Sleep is an important element of our daily lives. Before proceeding to anything else, we need to know what sleep is. Sleep is an altered condition of consciousness. In this state, we do not have many interactions with our surrounding environment. Also, during sleep, we are somewhat quiet. Moreover, during sleep, we are still. However, the stillness depends on the stage of sleep we are in.
Unlike our physical state during sleep, our brain is very active. It carries out plenty of important functions during sleep. Sleep is vital to every function in the body. It affects our mental and physical functioning the next day. In short, sleep is truly interdisciplinary. The prime reason for this is that it touches on every element of health. In this article, we will discuss the impact of sleep on our bodies. Also, we will give you tips on how you can make your sleep better.
Impact of sleep on our mental health
Sleep and mental health are related to each other. They go hand in hand. When you have good sleep, you ultimately have good mental health. Good sleep is like a baseline for good mental health. For example, if you do not sleep sufficiently one night, it can dramatically impact your mood the next day. Chronic exposure to bad sleep quality is interrelated. For instance, a bad sleep routine can result in anxiety, depression, and other ailments. Furthermore, there are also bidirectional associations. It means that experiencing depression and anxiety very often influences sleep. Ultimately, it impacts our ability to manage anxiety, depression, and so on.
Impact of sleep on immune system
Vicky Cano, chef and recipe developer at mealfan, said: “Medical theories of sleep tell us that sleep repairs and restores the body. It helps make people feel refreshed every morning after having a good sleep. When we sleep, our body produces growth hormones. These hormones are vital for development in adolescents and children. These growth hormones also repair cells and tissues in people, no matter what their age is.
“Also, the body produces cytokines when we sleep. This hormone supports the immune system in battling infections. When you have insufficient sleep, it impacts your body’s immune response to any disease or infection. Chronic sleep loss can make people more prone to common infections. These common infections include the cold or flu. When you have a bad sleep routine continuously, it can over time lead to a greater risk for immunodeficiency.”
Impact of sleep on blood sugar levels
Max Mikhaylenko, president and co-founder at Snap Supplements, said: “Sleep affects the body’s relationship with the hormone insulin. It helps blood glucose, or sugar, enter the body’s cells. The cells then utilise glucose as energy. When you get adequate sleep of seven hours or more every night, it helps ensure blood sugar is controlled in the body. Adults who sleep less than seven hours every night are at increased risk for type 2 diabetes. Insufficient sleep increases the resistance to insulin. This is because cells are not competent to utilise insulin properly. As a result, there is too much sugar in the bloodstream. “
Tips for getting better sleep
Many people are unable to get sufficient sleep, no matter how much they try. Many ways can help you get better sleep. Below, we have mentioned a few of them. Read on to get to know them.
- Create a consistent sleep schedule. A consistent sleep and wake routine can help your body keep a regular internal clock. Sleep professionals suggest going to bed and waking up at the same time every day. It also includes weekends. Some people, particularly adults, like to nap during the day. They do this to avoid sleepiness. Though these naps should not last more than 20 to 30 minutes,. Naps of this duration reduce fatigue without affecting sleep schedules. If you take naps that are too long, it can reduce alertness. Also, it can waste the purpose of napping.
- Make a quality sleep environment. Every individual’s preferences indeed differ. Though most people sleep best in a quiet, dark, and cool bedroom,. Too much noise or light at night can interrupt sleep. If you cannot make the surroundings dark, you can get an eye mask or blackout curtains. They will help you eliminate unwanted light. Plus, you can get earplugs and noise machines. They can lessen distracting noises. Besides, a good fan can cool the room and act as a noise machine. Furthermore, replace worn, old, or uncomfortable mattresses and pillows. You can replace them with new and comfortable ones. They can also help improve sleep quality.
- Avoid screens before bedtime. Nowadays, people use their phones or tablets before sleeping. It is one of the worst habits that can impact your sleep. Keeping electronic devices aside at least 1 hour before bedtime can make it easier to fall asleep. All types of screens emit blue light. This blue light can be disruptive to your body’s natural production of the sleep hormone melatonin. When your body lacks melatonin, it results in difficulty falling asleep. Therefore, sleep professionals suggest developing a relaxing routine an hour before bedtime. During this period of winding down, select a restful activity. These activities can include reading or taking a warm bath.
- Talk to a doctor about sleep. Martin Seeley, CEO of Mattress Next Day, said: “There are times when you follow every tip to make your sleep better but you fail every time. Therefore, if you are concerned about your sleep routine, you can consult with a healthcare provider. You can also keep a sleep diary. In that diary, record sleep experiences and other symptoms. When you consult with a health care provider, discuss these symptoms with a doctor. It will help them identify possible causes for inadequate or interrupted sleep. Doctors can also talk through tailored strategies for making sleep better. Also, refer individuals for extra testing as necessary.”
Nowadays, a busy life hardly gives you time to rest. It can make getting a good night’s sleep every day a dream. But sleep is as significant for good health as exercise and diet. Good sleep makes the brain’s performance better. Also, good. sleep has a positive effect on your mood and health. When you do not get enough quality sleep regularly, it increases the risk of many disorders and diseases. Therefore, everyone should be considered to have had a good night’s sleep. People who have night shifts or irregular working schedules may find having quality sleep challenging. Therefore, if you are one of those who have tough working routines, you can follow the above-mentioned tips. These tips can help.yoAnd times of great stress, like the current pandemic, can disrupt our normal sleep routines. But there are many things you can do to improve your sleep.
Tim Williamson, a psychology graduate from the University of Hertfordshire, has a keen interest in the fields of mental health, wellness, and lifestyle.