Who hasn’t had trouble falling asleep? Whether it’s worrying about something, or just not being tired. At some point in our lives we are very likely to come across a hard night’s sleep. The secret to better sleep is usually a combination of factors – but what are those factors?
You may even be the type to say, I go to bed early, sleep till the alarm goes off, yet I’m still tired! You may well be sleeping, but is the quality of sleep you are getting good enough? Just like most things in life, it’s all about quality, not quantity.
Sleep Deprivation
Have you ever wondered why some people can get by on very little amounts of sleep, yet others need at least 10 hours before they feel refreshed? There is a myth that the perfect amount of time for sleep is 8 hours. This is wrong however, as everyone is different and their bodies have different demands and needs.
For example, person A needs only 4 hours of sleep a night to feel refreshed, anymore and they can begin to feel overtired. This can lead you to believe that you are still tired, when you are in fact getting more rest than your body requires.
In contrast to this, person B may need 10 hours of sleep to feel refreshed. Anything less would leave them feeling like they have had a bad night’s sleep.
The average person sleeps 6.9 hours a night. Fine for some, but for others it isn’t enough. Not having enough sleep can lead to sleep deprivation, which can also lead to a lot of health related problems.
Did you know if you are sleep deprived you are at a higher risk of developing type 2 Diabetes, this is because a lack of sleep can result in higher blood pressure, a larger appetite which leads to obesity – a leading cause of type 2 diabetes.
You are also more likely to be slower in reaction times, making everyday tasks not only more difficult but also potentially dangerous. For example, driving tired is a major contributing factor in car accidents, if not more so than driving drunk. Essentially the brain is as slow in each scenario. So remember, driving tired can be just as dangerous as drink driving. Securing better sleep patterns and routines is crucial to a healthier and safer lifestyle.
Sleep Related Disorders
A lack of sleep can result in an array of different disorders that can affect you both during the day and at night. These are listed below:
- Night sweats– these are caused by underlying health conditions such as certain types of cancer, certain infections and can also be a symptom of menopause.
- Hypersomnia – excessive daytime sleepiness that may be a result of narcolepsy, but can also be caused by being overweight and drug or alcohol use.
- Kleine Levin syndrome- suffers of this disorder can sleep for up to 20 hours a day, for several weeks!
- Narcolepsy– Sufferers fall asleep during the day at random intervals. There is no warning, they could be doing any task, even just talking and they wcan fall asleep.
- Insomnia – one of the most common sleep disorders. There is a large market for sleeping pills to help insomniacs get a better night sleep. This disorder is not being able to sleep no matter how tired you are. Often it’s due to stress during the day. Other times it could be hinting at a more serious mental health condition such as depression or anxiety.
- Periodic Limb Movement Disorder – limbs move about whilst we are sleeping. This in itself isn’t particularly dangerous, though it could be problematic if you share a bed with someone.
Sleep Apnoea
One of the most frightening conditions that can affect sleep is known as sleep apnoea. This is when you temporarily stop breathing whilst asleep. This condition is becoming more common as it mainly affects people who are overweight and have poor diet. If you are tired during the day and you believe you are getting plenty of sleep, then it might be worth checking out with a doctor to see if you have this condition.
There are things available to help you if you suffer from this condition. The most common treatment, being the use of a breathing mask whilst sleeping. Of course a good diet and weight loss regimes can also help.
Sufferers can stop breathing from 10-30 seconds up to 400 times a night! A symptom of sleep apnoea is heavy snoring. If left untreated it can lead to stroke. This condition can cause sufferers to lose at least an hour of sleep each night.
Foods That Cause Insomnia
Did you know that certain foods and drinks can cause you to become restless when trying to get to sleep? Some can even lead to insomnia. Better sleep may follow a nutritious meal that avoids these problematic food and drink items. These are listed below:
- Alcohol– whilst alcohol can relax you and make you feel tired, it will prevent you from falling into deep sleep. One of the main reasons for this is, alcohol is a diuretic which means you have to use the bathroom more often. So sleep is broken up by the constant need to urinate.
- Spicy Foods – Right before bed, or even an hour before, spicy foods can cause indigestion, upset stomach and heart burn which will keep you awake for longer.
- Sugar – if you like to have a sweet drink before bed, or eat a snack loaded with sugar, then it might be a good idea to stop. Once you consume sugar, your body craves it more once it has left your system. So you may go to bed feeling tired, but once your body has used up the sugar, you will wake up craving more.
- Chocolate– contains caffeine and as most people know, caffeine is a stimulant so consuming chocolate before bed will cause you to be wide awake. Try to avoid anything that contains caffeine before bed.
Why is Sleep Good for You?
Sleep is good for a number of different reasons, not only does it have health benefits, but a good night’s sleep can improve your mentality and productivity. A good night sleep can reduce stress, improve your memory and help with weight loss.
It is also good for helping you heal faster which is why doctors recommend plenty of rest when you are ill. An important aspect of getting enough sleep is also the fact that people who get the right amount of sleep for themselves are less likely to suffer from heart disease, cancer and type 2 diabetes.
You will also notice that your reaction times are much faster and you are far more alert than someone who is tired.
How to Have a Better Quality of Sleep
Here are a few handy hints on how to get more out of sleeping.
- Having a bath before bed can help relaxation
- If you are over-thinking things or have a lot on your mind, consider buying a diary, to write down all your thoughts so you can look at them when you feel refreshed. Studies have shown that writing something down that is bothering you can help alleviate stress that the problem may be causing. It is essentially the same as telling someone your issues.
- Keep phones, TV and other technology out of the bedroom. Who hasn’t been browsing their phone aimlessly only to realise it is nearly time to wake up?
- If you like a hot drink before bed, try a herbal tea. These are caffeine free and many are made to help the body relax before bed.
- Exercise can be good at helping you feel tired; however make sure to do any exercise during the day as just before bed might make you feel more awake.
- Keep pets and children out of the bedroom. You may think having them there won’t affect much however, having your child or pet in the bed can cause you to become restless. Everyone and everything should have their own place of rest. Your bedroom is for you. Your children (if you have any) have their own room and pets should have their own bed too.
- A snack before bed is fine, however choose something light such as a yoghurt as snacks with heavy carbs, such as a biscuit or crisps, can lie heavy on your stomach and takes the body longer to digest, therefore keeping you awake for longer.
Am I Too Old for a Nap?
The simple and most clear answer to this question is no. if you feel like a nap will do you good, then go for it. No one is ever too old to have a nap. Spain takes napping very seriously even going as far as closing shops and businesses for a couple of hours in the day so people can nap. This is called a siesta.
Having a nap can give you a much needed energy boost to get you through the day. Studies have also shown that a nap can improve productivity by 30% and can lower the risk of a work related accident.
In addition to this, a nap can reduce stress and therefore cut the risk of heart disease by up to 34%! Many well-known people loved to nap too. These include:
- Einstein would sleep in a chair with a pencil in his hand. When the pencil dropped he woke up.
- Brahms, famous composer, in particular for Brahms lullaby. Found inspiration for his music when he had naps at his piano.
- Napoleon slept on his horse between battles.
- President Bill Clinton would nap in office to deal with the stress of the job.
If these famous names can afford to have a nap during the day to supplement their sleep at night, then anyone can!
