SLEEP DEPRIVATION: HOW TO SLEEP BETTER AND IMPROVE YOUR HEALTH

 

If you spend your night constantly turning and tossing, then chances are that you'll feel these ways - cranky, tired, and out of sorts. Even worse, not having to sleep for about 7-9 hours makes you feel grumpy. The long-term effects of sleep deprivation are real and shouldn't be taken for granted as it drains your mental ability and puts your health at great risk. 

Sleep allows the body and brain to recover during the night as; you'll feel refreshed and alert when you wake in the morning. On the other hand, sleep deficiency will make you tired and pose a/risk of having a wide range of diseases like; high blood pressure, heart diseases, diabetes, and stroke. Studies suggest that 19% of adults don't get enough sleep regularly. 

Understanding Healthy Sleep

Let's face it, sleep has become something of an indulgence, some don't take proper sleeping a priority probably because of chores, work and social time, etc. Sleep isn't a luxury - it's important for your mental and physical health. 

Scientists are working tirelessly to understand what happens to the body during sleep and why the process involved in sleeping is so vital and here are some reasons why we know sleep is important to you; it maintains critical body functions, repair energy, repairs muscle tissue, and allows the brain to process new information.

More so, we know that when the body doesn't get enough sleep - sleep deprivation can cause a range of physical and mental problems which include; the ability to think, react, control emotions, and focus. These problems can, even more, result in problems at your workplace, or with your family or friends. Chronic sleep deprivation can increase the risk of serious health issues like cardiovascular disease, obesity, depression, and diabetes. More so, it can even affect your immune system, thus reducing your body's ability to fight off infections and diseases.

How Much Sleep Do You Need?

As we grow older, our sleeping habits tend to change. The National Sleep Foundation recommend you should get this amount of sleep: 65 years and above should sleep for about 7 to 8 hours; 18 to 64 should sleep for about 7 to 9 hours; 14 to 17 years old should sleep for about 8 to 10; hours, 14 to 17 years should sleep for about 8 to 10 hours; then 6 to 13 years should sleep for about 9 to 11 hours.

Younger kids need to sleep better and longer. The sleeping recommendation for kids is: 3 to 5 years old should sleep 10 to 13 hours; 1 to 2 years old should sleep for 11 to 14 hours; 4 to 11 months old should sleep for 12 to 15 hours; while 0 to 3 months old should sleep for 14 to 17 hours and 3 to 5 years old should sleep for 10 to 13 hours. 

Going forward genetics can influence how and how long you sleep, your genes can also play a role in how you respond to sleep deprivation. You should also know that people who get good quality sleep frequently sleep without waking up, and need less sleep than those who frequently wake up at night. 

Causes Of Sleep Deprivation.

Sleep deprivation is caused by a consistent lack of sleep or reduction in the quality of sleep. Sleeping for less than 7 hours a day can cause health issues. Your body needs sleep just as you need to breathe, when you're asleep, your body heals itself and restores chemical balance, which helps in creating new thoughts and helps in memory retention.  

Without sleep, your brain and body won't function well enough and thus reducing the quality of your life. Sleep deprivation can cause your immune system from building up its forces; it leaves your brain tired, and thus can’t perform its obligations well enough, you might also find it difficult to learn new things or concentrate. Sleep deprivation affects your emotional state and mental abilities. 

How Do I Treat Sleep Deprivation?

The best way you can treat sleep deprivation is getting an adequate amount of sleep 7 to 9 hours daily, each night. Although this might not be an easy feat for some people. If you aren't getting adequate sleep, for weeks or months, then you should see a sleep specialist or a doctor, who can diagnose and treat your sleep disorder. There are many types of sleep disorders, and they're; obstructive sleep apnea, insomnia, restless leg syndrome, narcolepsy, and circadian rhythm disorders. 

To diagnose these conditions, your doctor may order sleep research - which is done at a formal sleep centre. This is traditionally conducted at a formal sleep centre, but now there are options to measure your sleep quality at home, too. 

Finally, If you get diagnosed with a sleep order, you might be given medication and a device to keep your airway open at nighttime - in case of obstructive sleep apnea. 

Draft 

https://docs.google.com/document/d/1ELTZVI7ihzL0tgpjW_gHNR1gob9kwlyNS1EWXdiUQaI/edit?usp=drivesdk

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