A good night sleep is incredibly important in maintaining a good health. It is as important as eating healthy foods and exercising. Yet, we tend to ignore this fact. As such, we become prone to different physical strains that affect our mobility and productivity. To counter these side-effects there are solutions that we can apply. Listed below are Effects of Sleep Deprivation and how to cope up with them.
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Why Lack of Sleep is Bad for Your Health?
We need a minimum of eight hours of sleep to function properly and to be effective in doing tasks. It is one of our body’s way to heal itself. Lack of sleep has profound effects on our physical health. In fact, many studies show that people who don’t get quality sleep are more prone to sickness.
Our immune system releases certain proteins called cytokines during sleep. There are cytokines that help the body to fight infection or inflammation and to relieve from stress. When one is sleep deprived, production of these proteins, as well as infection-fighting antibodies, are reduced. Thus, making one easily get sick.
Lack of sleep may also lead to obesity, type 2 diabetes, heart and blood vessels diseases tend to have a higher chance to develop in sleep-deprived individuals. Sleep deprivation can also cause death. Soccer player Jiang Xiaoshan, died on July 2012 after staying awake for 11 days to watch all of the European Football Championship. Also in August of the same year, an intern in a Bank of America died after three days of sleep deprivation.
Now, is there a way to cope with a lost sleep? Below are some of the factors might be affecting your sleep and how to deal with it?
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Effects of Sleep Deprivation
1. Light’s Effect
One of the factors that might be affecting your sleep is the light’s effect. When light enters the retina of the eyes, it influences our internal clock through specialized “light sensitive” cells. These cells which make vision possible tell the brain whether it is daytime or nighttime.
There are light bulbs available in the market that uses sleep technology that supports healthy sleep patterns. There is a so-called SCS Lighting Solutions Sleep Ready Light Bulb that emits special wavelengths to help you go to sleep naturally.
2. Sleep Patterns
Sleep pattern is also one of the factors that can cause one to be sleep-deprived. Working on various shift schedules has a very negative impact on the body’s sleep-wake cycle. People with this kind of schedule usually suffer from insomnia, where they are unable to sleep when they need to.
To increase alertness due to sleep-deprived, consider taking a nap. A NASA study found that alertness is increased by 100% by taking a 40-minute nap. Other studies have found that taking a 20-minute nap is more effective than getting an exercise.
Another study conducted on pilots also support such a claim. Pilots who were allowed to take a 25-minute nap has a five times better performance than their nap-deprived peers. Less error was also made during take-offs and landings.
3. Watch your Caffeine Intake
Our ability to sleep is also affected by substances such as alcohol and caffeine. Caffeine inhibits the production of adenosine, a chemical produced by the brain that induced sleep. Alcohol, on the other hand, has the ability to cause arousal.
Since it takes time to be metabolized post-consumption, it causes you to wake up in the middle of your sleep.
4. Choose the Right Mattress
You may be thinking of buying a specific mattress that has outstanding reviews. But before you do so, consider that it should also complement your sleeping position.
There are 8 recognized sleeping positions that are typically grouped into three categories: side, stomach, and back. Each sleeping position has a recommended type of mattress to give you the quality of sleep you desire.
5. Side Sleeping
This position is similar to a fetal position with arms and legs bent and curled in towards the body and the spine is gently curved. This position is said to caused back pain and long-term back problems.
To remedy future problems associated with this position, consider buying a softer mattress with thicker comfort layer. The average side sleeper needs a comfort layer that is about 3 inches thick.
6. Back Sleeping
Doctors claimed that it is the best sleeping position. However, a few people find this position comfortable as this sometimes involves the arms being up and around your pillow. This may result in pain as there is a significant amount of pressure distributed in the shoulder.
Also Read: Top 10 Best Alarm Clocks For Heavy Sleepers
7. Stomach Sleeping
The only benefit of this position is that it may help stop snoring. Other than this, there are a lot of disadvantages accompanied by this position. However, these disadvantages could be minimized. For this sleeping position, firm, thin comfort layers are ideal.
Sleep affects the quality of our life. If you’re not getting enough of it, consider some of the factors above that might be hindering you to have it. Before considering the help of sleep aids, check the suggested remedies above that might help you get the quality of sleep you desire. Once applied, you will notice positive changes.