The clock went off with that annoying ringtone (it doesn’t matter which one, eventually they all become ANNOYING). It’s time to wake up, again. So, once again you do the mental math (if I sleep for 10 more minutes I can still make it), reevaluate your life choices (do I really need a job/friend/activity that disturbs my sleep?), and maybe slide into an existential reverie (what’s life? what’s the point?). Anyone who’s not had a proper night’s rest may have experienced something like this. So what does it matter if we don’t sleep well? Research says a heck of a lot! Let’s find out more!
The Consequences
A study [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8477644/] found 57.2% of Indians (out of 808 participants) reported poor sleep quality. As busy as our lives have become, sleep almost seems like a liability, an insult to the lifestyle we lead now. This is unhelpfully glorified by the media using phrases like “hustle” and articles titled “successful people sleep less”. To top it all off are videos of self-proclaimed “Gurus” and such claiming we only need to sleep 4 hours. Anyone who has been up for more than 16 hours knows that they’re not succeeding, they’re simply clamoring to rest ASAP! It may happen that we discount the importance of sleep because we don’t truly comprehend the direct consequences of improper sleep. So let’s go over some research-backed consequences of improper sleep:
- Impaired Memory: Can’t remember things that are just told to you, or things that happened long ago.
- Impaired Attention: Can’t focus on a task or get anything done.
- Impaired Decision Making: Can’t decide what outfit to wear, which route to take, what lunch to order, and errors in other increasingly more important decisions.
- Negative Health Consequences: It increases the risk of hypertension, diabetes, obesity, heart attack, and stroke.
- Negative affect: Increased irritability, frustration and stress which is exhausting on top of the sleep deprivation!
- Mental Health Issues: If the sleep deprivation is consistent enough, a person may suffer from anxiety and/or depression.
So when one hasn’t slept properly they can’t think, act, feel, perform, in short they can’t live as well as they could have had they gotten restful sleep. Granted that what constitutes restful sleep differs from person to person but on an average, 7-8 hours is considered necessary to allow the body to recharge for the day to come! How can a cup be filled unless it is first empty?
Why am I Struggling with Sleep?
If you’ve had difficulty finding juuust the right position to help you sleep, or have an overactive mind that simply won’t shut up, you’re not alone! A study [https://m.economictimes.com/magazines/panache/world-sleep-day-frequent-need-to-pee-killing-your-sleep-study-reveals-whats-keeping-indians-awake-at-nights/articleshow/98723220.cms] conducted by LocalCircles in 2023 revealed that 52% of respondents reported difficulty falling or staying asleep! What are some reasons that your quality of sleep may be hampered?
- Caffeinated beverages: As tasty and crucial as the fast juice is for a lot of us, the effects of caffeine stay with us for 6 hours and having it close to bedtime can definitely make things fast when they need to be slow!
- Alcohol: It’s a common taboo that alcohol helps induce sleep. In truth however, besides the initial drowsiness, the effect of alcohol on sleep is ultimately negative. It reduces REM sleep (which is when our body regulates itself), and increases sleep interruptions.
- Sugary foods/beverages: As fun and tasty as they are, having food and beverages high in sugar close to bedtime leads to decreased sleep quality, increased sleep disturbances, and reduced deep sleep according to research. Even eating heavy meals right before bed disrupts quality sleep!
- Screen Time: The light from our phones can suppress the production of a hormone crucial to falling asleep. Gasp! Betrayal! Too much screen time before bedtime therefore also disrupts our sleep, and if we lose track of time it may reduce our sleep time!
- Mental Health Distress/Disorders: Anxiety and depression are not just caused by bad sleep, but can also cause bad sleep. Other emotional upheavals and distresses, including certain mental health disorders can make getting good quality sleep a challenge.
How to Get Better Sleep?
Improving our sleep quality is a trial and error process, but that doesn’t mean we can’t use some science to augment and get a boost to the process. Some ways to do that is:
- Create a Relaxing Bedtime routine: What we do before bedtime is as important to the quality of our sleep as what we do while trying to fall asleep. Winding down 30-60 minutes before bedtime with calming activities like reading, taking a warm bath, or practicing relaxation techniques (like meditation and deep breathing).
- Optimize your Bedroom: Let’s be honest, the bedroom is a sacred space. If there is a lot of light or noise that interrupts the quietness that falling asleep requires. Invest in blackout curtains and earplugs and try to ensure that you are surrounded by what is a comforting environment for you!
- Limit Screen Time: Yes yes, we said it once already. Screens bad. But it’s true! Using screens closer to bedtime may ruin what could possibly be the most restful sleep of your life! Try to reduce screens at least an hour prior to bedtime for best results.
- Avoid Stimulants, sugar, alcohol, and heavy meals before bed: Another reminder, and an important one! Our body is highly sensitive to food and drink, and avoiding them closer to bedtime is what will ensure a night of good Zzzzzz.
- Regularizing your sleep times: We’ve heard many an elder scolding us to sleep on time and wake up on time. How annoying! But wait…maybe they’re onto something? Our bodies are on what is called a circadian rhythm, which is essentially the routine our body is used to. The more regular it is, the easier it is to fall asleep at that designated time and to have a more restful sleep!
- Going to a Mental Health Professional: If your thoughts and mood obstruct you from getting a good night’s sleep even after you do all the aforementioned tips to the letter, then it is a good idea to call in some reinforcements- mental health professionals! Often, people that suffer from insomnia also suffer from distress or disorders which turn into vicious cycles that destroy sleep. A mental health professional will help you break this cycle and teach you how to better manage your thoughts!
What works for people may be different, or even weird. Who cares as long as it works for you! Margot Robbie still sleeps with a teddy bear that she had when she was a kid. If it ain’t broke! So experiment, find whatever is right for you and you are on your way to have beautifully restful sleep on a daily basis! And if you feel like you want help, we are always just a call away!
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8477644/
https://www.ncbi.nlm.nih.gov/books/NBK19961/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8651630/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656292/
https://www.health.com/condition/sleep/how-to-shut-off-brain-sleep
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9869278/
https://pubmed.ncbi.nlm.nih.gov/36119103/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10647640/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666864/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666864/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4377869/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4694021/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5572521/