
• Preschool: 10-13 hours
• School-age: 9-11 hours
• Teen: 8-10 hours
• Adults: 7-9 hours

How To Fix Your Sleep

• (1) Make sleep a routine: Having a sleeping routine maintains the timing of your body’s circadian rhythm (internal clock) and can help you fall asleep and wake up more easily. This includes keeping the routine on weekends and vacations.
• (2) Clear your mind: Our beds tend to be a magnet for our worries as we reflect on the next day. A way to approach this is by creating a to-do list or meditating before you go to bed so you can be better prepared.
• (3) Create a comfy environment: Beds and pillows are supposed to make you comfortable when you sleep; you need to make sure they are doing the right job. Also, avoid bright lights and loud sounds. Make sure the room is at a comfortable temperature. Around 18.3°C (65°F)
• (4) Get exercise: Exercise has been found to decrease sleep complaints and insomnia in people. Try to avoid exercise a couple of hours before sleeping.
• (5) Relax: Make a winding down routine by doing a relaxing activity to release all that built-up cortisol. Try taking a warm bath, reading, meditating, or listening to relaxing music/sounds.
• (6) Avoid artificial light: This means not using your phone or computer directly before bed. Try using blue light filters on your devices or wearing eye masks.
• (7) Don’t lie in bed awake If your mind is active while laying in bed, try to get out of bed and find a soothing activity to do. Reading a book or writing in a journal are some light activities that may help.
• (8) See your family doctor: If you’ve tried everything and nothing is helping please contact your doctor. You may have a sleeping disorder and need to get it under control using a different solution.

How To Wake Up With Energy

• Get Sunlight: Research has shown that natural light in the morning will help you sleep better. Sunshine regulates our circadian rhythm by telling our body when to increase and decrease our melatonin levels.
• Drink-Water: This not only forces us to get out of bed, but it also helps you rehydrate after a long period without water.
• Splash Water On Your Face: Provides a stimulating shock to your body to get your heart rate moving.
• Meditate: Though this seems counter-intuitive when trying to wake up, it has been known to help us be focused, content, and optimistic. It works well in setting our mood for the day.

Types Of Sleeping Disorders

• Insomnia disorder: Common causes of insomnia include stress, an irregular sleep schedule, poor sleeping habits, mental health disorders like anxiety and depression, physical illnesses and pain, medications, neurological problems, and specific sleep disorders.
• Narcolepsy: Is a rare long-term brain condition that causes a person to suddenly fall asleep at inappropriate times.
• Restless legs syndrome (RLS): Is a condition that causes an uncontrollable urge to move our legs, usually because of an uncomfortable sensation. It typically happens in the evening or nighttime hours when you’re sitting or lying down. Moving eases the unpleasant feeling temporarily.
• Sleep apnea: Is a potentially serious sleep disorder in which breathing repeatedly stops and starts. If you snore loudly and feel tired even after a full night’s sleep, you might have sleep apnea.

FAQ

How bad is it to be sleep-deprived?

There are many mental and physical downsides to being sleep-deprived:

• Memory Issues
• Mood Changes
• Weakened Immunity
• Risk For Diabetes/Heart Disease
• Loss of Focus
• High Blood Pressure
• Weight Gain

Should I pull an all-nighter?

Doing an all-nighter seems like it would help by giving us more time to complete a task. However, it’s still typically a bad idea. Given the cognitive impacts of sleep deprivation, those extra hours are likely to be less helpful. They may even be counterproductive by making us unaware of the mistakes that we are making.

Is it okay to take naps?

Yes! By taking a short nap for 10 to 20 minutes before 3pm it can help us:

• Be Relax
• Have Reduced Fatigue
• Increase Our Alertness
• Improve Our Mood
• Improve Our Memory

If you take a long nap or take a nap closer to your normal bedtime, it may cause you to have trouble falling asleep again. Keep in mind that napping isn’t for everyone as some people can also feel more sluggish and disoriented.

Conclusion

Sleep is essential for our mental and physical being. Many of us are focused on what we get done during the day and neglect the cognitive ability that sleep provides us at night. Never forget that we are creatures of habit, we do whatever is efficient; so in order to get the right amount of sleep, make it a habit.

Resources

• clevelandclinic - sleep basics
• sleep.org - do all animals sleep
• clevelandclinic - insomnia
• healthline - reasons-you’re-tired
• depression - medicines
• sleepfoundation.org - why are all nighters harmful
• mayoclinic- adult health
• noisli - sound environment