Whenever a person has an extremely busy day or a very important pending project, sleeping becomes the first thing they are willing to sacrifice. How many times have you pulled an all-nighter or woke up early to have an early start on your day? Although occasional sleepless nights will not hurt you or cause significant damage, chronic sleep deprivation creates havoc on a person’s overall health.
According to a statement by John Cronin, who is a pulmonologist at Scripps Clinic and an MD (medical director) of Scripps Clinic Viterbi Family Sleep Center said, “with time, a person will begin to run a cumulative sleep deficit if they constantly pull an all-nighter. Thus deficit has some consequences.”
To learn the way poor sleep can affect your health and safety, continue reading. Moreover, discover four simple methods you can use to improve your sleep quality.
The Consequences Of Insomnia And Other Sleep Problems
A majority of people need between 6 to 8 hours of sleep every night. The hours vary from one person to the next. However, it is important to note that circadian rhythm and genetics both affect the sleep a person needs.
Dr. Cronin said that there are a whole lot of things that can affect sleep. Research has proven the following: –
– Productivity, reaction time, coordination, memory, mood, and judgment affect sleep negatively. In fact, there is evidence showing that sleep deprivation is linked with a person’s increase risk-taking.
– Poor sleep is linked to dementia and neurological disorders that include Parkinson’s and Alzheimer’s diseases.
– Poor sleep weakens the immune system and is linked to depression, heartburns, arthritis, asthma, and chronic pain.
– The death rate of people who sleep more than 9 hours a night is higher compared to those who sleep 7 hours or less.
– The chances of causing an accident due to sleep deprivation is about the same as that of someone driving with a higher blood alcohol limit of more than 0.08%
How To Fall Asleep Quickly And Safely?
The good news is that some actions can be taken to help yourself fall asleep quickly and improve your overall sleep quality. Remember, this does not include taking sleeping pills. In other words, experts discourage taking sleeping pills simply to improve the quality of sleep. In fact, the risk of death for regular sleep takers is 4-times high compared to non-users.
Dr. Cronin recommends the following four important tips: –
– Keep the sleep environment clean, comfortable, and quiet find the best mattress with these
data driven memory foam mattress rating.
– Limit electronic use to about 30 to 60 minutes before bed. That is because these devices emit blue light and affect the production of melatonin.
– Avoid caffeine, tobacco, or any other stimulant in the afternoon. This includes alcohol as well. Although alcohol may make you fall asleep, it does not improve the quality.
– Maintain regular wake time and bedtime even over the weekend. The goal of doing this is to maintain the sleep cycle.
Sleep Statistics From Sleep Experts
If you cannot sleep, you are not alone. Many people have a similar problem. According to the National Institute of Health, over 60 million Americas experience sleep disorders every year. According to another research by the US Department of Health and Human Services, one in every four women experiences insomnia. The report continued to mention that women are more likely to have insomnia than men due to hormonal changes.
The National Institute of Aging found out that insomnia is a common problem for people over the age of 60. According to the National Institute of Neurological Disorder and Stroke, people dream on average for 2 hours every night, although one may not remember what they were dreaming about.