Health experts always talk about the importance of getting enough sleep but a lot of people take this lightly. Some of us think that we can catch up on the sleep on weekends but how long can one go on like this?
Insufficient sleep can have long-lasting effects on health and some of them should be taken seriously. Here are some of the normal functions of the body that are affected in people who doesn’t sleeping well.
- It can affect Central Nervous System and over time, people may also experience microsleep in which they may fall asleep for a few seconds without realising. This may even happen while driving.
- The immune system is responsible to keep infections at bay and not sleeping enough can cause disruption in the production of white blood cells. It may also take longer for the body to recover from an infection.
- If you are on your journey to lose weight, it might get delayed if you are sleep deprived. Research studies have also shown that people who do not get sufficient sleep tend to gain weight over time.
- Hormone regulation takes place when we sleep. Interrupted sleep can affect hormone production and regulation which can start to affect your mood and even trigger health issues.
- The relationship between sleep and the respiratory system goes both ways. A nighttime breathing disorder called obstructive sleep apnea (OSA) can interrupt your sleep and lower sleep quality.
- The blood sugar level also remains optimum when hormone regulation is normal. Sleep deprivation can be dangerous for people who have diabetes and it can even trigger inflammation in the body.
Here are some reasons why sleep deprivation can be harmful. It is best to understand why you have been experiencing trouble sleeping. Consult your doctor to know more about your condition and make changes to your lifestyle accordingly.
The most basic form of sleep deprivation treatment is getting an adequate amount of sleep, typically 7 to 9 hours each night. Ways you can get back on track with a healthy sleep schedule include:
- limiting daytime naps (or avoiding them altogether)
- refraining from caffeine past noon or at least a few hours prior to bedtime
- going to bed at the same time each night
- waking up at the same time every morning
- sticking to your bedtime schedule during weekends and holidays
- spending an hour before bed doing relaxing activities, such as reading, meditating, or taking a bath
- avoiding heavy meals within a few hours before bedtime
- refraining from using electronic devices right before bed
- exercising regularly, but not in the evening hours close to bedtime
- reducing alcohol intake
