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| do not get enough sleep all the time |
Effect of not getting enough sleep
Do you know that around 70 million people worldwide suffer from insomnia? Many doctors advise changing the diet and doing more sports to deal with this problem, but these are not the only solutions. There are many more practical methods to optimize sleep quality and forget about insomnia.
Material content
- What is excessive daytime sleepiness?
- How sleep deprivation affects health and well-being
- How to adjust thermoregulation during sleep
- How does sport help improve sleep quality?
- How does light and lighting affect sleep?
- How to fall asleep quickly and efficiently
- Products to help you get your sleep patterns
- How to improve and customize your sleep mode
What is excessive daytime sleepiness?
Excessive daytime sleepiness is a symptom of most sleep disorders (including insomnia, apnea, and circadian disorders) and serious harm to quality of life. The detailed biological causes of drowsiness are unknown. Does drowsiness reflect the failure of the brain to maintain wakefulness, or is it a separate process that fights wakefulness and captures the brain?
Some people experience drowsiness with short bursts or lack of concentration. Some may even unintentionally fall asleep during the day. Unplanned sleep periods can be very short (micro-sleep) or turn into a nap.
Diagnostics
There are some tests — not blood or urine tests, but behavioral tests that can be used to determine drowsiness. They are not perfect, but they have been quite useful in practice. The Jones Drowsiness Scale, Epworth Sleep Scale, Wakefulness Test, Stanford Drowsiness Scale are all used to diagnose sleep disorders. The psychomotor alertness test is useful for quantifying disorders caused by excessive daytime sleepiness.
There is no fixed number for what constitutes “excessive” drowsiness in any of these tests. Some doctors use the drowsiness test in pupillography in combination with other indicators.
The reasons
Insomnia can lead to excessive daytime sleepiness, like many neurological conditions and illnesses. Brain injuries (including strokes), narcolepsy, poisoning, Parkinson's disease, Alzheimer's, other forms of dementia and a general deterioration in cognitive function can lead to excessive daytime sleepiness. Type 2 diabetes and people with apnea, depression, and asthma tend to have a higher incidence of this problem.
Effects
People with this problem are more susceptible to car or industrial accidents at work. They are worse at school and less productive at work. They are irritable and often forget everything.
Excessive daytime drowsiness is a key issue when driving while sleeping. Tests have shown that this can impair motor skills more than alcohol intoxication.
Excessive daytime sleepiness makes depressed people more depressed. It is more difficult for them to deal with small irritants and to cope with difficulties. It also shortens the life expectancy of older people with the disease.
Please note that fatigue is not drowsiness. Fatigue is manifested as a lack of motivation and energy. Drowsiness is a physiological condition in which a person experiences a need for sleep. Lack of sleep can tire a person, like other mental processes and phenomena.
Treatment
A good regular sleep is the first thing to try. Also pay attention to special medications to improve sleep quality. If these interventions do not work, some doctors and patients may choose stimulants to get rid of daytime sleepiness.
Amphetamine, dextroamphetamine, and methylphenidate (Ritalin) are sometimes prescribed. In recent years, modafinil has become a popular stimulant due to its low profile of side effects. Sodium oxybate is used only in very severe cases.
How sleep deprivation affects health and well-being
If you ever spent the night tossing and turning, you already know how you will feel the next day - tired, upset and out of sorts. The long-term effects of sleep deprivation are real. It depletes your mental abilities and puts your physical health at risk. Science connects poor sleep with all kinds of health problems, from weight gain to a weakened immune system. Further we will consider them in more detail.
• Central nervous system
Your central nervous system is the information line of your body. Sleep is necessary to maintain its normal functioning, but chronic insomnia can disrupt the way your body usually sends information.
During sleep, pathways form between nerve cells (neurons) in your brain that help you remember new information that you have learned. Sleep deprivation leads to the depletion of your brain, so it cannot fulfill its duties. It may also be more difficult for you to concentrate or learn something new. Signals sent by your body can also come with a delay, reducing your coordination skills and increasing the risks of accidents.
Sleep deprivation also negatively affects your mental abilities and emotional state. You may feel more impatient or prone to mood swings. It can also jeopardize decision-making processes and creativity. If the lack of sleep lasts long enough, you may begin to hallucinate. You may also experience impulsive behavior, depression, paranoia, and suicidal thoughts.
• The immune system
While you sleep, your immune system produces protective, infection-fighting substances like cytokines. It is used to fight bacteria and viruses. Cytokines also help you sleep, giving your immune system more energy to protect your body from disease.
Sleep deprivation prevents your immune system from increasing its strength. If you do not get enough sleep, your body may not cope with viruses. Recovery from illness may also take longer. Prolonged sleep deprivation also increases the risk of chronic diseases such as diabetes and heart disease.
• Respiratory system
The relationship between sleep and the respiratory system goes both ways. Nocturnal breathing disorder called obstructive sleep apnea can interrupt your sleep and reduce its quality. When you wake up all night, it can cause sleep deprivation, which makes you more vulnerable to respiratory infections like the common cold and the flu. Sleep deprivation can also worsen existing respiratory illnesses, such as chronic lung diseases.
• Digestive system
Along with excessive food intake and lack of exercise, sleep deprivation is another risk factor for overweight and obesity. Sleep affects the level of two hormones, leptin and ghrelin, which control hunger and satiety.
Leptin tells your brain that you are full. Without enough sleep, your brain lowers leptin levels and raises ghrelin levels, which stimulate appetite. The flow of these hormones may explain nighttime snacks or why someone overeats late at night. Lack of sleep can also contribute to weight gain, making you feel too tired to play sports.
Sleep deprivation also encourages your body to release higher levels of insulin after eating. Insulin controls blood sugar. Increased insulin levels contribute to fat accumulation and increase the risk of type 2 diabetes.
• The cardiovascular system
Sleep affects the processes that support your heart and blood vessels, including blood sugar, blood pressure, and inflammation. It also plays a vital role in your body's ability to heal and repair blood vessels and the heart.
People who do not sleep enough are more likely to suffer from cardiovascular disease. One study published in the European Journal of Preventive Oncology has associated insomnia with an increased risk of heart attack and stroke.
• Endocrine system
The production of hormones depends on your sleep. To produce testosterone, you need at least three hours of continuous sleep. Interruption may also affect the production of growth hormone, especially in children and adolescents. These hormones help build muscle and repair cells and tissues. The pituitary gland continuously releases growth hormones, but sleep and exercise also contribute to its release.
How to adjust thermoregulation during sleep?
You probably have an idea that your body temperature changes during the night. Body temperature correlates with overall sleep quality. It's important to understand how thermoregulation works so you can sleep better at night.
What causes a change in body temperature at night?
People are endotherms, which means that we can thermoregulate or maintain our body temperature. Body temperature is controlled by balancing heat absorption, production and loss. The human temperature should be maintained in a fairly small range.
When the internal temperature is too high, the blood vessels in the skin expand and heat is lost through their walls. Sweat is also generated that evaporates and lowers the temperature. If the person is too cold, the blood vessels contract, retaining heat.
How does your body temperature change throughout the day?
When you wake up, your body temperature is at its original level. From morning to late evening, your hypothalamus works to increase it by several degrees. This increase in body temperature gives you energy. This is partly why training is so energizing - raising your body temperature makes you feel alert.
In the middle of the day, your body begins to lower your body temperature to prepare you for sleep. At 5 a.m., a few hours before waking up, the lowest body temperature can be observed.
What should be the normal body temperature during sleep?
During a person’s normal circadian rhythm, sleep occurs when the temperature drops. Sleep usually begins when the rate of temperature change and body heat loss are maximum. As for the sleep cycle, early birds have a higher peak in body temperature than nocturnal owls.
Does body temperature drop during sleep?
From your peak body temperature in the early evening to the lowest point before waking up, you experience a decrease in body temperature of 2 degrees Fahrenheit. The temperature of both the brain and body drops during deep sleep. In contrast, the temperature rises during the fast.
Many mammals lose significant thermoregulatory ability during sleep. Some animals, such as proteins, become numb during sleep when their body temperature drops several hours below normal levels. However, most studies to date seem to show that people do not experience significant difficulties with thermoregulation during sleep.
How does body temperature affect sleep quality?
A recent Dutch study shows how important temperature is when it comes to sleep quality and fragmentation. The same researchers found that people suffering from narcolepsy usually have a higher skin temperature during sleep, as well as during wakefulness. This warmer skin temperature can help explain why they are so prone to fall asleep.
Thermoregulation is less effective during deep sleep. This is why a bedroom that is too warm or too cold can affect your sleep and make you wake up at night.
However, some warmth at bedtime can be beneficial in stimulating sleep. Why does a warm (but not hot) bath help many fall asleep? Because it ultimately cools you, especially when you dry out and the water on your skin evaporates.
How does sport help improve sleep quality?
Going in for sports and maintaining an active lifestyle is a good way to lead a healthy lifestyle. When you engage in high-intensity sports, you’ll get tired, but did you know that some sports can help you sleep easier than others?
• Sports
Physical activity can be divided into two main categories: aerobic and anaerobic. Aerobic exercise, also known as cardio exercise, is any continuous physical activity lasting more than 10 minutes that makes you breathe harder, sweat more and increase your heart rate. Examples include long-distance running, swimming, and cycling.
Anaerobic exercise, on the other hand, includes short periods of higher intensity exercise, when your body's oxygen demand exceeds the available supply. Examples include any quick bursts of vigorous exercise such as sprinting or weight lifting.
• What sports are best suited for good sleep?
Aerobic exercises, such as those mentioned above, are best for dealing with insomnia. Regardless of whether you choose to walk, run or ride a bicycle, it is recommended that you exercise at least three to four times a week for 20-30 minutes to really change your sleep cycle.
If this sounds too scary for you, why not think about something more relaxing, like yoga or tai chi? Both are calming exercises with an emphasis on the development of breathing techniques, which, in turn, promotes regular and restful sleep and can even help people with insomnia.
• When do you need to exercise to improve your sleep quality?
As you may already know, evening training is not the best idea, because it releases endorphins, which increase adrenaline, making it difficult to fall asleep. Therefore, it is recommended to start training in the morning or afternoon. Still can't find the time to practice? If you only have free time in the evening, keep in mind that you should not exercise 3-4 hours before bedtime.
By doing the right sports and the right physical activity, you can sleep better at night. However, if you do not like sports, then you need to make simple changes to your daily routine that will help you increase your level of activity, for example, going to work instead of driving or climbing stairs instead of an elevator.
Whatever you choose, the more active you are during the day, the more chances you have to relax and fall asleep at night.
How does light and lighting affect sleep?
Light has a profound effect on our sleep and wakefulness. It’s easier to sleep in the dark than in the light, thanks to the so-called circadian cycle. External environmental and social signals determine the phase of the circadian cycle. The most powerful signal is daylight. Sunrise, noon and sunset are milestones in nature's clock.
Exposure to light can have a profound effect on sleep. When lighting shifts from darkness to light, our brain tends to wake up, whether we slept well or not. It is harder to sleep in bright light than in low light. But exposure to bright light during the day also makes sleep deeper.
Your circadian clock dictates much more than just sleep patterns. It also affects many of your internal functions from other organs of the body, including appetite, cell regeneration, and brain activity.
• Circadian rhythm disturbances
The disorder can occur due to a temporary condition (for example, changing time zones), work (as when changing sleep during the shift), or a biological condition such as blindness (which corresponds to free circadian disorder).
People with circadian rhythm disturbances experience insomnia, excessive daytime sleepiness, and unusual sleep patterns that interfere with their life and relationships, as well as their cognitive performance. Comorbidities include depression and hyperactivity.
Circadian rhythm disturbances include: sleep phase delay syndrome, advanced sleep phase syndrome, long-distance diurnal biorhythm disorder due to long-haul flight, free circadian disorder, irregular sleep and wakefulness disorder. People suffering from circadian rhythm disturbances often use light therapy, melatonin, and medications to treat symptoms.
• The effect of light
Exposure to light during the day raises energy levels, improves mood and cognitive abilities. People do better with cognitive and physical tasks when it is light than in the dark, regardless of whether they feel sleepy.
Exposure to light during the day also helps you fall asleep at night, as your body recognizes contrast with the darkness in the evening and signals the start of melatonin production.
A study of people working in office buildings showed that those who were in a windowless room had lower ratings for sleep quality than those who saw the sun during the day.
Night shift work and exposure to light at night were associated with breast cancer, heart disease, obesity, and prostate cancer. The culprit may be that light reduces the production of melatonin - the hormonal key that regulates your sleep and wake cycle.
• The importance of darkness for sleep
Light signals the body that it should be awake. On the other hand, darkness signals that it is time to sleep. Melatonin, often called the sleep hormone, is also known as the hormone of darkness, since its production coincides with darkness. Your brain begins to secrete melatonin a few hours before you go to bed, reaching its peak in the middle of the night.
How to fall asleep quickly and efficiently
Some people have no trouble falling asleep. However, others are experiencing serious difficulties. Bad sleep can have negative consequences for many parts of your body and brain, including learning, memory, mood, emotions, and various biological functions.
• Lower the room temperature. Your body temperature changes when you fall asleep. If your room is too warm, it may be difficult for you to fall asleep. Individual preferences may vary, so choose the most suitable temperature for you. Taking a warm bath or shower can also help accelerate changes in body temperature. Once your body has cooled, it can help your brain sleep.
• Use the “4-7-8” breathing method. The “4-7-8” method is a simple but powerful breathing method that contributes to calm and relaxation. It can also help you relax before bedtime. This can be practiced anytime you feel anxious or stressed. First place the tip of the tongue over the upper front teeth. Exhale completely through your mouth and make a whistling sound. Close your mouth and inhale through your nose, mentally counting to four. Hold your breath and mentally count to seven. Open your mouth and exhale completely, making a whistle and mentally counting to eight. Repeat this cycle at least three more times. This technique can relax you and help you fall asleep quickly.
• Follow the schedule. Many people find that setting a sleep schedule helps them fall asleep. Your body has its own regulatory system called the circadian rhythm. Waking up and going to bed at the same time every day can help your internal clock keep a regular schedule. Once your body adapts to this schedule, it will be easier for you to fall asleep and wake up at the same time every day. It is also important to sleep seven to nine hours each night. It has been shown that this is the optimal duration of sleep for adults. Finally, give yourself 30 minutes to an hour to calm down in the evening before you go to bed. This allows your body and mind to relax and prepare for sleep.
• Do yoga and meditation. When people experience stress, they tend to have difficulty falling asleep. Yoga, meditation and awareness are tools that calm the mind and relax the body. Moreover, it has been shown that they improve sleep. Yoga encourages the practice of breathing and body movements that relieve stress and tension accumulated in your body. Meditation can increase melatonin levels and help the brain reach a certain state when sleep is easily achieved.
• Do not look at the watch. It's okay to wake up in the middle of the night. However, the inability to fall asleep can ruin a good night's rest. People who wake up in the middle of the night often look at their watches and become obsessed with the fact that they cannot fall asleep. Watch Watch is common among people with insomnia. This behavior can be troubling. Even worse, regular wakefulness without falling asleep can cause your body to develop a routine. If possible, it’s best to remove the clock from your room.
• Avoid naps during the day. Due to poor sleep at night, people with insomnia tend to experience drowsiness during the day. This often leads to daytime nap. While short-term sleep was associated with improved wakefulness and well-being, there are different opinions about the effect of naps on night sleep. To find out if this affects your sleep, try either completely eliminating a nap, or limit yourself to a short sleep (30 minutes or less) at the beginning of the day.
• Watch what and when you eat. Studies have shown that eating high carbohydrate foods can be harmful to a good night's rest. A review of studies has shown that although a high-carb diet can make you fall asleep faster, you will have a restless sleep. Instead, high-fat foods can contribute to deeper and calmer sleep.
• Listen to relaxing music. Music can significantly improve the quality of sleep. Buddhist music is a type of music created from various Buddhist chants and used for meditation. Finally, if relaxing music is unavailable, blocking all the noises can also help you fall asleep more quickly and ensure a continuous sleep.
• Take care of comfort. It has been shown that having a comfortable mattress and bedding can have a significant effect on the depth and quality of sleep. A medium hard mattress has a positive effect on sleep quality. The quality of your pillow is also crucial. In addition, the use of a heavy blanket can reduce the burden on the body and improve sleep.
• Disconnect all electronic devices. Using electronic devices late at night is terrible for sleeping. Watching TV, playing video games, using a mobile phone and social networks can greatly complicate the process of falling asleep.
• Try aromatherapy. Aromatherapy involves the use of essential oils. Lavender and damask rose are popular scents that positively affect sleep. An essential oil diffuser can help fill your room with relaxing aromas that promote sleep.
• Limit caffeine and drink a soothing drink. Caffeine is widely used to fight fatigue. It can be found in foods and drinks such as chocolate, coffee, sodas and energy drinks. Unfortunately, caffeine can be disastrous for your sleep. It is recommended that you refrain from caffeine at least six hours before bedtime. Instead, you can drink soothing tea such as chamomile.
• Read. Reading can be a good activity to help you relax before bedtime. However, it is important to understand the difference between reading from an e-book and a traditional paper book. E-books emit light that can reduce the secretion of melatonin, making it difficult to fall asleep and causing fatigue the next day.
• Visualize things that make you happy. Instead of lying in bed with anxiety and thinking about stressful things, imagine a place that makes you feel happy and calm. Image and concentration on a setting that makes you feel peaceful and relaxed can distract you from thoughts that keep you awake at night.
• Try sleep aids. Some supplements may help you fall asleep faster. It has been shown that they stimulate sleep, either by increasing the production of hormones that promote sleep, or by calming brain activity. Supplements that can help you fall asleep include: magnesium, melatonin, theanine.
Products to help you get your sleep patterns
Your diet affects your sleep patterns. Next, you will find out which products help you cope with insomnia.
• Eggs. This is a good source of protein that will keep you full until breakfast the next day, the eggs are easily digested and keep you full.
• Cheese. A slice of cheese can be a good snack before bed. It helps prolong the feeling of fullness.
• Tofu. This vegetarian source of protein is much easier to digest than other similar foods. Tofu salad can be a good option for a light but satisfying dinner.
• A pineapple. Who doesn’t want to eat something sweet before bedtime? Pineapple is a great low-calorie snack option.
• Pistachios. A handful of pistachios are a hearty and healthy snack before bedtime. Try to avoid salty options so as not to get an extra dose of salt.
• Avocados. This fruit contains many healthy unsaturated fats that will help you feel better and thereby help improve the quality of your sleep. Moreover, they also help in digestion.
• Chicken breast. This is a great option for those who want a hearty dinner and avoid harmful snacks before bedtime.
• Broccoli. From weight loss to insomnia, broccoli is known to benefit the human body in several ways. You can eat this vegetable in salads, soups or with hummus.
• Spinach. One of the less explored benefits of spinach is precisely the improvement in sleep quality. You can eat scrambled eggs with spinach before bedtime.
• Yogurt. This product helps to cope with hunger and set your body to sleep. Choose low-calorie options without chemical additives.
• Whole grains. Whole grain Indian tortillas are great food to include in your dinner for a better night's sleep.
• Almonds. Eating almonds enriches the body with dietary fiber and unsaturated fatty acids. Almonds are also recommended for quick sleep.
• Fig. It is useful for women, especially for the health of the mammary glands. Whether it is eating in the form of fresh fruits or in the form of dried fruits, figs are a powerful stimulant of sleep.
• Dark chocolate. Who doesn't like some chocolate before bed? With a slice of dark chocolate you will sleep much better.
• Cherry juice. It is filled with melatonin (a hormone that regulates sleep) and tryptophan. A glass of cherry juice can help increase hours of sleep.
• Passion fruit. It contains a compound that helps calm the nervous system and thus acts as a good sedative.
• Peppermint. Peppermint tea causes deep sleep, relaxing muscles. Only drink tea without sugar to avoid adding extra calories.
How to improve and customize your sleep mode
If you want to improve your health or lose weight, then a good sleep pattern is one of the most important things. Next, you will learn how to set your sleep pattern.
• Increase the brightness of the light throughout the day. Your body has a natural time clock known as your circadian rhythm. Natural sunlight or bright light throughout the day helps keep your circadian rhythm healthy. This improves daytime energy, as well as the quality and duration of nighttime sleep. It also reduces the time needed to fall asleep by 83%.
• Take a melatonin supplement. Melatonin is a key sleep hormone that tells your brain when it's time to relax and go to sleep. Melatonin supplements are an extremely popular sleep aid. Melatonin, often used to treat insomnia, may be one of the easiest ways to fall asleep faster. Melatonin is also useful when traveling and adapting to a new time zone, as it helps your body’s circadian rhythm return to normal. In some countries, you need a prescription for melatonin. In other cases, it is widely available in stores or online. Take 1–5 mg 30–60 minutes before bedtime.
• Consider other supplements. A few supplements can cause relaxation and help you sleep, including: ginkgo biloba, glycine, valerian root, magnesium, lavender.
• Do not drink alcohol. Drinking several drinks at night can negatively affect your sleep and hormones. Alcohol is known to cause or exacerbate symptoms of sleep apnea, snoring, and sleep disturbances. It also changes the production of melatonin at night.
• Optimize your bedroom. Many people find that bedroom decor is a key factor for a good night's sleep. These factors include temperature, noise, outdoor lighting and furniture layout. Numerous studies indicate that external noise can cause poor sleep and long-term health problems. Try to minimize external noise, light, and artificial lighting. Make sure your bedroom is a quiet, calm, clean and pleasant place.
• Take a relaxing bath or shower. A relaxing bath or shower is another popular way to sleep better. Studies show that they can improve the overall quality of sleep and help people - especially the elderly - fall asleep faster.
• Eliminate sleep disturbances. An underlying health condition can be the cause of your sleep problems. One common problem is sleep apnea, which causes inconsistent and intermittent breathing. People with this disorder stop breathing many times during sleep.
• Exercise regularly, but not before bedtime. Exercise is one of the best science-based ways to improve sleep and health. Sport copes with insomnia. Exercise reduces sleep time by 55% and anxiety by 15%.
• Do not drink fluids before bedtime. Nocturia is the medical term for excessive urination during the night. This affects sleep quality and daily energy. Drinking plenty of fluids at bedtime can lead to similar symptoms, although some people are more sensitive than others. Although hydration is vital to your health, it is advisable to reduce fluid intake in the late evening.
Now you know how to cope with lack of sleep and get the maximum charge of energy throughout the day.
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