Sleep

Most of us have felt the effects of a lack of sleep, and probably spent a day or two at work feeling grumpy and lethargic. But did you know that continued sleep deprivation can also have profound consequences for your physical and mental health?

Figures show that one in three people suffer from poor sleep, with stress, computers and taking work home often blamed for the lack of quality slumber.

Regular restless nights and poor levels of sleep can put you at risk of serious medical conditions including obesity, heart disease and diabetes. It could also shorten your life expectancy.

There are many factors that can contribute to poor sleep including stress, anxiety, depression, sleep apnoea, other illnesses, and stimulants. In this case you should consult your GP. Sometimes, however, it can be as simple as having an uncomfortable mattress, sleeping in a new environment, or having a change in routine. These types of disruption are usually temporary and your usual sleeping pattern should right itself.

How Much Sleep Do You Need?

As a general rule of thumb, most people need around eight hours of good quality sleep a night to function properly. However, it is normal for this to vary from person to person, with some needing more and some needing less. What matters is that you find out how much sleep you need to feel alert and refreshed the next day and then try to achieve it.

If you often find yourself waking up tired and then spending the rest of the day longing for a chance to have a nap, it’s highly likely that you’re not getting enough sleep.

A variety of factors can cause poor sleep, including health conditions such as sleep apnoea. But in most cases it’s a matter of bad sleeping habits.

What Happens To My Body If I Don’t Sleep?

Most of us have experienced the irritability, short temper and lack of concentration that often follow a poor night’s sleep. It’s a feeling that can stay with you all day. The good news is that while missing a night’s sleep will make you tired, it won’t harm your health.

However, after several sleepless nights in a row, the mental effects become much more serious. Your brain will start to become foggy, making it more difficult to concentrate and make decisions. You’ll start to feel down, and may nod off to sleep during the day. Your risk of causing injuries and accidents to yourself and others, at home, work and on the road increases significantly.

If it continues, lack of sleep can affect your overall health and make you prone to serious medical conditions such as obesity, heart disease, high blood pressure and diabetes.

Seven Ways A Good Night’s Sleep Can Help Boost Your Health

1. Sleep can help to boost your immunity
2. Sleep can help you lose weight
3. Sleep boosts your mental wellbeing
4. Sleep prevents diabetes
5. Sleep increases your sex drive
6. Sleep wards off heart disease
7. Sleep increases your fertility

Catch Up On Lost Sleep

If you don’t get enough sleep, there’s only one way to remedy this – by getting more sleep. Sounds simple, but it can be challenging once you’ve got into the habit of having restless nights and broken slumber.

This is something you’ll have to work at, and it won’t happen with just one early night. If you’ve had weeks or months of restricted sleep, you’ll have built up a significant sleep deficit, so expect recovery to take at least a few weeks.

Starting on a weekend (it’s generally when you’ll be most relaxed), try to have an extra hour or two of sleep a night. Go to bed when you’re feeling tired, and allow your body to wake you up naturally in the morning without an alarm.

Aim to sleep for upwards of 10 hours a night, at first. After a while, the amount of time you sleep will gradually decrease to a normal level.

Don’t fall into the trap of relying on caffeine or energy drinks as a short term pick-me-up, as they may provide you with an energy and/or concentration boost temporarily, but can disrupt your sleep patterns even further in the long term.

If you’re having trouble sleeping, or are worried about feeling tired, it may be wise to consult your GP. You can also take a look at our useful links section below.

Links

• The Better Sleep Council US
• Patient – Sleep Problems Self Help Guides
• Health – Benefits Of Sleep
• National Sleep Foundation – sleep, exercise and nutrition
• Web MD – Sleep Deprivation
• Healthline – Sleep Deprivation
• Australasian Sleep Council Advice
• NHS – Sleep & Your Health
• The Sleep Council UK
• British Sleep Society
• Mind – Sleep Issues