Sleep is necessary for overall physical and mental well-being. Nonetheless, the Centers for Disease Control and Prevention reports that approximately 35% of adults in the United States do not get the recommended amount of sleep. Sleep deprivation can have a number of negative consequences, including decreased productivity, an increased risk of accidents, and negative effects on physical and mental health.
One of the most severe implications of sleep deprivation is impaired cognitive function. Poor sleep has been shown to impair memory and concentration, making it more difficult to think clearly and make decisions. It can also cause irritability and difficulty controlling emotions. Chronic sleep deprivation has been linked to an increased risk of developing conditions such as obesity, diabetes, and cardiovascular disease in the longterm.
So, how can you ensure you get a good night's sleep? Here are some pointers:
Set up a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.
Make your bedroom sleep-friendly by trying to keep it dark, quiet, and cool, and consider using a white noise machine or earplugs if necessary.
Avoid using screens before going to bed: The blue light produced by screens can interfere with the production of the sleep hormone melatonin, making it more difficult to fall asleep. Avoid using screens for at least an hour before going to bed.
Relax before bed: Perform activities that help you relax before bed, such as reading or taking a warm bath. Avoid strenuous exercise and potentially harmful activities before getting into bed, do something stimulating.
Consider using relaxation techniques: Deep breathing, meditation, or progressive muscle relaxation are all methods that can be used to calm the mind and prepare the body for sleep.
You can improve your overall well-being and quality of life by making sleep a priority and incorporating healthy sleep habits.
There is some evidence that too much sleep may be associated with negative health outcomes. A study published in the Journal of the American Heart Association, for example, discovered that adults who slept more than 8 hours per night had a higher risk of stroke than those who slept 7 hours per night. Other research has suggested that excessive sleep may be associated with an increased risk of developing conditions such as diabetes, cardiovascular disease, and even death.
Overall, a healthy quantity of sleep that leaves you feeling rested and alert during the day is important. According to the National Sleep Foundation, adults should get 7-9 hours of sleep per night. If you consistently sleep more or less than this range and feel tired or have other symptoms, you could perhaps consult a doctor to see if there is an underlying condition that needs to be addressed.