Sleep deprivation is common in modern-day societies. It’s not unusual for people to dismiss the importance of sleep, replacing it for getting things done before they go to sleep.
There is a notion that giving up sleep means you’re “hardworking,” and this would seem pretty sensible considering the fact that sleep is one of the most sedentary things one can do. What most people fail to realize is the negative effect a lack of sleep has on the body.
The Impact of Sleep Deprivation
The term “lack of sleep” refers to an insufficient amount of sleep in order to function properly. Of course, there are many factors that come into play here as the need varies from one person to another.
Most adults need anywhere from 7-9 hours of sleep per night and school-aged children about 9 hours. Anything below that would be considered a potential for health risks.
Studies have shown that one of the biggest risks from a lack of sleep is obesity. First of all, let’s take into consideration hormonal disruptions. When the hormones are out of balance the need to eat becomes heightened. Eating more snacks during the day is a common side effect of a lack of sleep.
And it’s not uncommon for more meals to be eaten in a day and the need for energy-dense foods in particular. Not to mention the need for more caffeine to help us feel less fatigued and more awake.
Stress, insomnia, depression, and chronic fatigue are other side effects from not getting enough sleep.
What Is Getting in The Way of Our Sleep?
Not making sleep a priority in our busy schedules is very much to blame. It’s time to acknowledge that sleep isn’t a “waste of time” but crucial to our general well-being.
There are many things that are getting in the way of us getting a good night’s sleep, and the clues are pretty obvious. We have way too many modern-day distractions from technology alone. Late night texts and social media browsing sound familiar?
Artificial lighting and blue screens are tricking our body clock into thinking that it’s still daylight outside and prevents our bodies from releasing serotonin – our bodies natural sleeping pill.
Bedtimes have gotten later while wake-up times have not, and the list goes on!
So, what can we do about it?
Well, here are 3 steps:
Relaxing the mind
Getting ready to sleep by switching off from the tasks of the day and clearing our mind is a great way to start. Practicing mindfulness is a modern technique for clearing unwanted stress and anxiety in our modern-day lives.
Finding ways to calm down after a busy day and mentally prepare our self for blissful sleep allows us the opportunity for a peaceful and restorative night’s sleep.
Eating the right food
Some studies suggest eating a dinner high in fiber before bed promotes sleep. Others suggest eating foods specifically high in prebiotics and serotonin are beneficial.
The theory eating prebiotic foods is to combat the effects of stress and anxiety. A relaxed gut means a relaxed body. Foods high in serotonin include, tomatoes, kiwi’s, as well as certain nuts and seeds.
Setting the Scene
Sleeping in a cool room to help the body regulate inner heat helps avoid over-heating and therefore waking up. Taking a warm bath before bed followed by hours in a cooler environment starts the onset of sleep.
Avoiding booze, caffeine, and any type of smartphones at least an hour before bed is good practice, and getting to bed early helps us avoid a lack of sleep.