Sleep deprivation has become a truly common disease in recent years. However, there is no need to suffer from constant fatigue, as everyone can improve their sleep and treat sleep problems easily.
1. How much sleep a person needs?
The need for sleep is a very individual matter and it is therefore impossible to give the exact number of hours required.
Most people do well with a 7-8 night sleep, but the need may be much greater. The easiest way to figure out your own need for sleep is to sleep an hour longer for a week and then observe your mood. If you feel refreshed and less irritable, you might have had too little sleep in the past. Then you should continue to extend your sleep.
2. How do you know that your sleep quality is poor?
Prolonged sleep deprivation causes, among other things, fatigue, low alertness, lack of initiative, and the need to take long naps. It is a very insidious affliction, as it may not be noticed for a long time.
Over time, you become accustomed to dejection and it becomes the new normal. A person can explain it by, for example, work stress or changes in hormonal function. However, the truth is that one does not have to be constantly tired. If you have been exceptionally tired for several years, the situation must definitely be investigated.
3. How can I improve my sleep?
Sleep deprivation can be due to two reasons: going to bed too late or having trouble sleeping.
If you are among those who volunteer too little sleep, you might want to consider why. Often people have an enormous amount of knowledge about healthy lifestyles, but they are reluctant to change harmful habits and make changes for themselves.
When you find the motivation to go to bed early enough and to follow a healthy lifestyle, such as eating and exercising regularly, the overall condition generally improves rapidly. For people who voluntarily sleep too little, the solution is up to themselves.
4. What are the signs of sleep disorder?
If your lifestyle is okay, but you still sleep poorly and are constantly tired and incapacitated, you are very likely to suffer from sleep problems. The most common sleep disorders are insomnia, sleep apnea, restless legs, sleep talking and sleep walking. The number of those affected has increased rapidly in recent years, and it is now estimated that one in five adults will occasionally suffer from some sort of sleep disorder.
Sleep disorder is a permanent physiological problem that causes sleep to not provide enough energy to the person. It also impairs cognitive function, which often causes memory to begin to decline. In addition, sleep disorder interferes with metabolism.
Severe sleep disorders always require medical attention. It is important to understand that they are not always due to mental health problems, but can be experienced by anyone.
5. How are sleep disorders treated?
Sleep disorders are well treatable, but first you need to find out what causes them. For this, a medical sleep study must be performed at a doctor’s office.
Modern technology provides a lot of detailed information about sleep. Whenever possible, sleep disorders should be treated medically by giving self-care instructions to the patient. Medicines are only used when necessary. They are not used as the only treatment.
Sleep medication should not be used unless the cause of the sleep disorder has first been established. Medicines will never fix the problem itself.
6. Can diet improve sleep?
Yes, a regular meal rhythm promotes good sleep and can improve sleep quality. In some cases, it can even cure sleep apnea.
A person with sleep deprivation can easily skip breakfast because they are tired in the morning.
However, eating a breakfast is extremely important for the rhythm of the day.
A decent breakfast gives you energy, with which you can go far into the day. After lunch and dinner, enjoy a healthy evening snack 1-2 hours before bedtime. It can be, for example, porridge or sandwich and yogurt. You should not go to bed when you are hungry, because then it’s difficult to fall asleep.
It is also good to be aware that even a very small amount of alcohol, such as half a glass of wine, reduces the quality of your sleep. It can help you fall asleep, but sleep does not refresh as well as it does without the alcohol. Alcohol activates the central nervous system, which makes sleep more superficial than usual.
7. Does lack of sleep cause obesity?
It is true that poor sleepers gain weight more easily. When you are tired, you are not as interested in a healthy lifestyle as you normally are. In addition, sleep deprivation interferes with the production of hormones that control appetite. Therefore, the feeling of hunger appears especially in the evenings, and then often the mind desires carbohydrates.
Good sleep is the key to all weight loss because it helps the body’s basic mechanisms of regulation work properly.
8. What kind of exercise helps you sleep?
All physical activity promotes health and sleep in many ways. The main thing is that you do some physical exercise on a daily basis. That is why it is important to find the joy of moving around and being able to create a regular weekly rhythm for your training.
Human normal circadian rhythms include lowering the alertness level in the evening. In some, heavy exercise late at night can overactivate the body and make it harder to fall asleep. Then of course you should avoid it. Instead, in the evening you can try peaceful mind control activities as they help you to prepare for bedtime. However, not everyone likes them, so you have to listen to your own preferences.
9. How does continuous screen time affect my sleep?
Surfing the web and social media activates the brain. Therefore, it is advisable to stop the screen time 1-2 hours before going to bed if it makes it difficult to fall asleep. This will allow the body to calm down properly. If you want, you can also try turning off your cellphone’s blue light, as it may have a mild boosting effect. Most sleep best in a dark, cool and quiet environment. Instead of screen time, relax in the dark in the evening.
10. When should you go talk to the doctor about sleep problems?
It is advisable to go to the doctor when you are inexplicably tired all the time and you do not have enough energy to enjoy the daily routine.
Very often, a doctor will not be seen until all other means have been tried. Poor quality of life may have been tolerated for up to ten years. However, it is pointless as most people with sleep problems get help very quickly.