If you have ever stayed up late, you are well aware that sleep deprivation can lead to clouded thinking, low productivity, memory loss, impaired problem solving, and an overall “bleh” feeling.
But did you know that if you do not get enough sleep frequently, it can take a toll on your weight, your risk of heart disease and stroke, your immune system, and your mental health?
Why Sleep Is Important
If you are in the workforce, you most likely care a few healthy work/life balance, right? Your body wants that same balance. It works for you all day long, and it needs downtime to recharge because while you are sleeping, your body is doing more than simply laying there leading to dreams of tacos.
In a normal, uninterrupted night’s sleep, your body cycles between two main categories: “quiet sleep” and “REM sleep.”
Deep sleep has four stages of progressively deeper sleep. Your body temperature drops, muscles relax, heart rate drops, and breathing slows. This resting level allows the body to make necessary physiological changes that help boost your immune system. Important things.
REM (fast eye movement) sleep is when you have crazy dreams that you tell your coworkers about
The next day. Everything increases – body temperature, blood pressure, heart rate and respiration. Research has shown this stage of sleep improves learning, memory and emotional health. So yes, staying up late is in fact detrimental to passing that test.
When you do not get enough sleep to recharge your body, sleep deprivation occurs. Basically, your body is continually under stress. You release chemicals called cortisol and glucocorticoids which aren’t good for your body. In fact, they thwart many of your body’s production processes. Glucose is not produced efficiently, your appetite-control hormones are impaired, and insulin resistance increases (which can lead to weight gain).
Why Sleep Is Important for Mental Health
It is obvious that sleep deprivation wreaks havoc on the body. So it is no surprise that it affects the mind as well. America is known for having a sleep deprived culture, and with approximately one in five American adults living with a mental sickness, it is crucial to look at the relationship between mental health and sleep.
The two are, no doubt, connected. Individuals with mental health problems are more likely to experience insomnia or other sleep disorders. However, what happens to mental disorders when sleep deprivation is added?
New studies show that sleep deprivation can cause and/or worsen symptoms of mental sickness. This varies based on the disorder and every individual case.
Depression
Between 65% and 90% of adults living with depression suffer from a sleep disorder, the most common of which is insomnia. Without enough sleep, those suffering from depression are likely to see affected results. Their insomnia makes them less likely to respond to treatment than those without sleep disorders.
Furthermore, sleep problems have been shown to increase the risk of depression. Several studies have shown that many patients report sleep problems before they become depressed.
Bipolar disorder
The majority of individuals with bipolar disorder (69% – 99%) also suffer from sleep problems. However, with this disorder, sleep problems vary. Many experience insomnia or report sleep deprivation during manic episodes. Studies show that 23% to 78% of bipolar patients oversleep (a disorder called hypersomnia), while others experience insomnia or restless sleep.
Worry
For adults struggling with anxiety disorder50% also experience sleep disturbances. It is also quite common for these people to suffer from post-traumatic stress disorder (PTSD), panic disorder, obsessive-compulsive disorder, and phobias.
Unfortunately, because high levels of stress cause insomnia, it can in fact exacerbate anxiety disorder symptoms or even hinder recovery. For example, if sleep is disrupted in someone living with PTSD, it can lead to suppressed negative emotional memories and deprive them of the benefits of varied therapies.
What can be done?
If you, or someone you care about, is struggling with a sleep disorder, there are steps you can take to find your sleep.
One of the first things you can do is control outside factors. Consider your sleep structure – a performance tool to find your best night’s sleep. How old is the mattress you sleep on? If you have seen you wake up with aches and pains, maybe it is time to go shopping. This is among the easiest changes you can make that you have complete control over.
Also, consider adding comfort elements to the bedroom – white noise machine, softer lighting, relaxing sheets, pajamas, etc.
You may need to watch what you are putting into your body. We know caffeine can keep you awake, but alcohol and nicotine are also causes of sleep deprivation. Alcohol can help you fall asleep, but when the effects wear off, many people wake up. Nicotine, on the other hand, speeds up your heart rate and thinking. Not good for sleeping.
Regular exercise has many benefits, and one of them is helping people fall asleep faster and spend more time sleeping soundly with fewer midnight disturbances.
Many people swear by relaxation techniques like meditation, guided therapy, deep breathing exercises, and progressive muscle relaxation to calm themselves as they prepare for a long night of sleep.
If nothing else works, consult a medical professional to consider other options to help your body find a work/rest balance. It is important to address these issues for the sake of your overall health and happiness.