We are a nation of the sleep deprived. And it’s not good.

0

Sleep deprivation – an inability to get a good night’s rest – is one of the most common problems afflicting people today

Article content

Are you reading this after a night of tossing and turning?

Advertisement 2

Article content

You’re not alone. Research shows one in two Canadians have trouble falling asleep – and staying asleep. Sleep deprivation – an inability to get a good night’s rest – is one of the most common problems afflicting people today. Sleep experts say this is a widespread public health issue.

According to best-selling author and sleep expert, Dr. Michael Breus – aka “The Sleep Doctor” – “sleep deprivation can occur for various reasons, including illnesses, sleep disorders, the use of certain medications, working late, or staying up socializing or watching TV,” as explained on his website, thesleepdoctor.com. “Disruptions in the sleep environment –  even a bothersome temperature – can detract from sleep.”

And the effects of sleep deprivation can be significant, adds Breus: “Feeling unrefreshed, drowsy, irritable, and unable to focus.” There are long-term issues involved, too, including memory concerns as well as such health problems like obesity, stroke, high blood pressure, heart disease, type 2 diabetes, and even depression.

Advertisement 3

Article content

What is sleep deprivation? “Sleep deprivation happens when you don’t get enough sleep consistently over time,” says sleep expert, Jasmin Lee for the U.K.-based EachNight Mattresses company. “The short-term effect is feeling moody and struggling to concentrate. However, the long-term effects of sleep deprivation have been linked to health problems,” says Lee in a recent email.

Mind you, there’s a big difference between sleep deprivation and insomnia. “Insomnia is a specifically defined sleep disorder that involves evening sleep problems that cause daytime impairment,” says Breus on his blog. “Insomnia often involves a lack of sleep, but not everyone with sleep deprivation has insomnia… some people are sleep deprived because they don’t have enough time in their schedule to sleep. This is distinct from insomnia, which involves sleeping problems despite having ample opportunity to sleep.”

Advertisement 4

Article content

How many hours of sleep should Canadians be getting? According to Statistics Canada, the Canadian 24-Hour movement guidelines, released in 2020, shows adults aged 18 to 64 should be getting seven to nine hours of good-quality sleep while adults 65 and over should be getting seven to eight.

As for babies, toddlers, children and teens – they need much more sleep. According to the Canadian Paediatric Society, the recommended amount of sleep for 13-to 18-year-olds is eight to 10 hours per night. Infants (4 to 12 months old) is 12-16 hours, toddlers, (1 to 2 years old), 11-14 hours, children 3 to 5 years old, 10-13 hours and children 6-12 years, 9-12 hours. Lack of sleep can affect children in the same way many adults suffer. Breus notes that “research has found that sleep deprivation can be a contributing factor to childhood obesity.”

Advertisement 5

Article content

With back-to-school looming on the horizon, it’s a given many parents are going to have a hard time getting their kids to bed earlier in order to meet the demands of the new school year. The Sleep Foundation offers some excellent tips to help parents get their children adjusted to a new sleep schedule – starting with turning off all electronic devices well before bedtime in order not to interfere with a small body’s normal circadian rhythms.

What are the signs of sleep deprivation?

Poor memory

Sleep deprivation affects the brain’s ability to learn and recall information. During REM sleep, the brain is active, processing information and storing memories. Less sleep disrupts this process. Not only is your ability to remember affected but your motor skills and physical reflexes suffer too. Case in point, sleep-deprived drivers have a slower reaction time.

Advertisement 6

Article content

Weight gain

Less sleep triggers changes in hormone levels that regulate your hunger. The hormone leptin lets the body know when it’s full, while ghrelin signals hunger. Little sleep produces less leptin and more ghrelin— you’ll feel hungrier, but your body will be slower to react when you’re full. You end up eating more than you need to.

Sleep deprivation increases stress. Less sleep triggers an increase in cortisol levels. Cortisol is a stress hormone responsible for holding onto energy (sugars and fat) to be used later. More stress means your body retains more fat.

Poor decision-making

Studies show that sleep loss is tied to making risky decisions. You become more impulsive and are less likely to consider loss, only focusing on the reward. This type of phenomenon is common in gambling, or making risky decisions.

Advertisement 7

Article content

How can I achieve better sleep?

Practising good sleep hygiene. Establish a sleep schedule – it works. A set sleep and wake time makes it easier to fall asleep at night and wake in the morning. Your body will adjust to the rhythm, so when it’s time for bed, you may automatically start to feel sleepy. It’s just as important to maintain this schedule on the weekends too – don’t sleep in.

Avoid heavy meals

Avoiding heavy meals and snacking may improve your sleep. Heavy meals take longer to digest. When it’s time for bed, your body may be focused on digesting, making it harder to fall asleep.

Keep your bedroom dark

Your body’s sleep-wake cycle is influenced by melatonin. Your body is continually producing melatonin. However, production is lowest during the day and strongest at night. That’s because the more light you’re exposed to, the less melatonin there is in your body. Keeping your bedroom dark induces sleep.

Advertisement 8

Article content

Avoid your phone or laptop

When you’re using any electronic device you’re exposing yourself to blue light, which tricks your brain into thinking it’s still daytime, halting the melatonin production and making it harder to fall asleep. Try to avoid any electronic devices for an hour or two before bed.

eachnight.com

Let the fresh in!

Have you ever spent the day out in nature and felt so relaxed that you had the best sleep when you came home? That’s natural airflow working its magic – fresh air circulating through a bedroom is one of the simplest methods to enhance air quality, notes homeairauthority.com.

For more health news and content around diseases, conditions, wellness, healthy living, drugs, treatments and more, head to Healthing.ca – a member of the Postmedia Network.

Advertisement 1

Comments

Postmedia is committed to maintaining a lively but civil forum for discussion and encourage all readers to share their views on our articles. Comments may take up to an hour for moderation before appearing on the site. We ask you to keep your comments relevant and respectful. We have enabled email notifications—you will now receive an email if you receive a reply to your comment, there is an update to a comment thread you follow or if a user you follow comments. Visit our Community Guidelines for more information and details on how to adjust your email settings.

Stay connected with us on social media platform for instant update click here to join our  Twitter, & Facebook

We are now on Telegram. Click here to join our channel (@TechiUpdate) and stay updated with the latest Technology headlines.

For all the latest Health & Fitness News Click Here 

Read original article here

Denial of responsibility! Rapidtelecast.com is an automatic aggregator around the global media. All the content are available free on Internet. We have just arranged it in one platform for educational purpose only. In each content, the hyperlink to the primary source is specified. All trademarks belong to their rightful owners, all materials to their authors. If you are the owner of the content and do not want us to publish your materials on our website, please contact us by email – [email protected]. The content will be deleted within 24 hours.
Leave a comment