Most of us experience periods of compromised sleep throughout our lives, and this is perfectly normal. Work obligations, a new addition to the family, health issues, or moments of increased stress can all knock our sleep cycles off course, but it's important to understand the effects of longterm sleep deprivation on one's mind, body, and overall quality of life.
According to the National Sleep Foundation, the average adult should get between 7-9 hours of sleep each night, with children naturally requiring more. Unfortunately, many adults fall short on this recommendation, logging in significantly less snooze time.
Consequences of lack of sleep
While the consequences of sustained lack of sleep may at first appear inconsequential, you may be surprised at the damage wrought. Here are 3 common myths often attributed to lack of sleep:
One or two hours won't affect your daytime functioning
That hour or so may not seem like a big deal at first, but over extended periods of time those stray hours can build up and effect everything from cardiovascular to immune health, as well as chip away at your ability to function with alertness and energy.
Your biological clock can always reset itself
While it's true that the human body can adjust to changes in time zones or sleep schedules, these changes take long periods of time to adjust to and, conversely, recover from.
You can always catch up on sleep later
If you pulled an all-nighter and figure you'll just take an extra-long nap later, this can actually throw your cycle off more, and hinder the quality of your nighttime sleep, thus continuing the destructive pattern. As most sleep specialists can concur, the theory of a paying off a “sleep debt” is as unsustainable as it is dangerous.
Longstanding effects of sleep deprivation
So what are the longstanding effects of sleep deprivation, and are they really as severe as everyone warns? Unfortunately, the answer is yes. Lack of adequate sleep can actually bring about the same symptoms of drunkenness, such as poor memory and judgement, delayed response times, and compromised coordination. Other consequences of sleep deprivation include:
- Overwhelming fatigue and loss of motivation
- Decreased sex drive
- Weakened immune system
- Premature aging
- Changes in appetite which can lead to drastic weight gain/loss
- Hallucinations and impaired motor skills
- Inability to cope with stress or demanding situations
Sleep deprivation can also lead to an increased threat of heart disease, high blood pressure, stroke, diabetes, and Alzheimer's disease.
How to get a good night's sleep
While many factors can play into loss of sleep, the good news is there are easy steps to take to ensure a good night's rest. It's important to rule out any potential medical causes first, so make sure to visit your doctor if you are worried there may be a more severe underlying issue.
Here are some proven methods for improving your quality of sleep:
Exercising regularly not only boosts happy endorphins, but relieves stress, which often affects one's sleep. Additionally, moderate exercise will expend enough energy so your head can hit the pillow in a pleasant state of exhaustion, ensuring an uninterrupted state.
Create an inviting bedtime routine
A relaxing bath, nice cup of tea, and good book can all turn the prospect of bedtime into a more inviting ritual. By indulging in soothing, low-key activities leading up to sleep, you can gently shift your mind and body's gears towards winding down, making the transition one to look forward to after a long day.
Eliminate gadgets at least an hour before going to sleep
Most of us can't live without our cell phones, tablets, and laptops, often leading right up to lights-out–and sometimes even after. However, the bright screens of our gadgets act as instant stimulators, which hinder the body's natural inclination towards sleepiness. Additionally, online scrolling and interactions alter our cortisol (stress hormone) and melatonin levels, which are crucial to a sound night's sleep.
Maintain a healthy diet
Nutrition plays a large part in one's quality of life and sleep alike, and a few bedtime dietary rules can make all the difference in how the night unfurls. Most medical professionals recommend avoiding nicotine, caffeinated beverages, excessive alcohol, and foods that are prone to upsetting your digestion a few hours before bedtime.
Manage your stress
Stress is an overwhelming factor in one's physical and mental health, and how we manage it can literally be a matter of life and death. In terms of sleep, stress is often the most reported culprit for bouts of insomnia.
This is due to the hyperarousal that stress causes, making it impossible for the body to relax and maintain a balance between sleep and wakefulness. It's important to find ways to alleviate stress, be it through exercise, meditation, or professional therapy.
Some people make a point to be “worry-free” an hour leading up to bedtime, deliberately setting aside all sources of anxiety in favor of relaxing rituals and activities.