Recently a lot of adults have been looking forward to ways to get their sleep back on track The adverse impact of sleep deprivation has us all worried
According to Philips Global Sleep Survey 2019 approximately 62 of the worlds adult population reported not getting as much sleep as they wouldve liked
And as per a recent 2021 study 20 of the participants relied on supplements 8 on aids and 3 on other sleep comfort products
Well theres no denying that sleep is as important for our well being as eating and breathing Its not an activity but rather a necessity
In this post we have listed the 7 most important things that everyone needs to know about sleep Time to make sleep a priority
Routine is the Key to Sleep Success
Having a consistent sleep schedule is crucial for good sleep quality It is because your body loves following a routine It is not spontaneous but rather systematic and organized
When we sleep at a particular time every day our brain adjusts our body accordingly The circadian rhythm sleep regulation system releases sleep and wake hormones at the same time
As a result we start a day energetically and gradually feel a wave of tiredness washing over us by night time Hence allowing us to take a good undisrupted sleep
Hypersomnia Exists
We all have heard about insomnia that deprives people of sleep But have you ever heard about hypersomnia It surely exists
Hypersomnia refers to a condition in which an individual experiences continuous episodes of excessive sleepiness One can experience these episodes either at night or throughout the day
Also hypersomnia can occur as one prolonged sleep or recurring naps Some other symptoms include irritation slow speech appetite loss restlessness and memory issues
Simply put hypersomnia is oversleeping It may occur due to several reasons such as depression obesity
Snoring is a Sleep Disorder
Often we overlook snoring and dispose of it as an irritating habit of someone However snoring can be an indication of a serious underlying issue also called obstructive sleep apnea OSA
Obstructive sleep apnea is a sleep disorder largely characterized by snoring It also gets accompanied by these symptoms
Breathing pauses
Morning headaches
Restless sleep
Gasping during sleep
High blood pressure
Daytime sleepiness
Sore throat
Approximately 50 to 70 million individuals in the US suffer from sleep disorders with sleep apnea the most prevalent Over time obstructive sleep apnea worsens and can cause premature death It paralyzes the muscles of the airways As a result it causes oxygen levels to drop significantly low
Adults the Sleep Numbers
Most people sleep according to their daily activities and level of exhaustion However did you know studies recommend a certain amount of sleep
Well these hours of sleep suggested by studies is optimum Following the guidelines can help improve the overall sleep quality It also enables you to perform at your best the next day
The recommended sleep guidelines for adults include 7 to 9 hours of sleep This particular adult categorization includes 18 to 64 years old individuals
Of course you may tweak the sleep schedule slightly as per your schedule and activities However do not exceed the limit extensively
For example as an adult you may sleep 7 to 10 hours or 6 to 8 hours But sleeping for more than 12 or less than 5 hours can cause great disturbances
The Deadly Link to Heart
We all associate our heart and blood circulatory system with the core responsibility of keeping us alive But what is that one significant factor affecting the heart itself Its sleep
Sleeping is the resting and recharging period of our bodies Every organ and part is restoring its strength for the next day
Now we experience different stages during our sleep REM and NREM When we are in the NREM non rapid eye movement stage our heart rate drops and causes stabilization in breathing
These changes occurring in the NREM stage reduce stress on the heart Hence the heart can recover from the strain received throughout the day
Insufficient sleep or disorders reduce the periods we spend in the NREM stages As a result our heart is unable to recover fully before taking up another days load
It is why sleep deprived people are most likely to experience heart issues These include heart attacks strokes and diabetes
Weighted Blankets Improve Sleep Quality
Weighted blankets are what they seem like literally These are heavy blankets that are available in two styles knitted and duvet Both of these use different weight adding techniques
A duvet blanket uses plasticglass beads or ball bearings whereas knitted blankets use dense yarn to add weight Surprisingly these blankets enhance sleep quality to a great extent
Weighted blankets utilize deep pressure stimulation to trigger the production of serotonin mood boosting hormone and melatonin sleep hormone It also lowers the release of cortisol stress hormone Consequently one can sleep better
Sleep Deprivation and Infertility
Research shows that women sleeping less than 7 hours a day were 15 percent less likely to get pregnant than the ones who slept 7 to 8 hours You see the region of the brain responsible for producing sleep hormones also releases reproduction hormones Hence sleep deprivation can trigger infertility in both men and women These interesting facts will help you understand sleep better The number one fact you should know about sleep is that Alaska Sleep Clinic is the most comprehensive sleep lab in Alaska You should never sacrifice your sleep to work hard Do everything in its time and place and youll be successful Have a lovely night
