SLEEPLESSNESS HURTS US
SLEEPLESSNESS HURTS US
Sleeplessness hurts us
Sleeplessness hurts us
but we can get over it.
We know what it’s like to feel tired and sleepy due to a lack of enough sleep, sleep disorders, and the cumulative effects of sleep deprivation.
We've all been there – you go to bed at 10 p.m., but then wake up at 3 in the morning because your brain can't stop thinking about work and other things that need to get done. This cycle of poor sleep is relatable and happens more often than you'd think due to factors like your body clock, busy schedules, and more. These often lead to sleep problems, including insufficient quality sleep, impacting both mental health and physical health.
When you’re asleep, you are giving your body and your immune system a break. More importantly, you’re giving your brain a break from the stressors of the day.
Being deprived of quality of sleep can hurt you. Being up all night, a clear sign of less sleep, can cause aches and can significantly impact our brains in a negative way, leading to effects like increased blood pressure, anxiety disorders, and heart disease. Brain scans have identified the neurological basis for the boost in pain sensitivity after the loss of sleep. Sleep expert Michelle Drerup, PsyD, DBSM highlighted, "First and foremost we need to make sleep a priority".
HOW does sleeplessness hurt you?
Most experience muscle aches – our muscles actually heal while we are asleep. So, if you don't get enough hours of sleep, there's a good possibility that your muscles will be sore the next day. Chronic sleep deprivation can lead to more serious conditions like cardiovascular disease and exacerbate medical conditions like restless legs syndrome and obstructive sleep apnea.
Got headaches? You don’t have to drink beer to cure it. Instead, sleep peacefully after a long night and you’ll feel better the next day, according to Dr. Sandra Lee. Aim for 7-8 hours of sleep on average; that way, you’ll keep your headaches at bay!
When you're sleep deprived, your body produces more pro-inflammatory cytokines. These proteins tell the immune system to react. Abnormal reactions can cause swelling and other inflammatory responses, potentially leading to long-term sleep deprivation issues.
Quickest ways to get back to sleeping properly:
SELF REMINDER
Do you set alarms for important meetings and tasks? If so, you should set alarms for rest and sleeping time too! When we lose focus, especially in situations that require our full attention, it can lead to poor sleep patterns. It's crucial to consult with a healthcare provider if this becomes a recurring issue. They’re too important to overlook, so remind yourself of them and get that awesome Shredded Memory Foam Pillow. Our brains and bodies always work best when rested and have had a good night’s sleep, which is vital for disease control and preventing sleep loss.
DAILY EXERCISE
I know, this may sound like the voice in your head is too loud to let you continue reading. However, working out every day, for at least half an hour, will help you get back to sleeping properly, maintain your physical health, and regulate your circadian rhythms. Regular physical activity can also alleviate symptoms of sleep disorders and improve your overall sleep quality.
BE DISCIPLINED: Avoid using gadgets when it's time to sleep
This seriously works, although it's difficult to put into practice. What’s kept humans awake in recent years? Phones. If you want a healthier lifestyle and to prevent chronic sleep deprivation, you can't use your phone for entertainment when it's time to sleep – simple enough, but exceedingly difficult in practice for most.
So, try toggling into "do not disturb" mode during sleeping hours. This is one of the best ways to improve your sleep environment and overall health at night, more so than putting your phone away from view. A consistent sleep environment free from distractions can significantly improve sleep quality and reduce the risk of developing sleep problems.
SLEEP ON TIME
Don’t slack on your sleeping and waking up time. Set your clock for 7-8 hours of sleep, and wake up the moment your alarm starts ringing! Being on time requires the power of will. Only you can fully control your brain and body--so get our weighted blanket for a longer sleep (to achieve those hours of sleep), follow your schedule and have time awareness.
Getting adequate sleep will make your “waking up” moments better. Imagine being energized first thing in the morning, leading to productive work and a happy mood! If you’re currently struggling with getting much sleep, sit down and take a moment to think about what you should do – plus you have Royal Therapy to help you out. If you still have a question mark above your head, just ask away!
CREATE A RELAXING SLEEP ENVIRONMENT
Your sleep environment plays a crucial role in how well you rest at night, impacting everything from your nervous system to your long-term health. To promote better sleep quality and manage sleep problems, consider making your bedroom a sanctuary for sleep. This means keeping the room dark, quiet, and cool, which is essential for regulating circadian rhythms and improving brain function. You might want to invest in blackout curtains and use earplugs or a white noise machine if necessary, especially if you experience excessive daytime sleepiness.
Ensure your mattress and pillows support a comfortable sleeping posture. Adjusting your sleep environment can be particularly beneficial for those with sleep disturbances like restless legs syndrome or other sleep disorders. For individuals consulting with a healthcare provider for sleep loss or chronic sleep deprivation, such adjustments can be part of a recommended treatment plan. Remember, your bedroom should be a place that signals to your body it's time to wind down and prepare for sleep.
Creating a calming environment can be especially helpful for older adults or anyone struggling with anxiety disorders, as a serene environment can aid in reducing stress and improving overall sleep patterns. This approach can also be beneficial for cognitive behavioral therapy, which often addresses issues related to sleep time and sleep quality.
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