The Negative Effects of Lost Sleep

One in three adults in North America don't get enough sleep each day. 30% of people in the US suffer from insomnia, which affects the quality of their sleep, as well as the duration. Being sleep deprived is all too common among us, and it's taking a toll on our daily health and well-being.

In one study, researchers noted that participants who didn't get adequate sleep gained weight, and their bodies had a harder time controlling their blood sugar levels. They also found that sleep deprivation can dampen our mood and suppress our ability to concentrate and remember.

Chronic lack of sleep can present other concerns in cardiovascular, immune and nervous system. It can lead to daytime sleepiness, which in turn is the culprit behind poor performance, forgetfulness, and accidents on the road and at work.

What are the positive things that good sleep will do for you? You will get sick less often, will have an easier time maintaining a healthy weight, be able to make better decisions and experience less stress, maintain a positive mood and get along better with everyone around us, and finally we would be able to think more clearly, form long term memories more easily, and do better in every endeavor.

Quality of sleep will improve if we prioritize it. It's well worth our time and effort to ensure that we're getting enough high-quality sleep each night. Below is a check list that anyone can use to get a better night's rest.

A. Develop a Going to Bed routine: A short, simple routine like turning down the covers, shutting off the lights, checking doors, getting a drink of water and brushing our teeth, can help to mentally prepare for sleep. Also, you can try some relaxation techniques like guided meditation, mindful breathing, or visualizing a favorite, comfortable place to drift off faster.

B. Make your bedroom a relaxing place- comfort and quiet make a big difference in getting a good sleep. Keep your bedroom cool and dark. Invest in comfy mattress, good pillows, light bedsheets, and light blocking curtains or blinds. In the winter, the comfort and heaviness of a wool blanket can't be beat. Remove electronics or anything that's noisy or produces light.

C. Limit screen time before bed. Phone, TV, and computer screen emit blue light that disrupts your body's melatonin production. Turn off the screens at least an hour before bedtime. Try reading a book instead.

D. Pay attention to what you consume. Caffeine, nicotine, and alcohol are all sleep disrupters. Stimulants like caffeine and nicotine make it hard to relax and drift off. Alcohol may make you feel sleepy, but it can also cause you to wake up more during the night and lower your overall sleep quality.

These adjustments, though personal, can ripple outward. Share your knowledge with others. In our collective journey toward better health, even a small change can enhance lives for the better.