Are you lying awake at night and waking up groggy in the morning? What are the causes of sleep loss & disrupted sleep in an adult? are constant mood swings, ill health, and decreased alertness becoming a regular problem?
According to a recent government study, over 30 percent of people adults in the world aren’t getting enough sleep.
Sleep loss or disruption is a serious medical condition that can cause many health issues. A full seven hours is recommended by the Centers for Disease Prevention and Control (CDC) for an adult.
Sleep deprivation or sleep disruption can cause developmental issues in children as well. However, there are many ways to improve sleep in children & adults. But first and foremost, we must know how disrupted sleep affects our body?
What are the effects of sleep loss or disrupted sleep on the body?
Sleep loss or sleep deprivation can many health issues including the risk of chronic diseases because it weakens the immune system. It hampers your lifestyle and productivity. Many physiological and psychological issues have been linked to sleep deprivation.
- high blood pressure
- low sex drive
- Poor sense of balance
- Mood swings
- Poor concentration
- Weekend immune system
- Decreased fertility
- Depression & anxiety
Many studies show that sleep-deprived individuals are at a greater risk of obesity.
What are the main causes of sleep loss?
While stress, physical conditions, and family situations can impact your sleep, there could be many physiological, psychological or other external factors that could disrupt sleep. However, there are three major sleep inhibitors that are easy to control: screen time, caffeine, and indoor air quality.
The blue LED lights on your television, phone, and other screens can suppress melatonin, a vital sleep hormone, by as much as 85 percent.
What’s the Solution? – You can protect your sleep cycle by turning off electronics at least 30 minutes before bedtime. If you must look at your phone at bedtime, you can minimize the number of blue LED lights by setting your iOS device to Night Shift mode or by downloading the Twilight app for Android.
Caffeine is another serious sleep disruptor.
What’s the Solution? – Experts advise that you avoid coffee, chocolate, tea, protein bars, and other foods and drinks that are high in caffeine at least six hours before bedtime. Instead, barefoot walking for 10minutes before bedtime can help to induce good sleep.
Indoor air quality
Indoor air quality also impacts your sleep by aggravating sleep apnea and allergies, robbing you of oxygen, and leaving you restless.
What’s the Solution? – You can improve your indoor air quality by avoiding scented products, keeping your home’s surfaces and linens clean, changing your HVAC filters regularly and scheduling regular HVAC maintenance.
Sleep loss or disrupted sleep can be cured by changing your lifestyle and health habits. Sports or Physical activities, regular gyming, eating healthy food can help insomnia to a great extent. Staying calm & positive helps to improve your sleeping pattern as well as the overall quality of life.
Want to know more? This infographic can help you discover more ways to get the rest you need.