Not getting the right amount of sleep increases our risk of developing a range of physical and mental health disorders, not to mention the impact it has on our daily lives and productivity.
Abdurahmaan Kenny, Neuroscience Product Manager for Pharma Dynamics, says Sleep deprivation is a growing problem.
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Health and weight issues
“Inadequate sleep has been linked to seven of the 15 leading causes of death in the USincluding cardiovascular disease, cerebrovascular disease, accidents, diabetes and hypertension,” explains Kenny.
“Those who sleep less than six hours a night also tend to have weight problems, having a body mass index (BMI) 12% higher than those who sleep between 7-9 hours.”
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Sleep debt spiral
He points out that over time, years Sleep deprivation can also lead to insomnia. When a person consistently experiences insufficient sleep over a prolonged period, it can disrupt the body’s natural sleep-wake cycle and the regulation of sleep hormones such as melatonin.
This disorder can lead to difficulty falling asleep, staying asleep, or restoring sleepwhich are characteristic of insomnia.
Kenny adds:Long-term sleep deprivation can affect various bodily functions, affecting cognitive abilities, mood and general health. It can lead to increased anxiety, irritability, difficulty concentrating, memory problems, depression and anxiety, as well as a weakened immune system. Over time, these effects can contribute to the development or worsening of insomnia.”
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Insomnia more common in women
Other critical factors contributing to insomnia include stressors such as bereavement, chronic pain, substance abuse, medical comorbidities, reduced social relationships, lower socioeconomic status, older age, and being female.
Insomnia is more common in women due to hormonal fluctuations, predisposition to depression, anxiety and stress, as well as circadian rhythm disorders and co-existing medical problems.
Insomnia affects about 1 in 4 adults at some point in their lives, with 10-15% experiencing chronic insomnia and an additional 25-35% reporting occasional insomnia. Yet, Despite its high incidence, insomnia remains largely underdiagnosed and undertreated.
Common factors hindering the diagnosis and management of insomnia are time-constrained physician visits, which often do not allow enough questions about the patient’s overall well-being.
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Dealing with sleep deprivation
says Kenny Treating sleep deprivation early and adopting healthy sleep practices is vital in preventing the development of chronic insomnia.
Treating insomnia usually involves a combination of lifestyle changes, behavioral strategies, and, in some cases, medical intervention.
Kenny suggests the following approaches to managing and treating the condition:
- Establish a consistent sleep schedule: Maintain a regular sleep routine by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock.
- Create a relaxing bedtime routine: Develop bedtime rituals that signal to your body that it’s time to wind down. This can include drinking a cup of soothing herbal tea such as Rooibos, reading a book, taking a warm bath, practicing relaxation techniques such as deep breathing or meditation, or listening to relaxing music.
- Optimize your sleep environment: Make sure your bedroom is conducive to sleep. Keep the room cool, dark and quiet. Invest in a comfortable mattress and pillows. Minimize electronic devices and screen time before bed, as blue light can disrupt your sleep.
- Limit stimulants and alcohol: Reduce or eliminate caffeine and nicotine, especially in the hours before bed. While alcohol may make you drowsy initially, it can disrupt your sleep later in the night.
- Exercise regularly: Engage in regular physical activity, but try to avoid vigorous exercise near bedtime as it can be stimulating. Exercising during the day can help you sleep better.
- Cognitive behavioral therapy (CBT-I): CBT-I is a structured program that targets behaviors and thoughts that affect sleep. It helps identify and replace negative thoughts and behaviors with positive ones to improve sleep.
- Mindfulness and relaxation techniques: Practices such as mindfulness meditation, progressive muscle relaxation or guided imagery can calm the mind and body, facilitating sleep.
- Limit midday naps: If you must nap during the day, keep it short (20-30 minutes) and avoid afternoon naps as they can interfere with nighttime sleep.
- Get professional help: In some cases, a doctor may prescribe short-term medication, such as a sedative-hypnotic. Modified-release (MR) hypnotics allow the active ingredient to be released at two different rates or time periods and work by slowing down activity in the brain to help patients fall asleep and stay asleep. However, these drugs should be used under medical supervision.
He says it’s important to remember that what works for one person may not work for another when it comes to treating a sleep disorder like insomnia.
“Consistency and patience are vital, as changes in sleep patterns and improvements may take time. A consultation with a doctor or sleep specialist can provide personalized guidance and treatment options that fit your specific needs.”
Author: Pedro van Gaalen
When he’s not writing about sports or health and fitness, Pedro is most likely out training for his next marathon or ultramarathon. Worked as a fitness professional and marketing and comms specialist. He now combines his passions in his role as managing editor at Fitness magazine.
