Some people can fall asleep peacefully the moment they lie down on the bed. Such people wake up with a fresh mind and body and also tend to appear healthier, happier, and more relaxed. However, some people find it difficult to fall asleep, and even after they do, their sleep is fitful and light. Such people wake up with morning grogginess and can feel tired and exhausted even after sleeping. If you belong to the latter group, a few reasons might deprive you of sleep.
The Consequences of Sleep Deprivation
While lack of good quality sleep could be due to natural factors such as aging, other conditions may cause sleep deprivation, also known as Chronic insomnia. Before we learn more about these conditions, let us have a look at the consequences of lack of sleep. The long-term effects of sleep deprivation are:
- Chronic insomnia can cause health risks such as obesity, high blood pressure, diabetes, depression, etc.
- Lack of sleep can impact short-term and long-term memory.
- Because of inadequate sleep, you may not be able to concentrate well.
- Sleep deprivation can also make you moody and short-tempered.
- Poor sleep patterns can affect balance and coordination in your body.
- It can also lower the libido and also cause poor immunity.
6 Reasons Why You Might Not Be Sleeping Well
Your body needs sleep just like it needs oxygen, water, and food to function appropriately. Not getting a minimum of 6 to 7 hours of sleep daily for long periods can cause health risks, as mentioned above. However, if you figure out the reasons for your inadequate sleep, you can take appropriate measures. Listed below are some of the reasons that may affect your sleep.
While some medicines have sleep-inducing chemicals, others can have the opposite effect. Medicines such as corticosteroids and antidepressants may interfere with your sleep. Therefore, check your medicine cabinet to see if any medications you take steal your sleep. If you are not sure, ask your healthcare provider about it.
A person with a narrow jaw or different muscle tone can develop a condition known as sleep apnea. Additionally, people who snore and are overweight can fall prey to this condition. It causes repeated pauses in breathing while the person is asleep. Thus, it blocks the constant supply of oxygen to your lungs while you are sleeping.
Snoring in your sleep and still feeling groggy after sleeping can be one of the symptoms of sleep apnea. Getting a sleep test done will let you know if you need medication or little adjustments like sleeping on your sides, and weight loss can help you overcome this condition. Your doctor might also suggest the use of a CPAP machine that helps in keeping your airways open while you sleep.
You are what you eat. Therefore, your diet can easily affect your sleep. Consuming spicy foods can cause acid reflux and heartburn, which invariably affects sleep. Having high-calorie meals can leave you uncomfortably full during night-time and can also make you obese in the long run, which may, in turn, lead to sleep apnea. Consuming high amounts of caffeine in the form of coffee, tea, and even energy drinks can lead to sleep deprivation. Having a glass of wine with or after dinner may help you fall asleep but will not allow you to sleep deeply.
Moderate exercise helps in relieving muscles of any discomfort or pain and enhances sleep quality. Studies show that aerobic exercise decreases insomnia and sleep issues. In fact, doing light exercise 30 minutes before you go to bed can help you fall asleep faster and keep you in a deep sleep for longer. Conversely, if you sleep better, you are more likely to feel energized to exercise the following day. Therefore, rest and exercise complement each other.
Restless Leg Syndrome and Other Conditions
More than 10 million people in the world experience Restless Leg Syndrome. It causes an irresistible urge to move your legs, especially while trying to fall asleep. Additionally, you may also experience a creepy crawling feeling in your legs. Getting up and moving around can help it go away. Other conditions, such as hyperthyroid and depression, may also cause sleep deprivation. You can try yoga for thyroid and depression to overcome such issues.
Stress and Poor Sleeping Routines
Some people like staying up late. Others engage in stimulating activities that can disturb their sleeping patterns. Therefore, poor sleeping routines may cause chronic insomnia in the long run. Fixing sleep time and engaging in sleep-inducing activities can help you make a routine for a good night’s sleep.
Stress is another component that can cause sleeplessness. Therefore, if you are stressed about anything, try some relaxing activities before going to bed, such as reading a book, sewing, and meditation. Activities like yoga help you wind down but also help with conditions such as thyroid management.
Sleep is essential for your body to work correctly. Without adequate sleep, your body cannot heal and restore its chemical balance. Sleep also helps your brain forge new connections and retain and remember things. Therefore, if you are not sleeping well, take self-care measures and make changes to your lifestyle to sleep better.