They say that sleep is a necessity not a luxury, and it couldn’t be more agreeable.  As we age, we allot most hours of our day fulfilling responsibilities and obligations, neglecting the advised hours of sleep our bodies need.

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More often, we sacrifice the comfort of dream land to meet deadlines, submit overdue paperworks, get updated with various live-streaming contents, or even finish a Korean drama series.

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May the reason be a priority or not, it is vital, as a human being, to rest and have enough hours of sleep. Sleep deprivation is one of the many factors of poor performance, physically or mentally. Before discussing the effects of lack of sleep, let’s first talk about some of the reasons why most of us are having a hard time dozing off.

 

Why is it hard to get a good-night-sleep?

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Do you also find it hard to fall in a deep slumber at night with no apparent reason at all? Even if we badly wanted to sleep early, the unknown seems to be keeping us awake for hours. Well, there’s a reason for that.

According to Harvard Health Publishing, the reasons why we lack good-quality sleep are:

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   1.  Sleep apnea

It is a serious disorder in which breathing repeatedly stops and starts. If you snore loudly but still feel tired even after a full night's slumber, you might have sleep apnea. In this state, oxygen can be blocked from reaching your lungs while sleeping. Snoring might not be the main reason but it is noticeable to still feel sleepy the next day. 

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   2.  Diet

What you eat affects the quality of your sleep. Eating large amounts of food, especially oily and salty ones, can make you feel uncomfortably full. It causes heartburn that leads to annoyance while trying to sleep. Also, too much caffeine (not just coffee but everything with caffeine) can make you lose sleep at night.

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   3.  Lack of exercise

Exercising also affects your sleep routine. Not engaging in physical activities means your energy is not being used up, resulting in energy being stocked up until night. It is advised to consume your energy bank to feel less energetic at night. Working out regularly can help.

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   4.  Pain

Arthritis aches or any pain does not make for a restful night. Lack of sleep can make you sensitive to pain and may stimulate inflammatory pathways that create unexplainable sting. 

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   5.  Depression

It is a mental disorder that can cause sleep disturbance, including insomnia and too much sleep. Overthinking is one of its factors that make a lot of people stay up at night.

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   6.  Stress

You will find it impossible to sleep when you are stressed. Being calm brings peace, and stressing over a lot of things is nowhere near a calm state. 

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   7.  Poor sleep habits

Staying up too late or doing stimulating activities before bed can make you lose sleep.

 

What happens when we lack sleep? 

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According to Cleveland Clinic Health Essentials, not having enough sleep has numerous negative influences on your health. Some of the problems include:

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• Lack of alertness

You may not function properly due to absence of focus. 

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• Excessive daytime sleepiness

It can make you feel exhausted during the day.

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• Impaired memory

It can affect your ability to think and focus on things that need to be done.

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• Relationship stress

It can make you lose mood control that can start conflicts with other people.

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• Quality of life

You become less likely to engage in physical activities.

Although these are only short-term problems, it may take a serious toll on one’s health if there are continuous unhealthy sleeping habits. Some of the long-term problems are high blood pressure, diabetes, heart attack, heart failure or stroke, obesity, depression, impairment in immunity, and lower sex drive.

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How can I have a better sleep?

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All techniques boil down to a simple answer: have good sleeping habits. According to Sleep Foundation Organization, there are ways for you to make yourself sleep early. Here are some recommended solutions for such: 

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   1.  Creating a Sleep-Inducing Bedroom

Design your sleeping environment. From pillows, mattresses, beddings, and lighting to temperature and aromas – it is very essential to consider these factors to eliminate possible disturbances while you sleep.

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   2.  Optimizing Your Sleep Schedule

Adjust yourself gradually and have a sleep schedule for a better sleeping pattern. Setting a fixed time when and how long to sleep helps a lot in fixing your pattern. Also, it is advised to limit naps to 20 minutes to avoid being awake at night

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   3.  Crafting a Pre-Bed Routine

Making a pre-bed routine where you condition your brain before sleeping is effective to most people. Winding down, lowering the lights and disconnecting from devices are some of the tips you can try for a start. 

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   4.  Fostering Pro-Sleep Habits during the Day

Healthy habits such as daily workouts, timely meals, monitored caffeine and alcohol intake, and nicotine avoidance should be observed for a convenient sleep at night. Avoiding your bed at daytime is also a trick to develop a strong mental association with it at night. 

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   5.  Other Effective Techniques

Tips are not limited to the mentioned advice above. You can also try other relaxation methods such as breathing, meditating and calming of mind and body. In addition to that, keeping a sleep diary is conducive to monitor your sleep experience and list methods that work for you. If none of these were effective and your condition is worsening, it is best to consult a professional for your health and safety.

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A lot of us are struggling with our sleeping patterns, especially this pandemic. With COVID-19 still spreading in the country, it is understandable to be affected by uncertainties of what tomorrow might bring. Harder than it ever was, stress and anxiety have taken a toll over us resulting in less and less peaceful nights.

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We have more reasons to improve our health and boost our immunity to combat the probability of acquiring the virus. Now, more than ever, our bodies need us and sleep is one of its ways to recuperate. Give it some rest, now is the riskiest time to sacrifice your health.

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