Sleep for your health
Did you know you have something in common with every animal species in the world? What do you have in common with dolphins, ducks, and turtles? It's definitely not your diet, your size, or your habitat. It's actually, it's sleep!
In fact, sleep is a very intriguing aspect of human life, as we spend a third of our lives sleeping. And yet, very little is known about the reasons why we sleep or why we need so much sleep. However, what we do know is that sleep is a vital human function. Moreover, if we don't get enough sleep, the results can be devastating. According to the U.S. Centers for Disease Control and Prevention (CDC), three out of ten working adults sleep six hours or less in a 24-hour period.
But what happens if you lack sufficient, long-lasting, good-quality sleep? Sleeping less than six hours a night increases your risk of obesity by 21%, stroke by 22%, diabetes by 25%, and coronary heart disease by 35% (the latter being the leading cause of death in the US).
Now that you know this, you probably know you're not getting enough sleep. You might notice it from those morning coffee cravings or the lethargy that creeps in during the afternoon, especially after lunch. Or perhaps you're dozing off during conversations or suffering from a condition known as insomnia, which is very difficult to treat.
So, there are five critical signs that warn you that you need sleep, and they are as follows:
You start to fall asleep while driving.
Being more forgetful or making mistakes more frequently.
Feeling tired or lacking energy.
Being irritable, moody, or losing one's temper easily.
Depend on caffeine throughout the day.
If you experience any of the above symptoms, the first step is to identify the problem: you're not sleeping well. Secondly, you can try to pinpoint the source of the problem. In our fast-paced society, sleep often feels like a luxury and can carry negative connotations. For example, sleeping might be seen as lazy, unproductive, or lacking in commitment.
Despite this, science now describes the opposite. In fact, a person who deprives themselves of sleep cannot be as productive as someone who sleeps well. Their commitment will be negatively affected, and they will become sluggish due to their need for sleep. Over time, they will need sleep, and this will impact their productivity. Therefore, a good balance between sleep and activity is essential for living a fulfilling life.
Now that you've realized you're sleep-deprived, here are some basic suggestions to help you sleep better and improve your sleep quality. The first is to not leave it to chance. Be organized with your sleep schedule. You can use a sleep tracking device, such as a wearable (smartwatch), which can accurately show you how efficient your sleep is. Another low-tech alternative is to keep a sleep diary. In it, you can document how certain foods affect your sleep. For example, it's well known that consuming alcohol before bed increases heart rate and impairs sleep.
Once you understand how your lifestyle affects your sleep, be sure to take care of your mattress. Invest in a good quality mattress that's firm or medium-firm, keeps you cool, and isn't too old. Keep in mind that older mattresses lose their effectiveness after seven to ten years. And if your mattress is more than seven years old, I definitely recommend buying a new one. A good supplier like Global Mattress can help you with that.
On the other hand, exercise will increase your metabolic rate and make you feel sleepy. Likewise, staying away from screens is a good idea. This is because the blue light they emit stimulates the pineal gland, the part of your brain associated with sleep and melatonin production. So, make sure you don't use monitors, tablets, or computers before bed. And if you absolutely must because of a deadline or special requests, try getting some blue light blockers. They're quite affordable and you can buy them at any online store.
Remember that getting enough sleep is essential. Intentionally address this need and your health will be transformed for the better.
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