Invest In Rest
The more we learn about sleep, the more we realise the drastic role it plays in our lives. Studying sleep has left the scientific world perplexed and there is still so much more to know about it. Most of what we have studied about sleep has only been for the last 25 years. From this limited data, we are learning about things we have never even dreamed of (excuse the pun). Did you know that sleep deprivation can kill you faster than food deprivation?
A night of good sleep is the difference between a bad day and a good day. It defines who you are going to be tomorrow and how you treat the people around you. Our intrinsic need for good quality sleep is interfering with your obsession with Netflix. Oh, wait! Shouldn’t it be the other way around?
Impact Of Good Quality Sleep
A poor sleep quality might come in the way of you becoming a healthier, happier and simply better human being. So don’t worry, you don’t have an unpleasant personality, just poor sleep! Unlike your personality, it’s easy to fix that. There are a lot of reasons that result in poor sleep quality. Poor lifestyle choices, bad sleep habits and stress have been the most known cause for keeping half the world up at night. Fortunately, these factors can be remedied with good habits and sleep time routines. Here are 10 reasons why you should stop being up way past your bedtime.
- Poor sleep is strongly associated with obesity.
- Sleep deprivation can cause disruptions in appetite hormones.
- Sleep has a direct impact on brain function. Good sleep helps to improve cognition, productivity, performance and concentration.
- Sleep enhances athletic performance, you’ll run faster and better.
- Good sleep improves your immunity, heart health and reduces the risk of type 2 diabetes.
- Poor sleep is linked to depression and anxiety.
- Poor sleep reduces your ability to engage in social interactions and process emotional information(1).
Sleep And Mental Health
It’s no surprise that sleep and mental health are intertwined. Just as it affects physical health, it affects mental health too. Don’t you find yourself feeling grumpy, irritable and aloof the day after you binge-watch an entire season the night before? Your mental well-being gets affected by just one night of poor sleep. Now imagine its impact from months of bad habits. It significantly increases stress levels and hinders the quality of life. Many studies suggest that individuals suffering from sleep issues are 17 times more likely to develop clinical anxiety. If you are waking up way too early or tired, have difficulty getting a shut-eye or frequently getting up in the middle of the night -It’s essential to get it checked. Ideally, it takes about 10-15 minutes for sleep to set in. Although sleep deprivation and anxiety are more associated, it’s overshadowed by depression. Prolonged sleep deprivation results in the occurrence of intense depressive episodes. There’s a two-way link between mental health and sleep, it can be the other way around too. Most sleep issues could be due to underlying mental health problems. 50% of adults with anxiety experienced insomnia. Therefore, it is extremely crucial to talk to your doctor when you are experiencing sleep-related problems.
How to Fix Your Sleep Cycle
When you’ve learned that you spend about a third of your life sleeping, that is about 26 years - It’ll be illogical to ignore its significance. It serves primary functions like muscle growth, tissue repair, hormonal synthesis and mental health and of course our favourite - beauty sleep. So let’s get to know ways we can reduce the risks of falling ill.
- Our body craves consistency. Go to bed and wake up at the same time every single day. Yes, that includes weekends as well.
- Avoid smoking, alcohol intake or caffeine close to bedtime.
- Create a proper sleeping environment by closing curtains, lighting aromatic candles or white noise. Lack of lights signals your body that it’s time to sleep.
- Do not catch up on lost sleep during the day. Taking midday naps can ruin your sleep habits.
- Do not exercise or eat close to bedtime. Exercise releases endorphins which keep the body alert.
- Learn to manage your worrying thoughts with meditation and mindfulness skills.
By keeping a sleep journal, changing your cotton bedding or meditating, it’s important to do whatever it takes to get quality sleep. Mood swings, fatigue, anxiety and depression are just some of the side effects. Take care of yourself and your mental well being with good sleep habits.