Sleep deprivation - not being able to sleep well - is one of the most common problems plaguing people today
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Are you reading this after tossing and turning all night?
You are not alone. Studies show that one in two of her Canadians has difficulty falling asleep and staying asleep. Lack of sleep - the inability to sleep well - is one of the most common problems afflicting people today. Sleep experts say this is a widespread public health problem.
According to best-selling author and sleep expert Michael Breus, Ph.D. It can happen for a reason: As he explains on his website thesleepdoctor.com, "disturbances in the sleep environment can prevent sleep, even at uncomfortable temperatures."
And the effects of sleep deprivation can be significant, Breus added. Health problems such as obesity, stroke, high blood pressure, heart disease, type 2 diabetes, and even depression are implicated, as well as long-term problems such as memory problems.
}What is sleep deprivation? "Sleep deprivation occurs when you don't get enough sleep consistently over a long period of time," says Jasmin Lee, a sleep expert at the UK-based company EachNight Mattresses. . "The short-term effects are being cranky and having trouble concentrating. But the long-term effects of sleep deprivation are related to health problems," Lee said in a recent email.
There is a big difference between lack of sleep and insomnia. "Insomnia is a well-defined sleep disorder that involves sleep disturbances at night that cause disturbances during the day," Breus said in his blog. Not everyone who is sleep-deprived develops insomnia.
How many hours of sleep Canadians should get.According to Statistics Canada, Canada's 24-hour exercise guidelines published in 2020 recommend that 18 It has been shown that adults aged 64 to 7 should get 7 to 9 hours of quality sleep, and adults aged 65 and over should get 7 to 8 hours of quality sleep.
Babies, toddlers, children and teenagers need more sleep. According to the Canadian Academy of Pediatrics, the recommended sleep duration for 13-18 year olds is 8-10 hours. Infants (4-12 months): 12-16 hours; Infants (1-2 years): 11-14 hours; Children aged 3-5: 10-13 hours; Children aged 6-12: 9-12 hours . Lack of sleep can affect children in the same way that many adults suffer. "Research shows that sleep deprivation may contribute to obesity in children," says Breus.
With the new school year just around the corner, it's no surprise that many parents struggle to get their children to bed early and meet the demands of their new life. School year. Sleep Foundation helps parents adapt their children to a new sleep schedule, starting with turning off all electronic devices before bed so as not to disrupt the normal circadian rhythms of the little body. We provide some great tips to help you.
What are the symptoms of poor sleep?
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. Insufficient sleep disrupts this process. Not only is memory impaired, but motor skills and body reflexes are also impaired. Case in point, sleep-deprived drivers have slower reaction times.
Weight gain
Lack of sleep causes changes in hormone levels that regulate hunger. The hormone leptin signals that the body is full, and ghrelin signals that it is hungry. Less sleep means less leptin and more ghrelin. It makes you feel more hungry, but slows down your body's reaction to being full. I eat more than I need.
Lack of sleep increases stress. Less sleep increases cortisol levels. Cortisol is a stress hormone responsible for storing energy (sugars and fats) for later use. More stress means your body retains more fat.
Poor decision making
Studies show sleep Deficiency is associated with making risky decisions.You become more impulsive, less likely to think about losses, and focus solely on rewards. often seen.
How can I sleep better?
Practice good sleep hygiene. Establish a sleep schedule - it works. By setting your bedtime and wake-up time, it will be easier to fall asleep at night and wake up in the morning. Your body adapts to your rhythm, so you may automatically feel sleepy when it's time to go to bed. It is important to maintain this schedule on weekends as well. don't sleep
Avoid Heavy Meals
Avoiding heavy meals and snacks may help you sleep better. Heavy meals take longer to digest. When it's time to go to bed, your body is busy digesting, making it difficult to fall asleep.
Darken the bedroom
The body's sleep-wake cycle is influenced by melatonin. Your body is constantly producing melatonin, but production is lowest during the day and strongest at night. This is because the more light you are exposed to, the less melatonin you have in your body.Darkening your bedroom will induce sleep.
Avoid mobile phones and laptops
When using electronic devices, you are exposed to blue light that deceives your brain. Thinking it's still daytime stops melatonin production, making it harder to fall asleep.Avoid electronic devices 1-2 hours before bed.
– eachnight.com
Bring in something fresh.
After spending the day in nature, I came home so relaxed that I had the best sleep ever. This is natural airflow and it works like magic. Fresh air circulating in your bedroom is one of the easiest ways to improve air quality.For diseases, conditions, wellness, healthy living, medicines, treatments and more visit Healthing.ca, a member of the Postmedia Network.
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