Have you ever woken up feeling unrested, cranky, or even forgetful ?
Sleep deprivation can not only compromise our lives, but can also severely impact our overall health and wellbeing.
The Centers for Disease Control & Prevention recommended adults get at least seven hours of sleep per night.1 Anything less than this can affect a person’s overall health and quality of life.
There are many, potential contributing factors to sleep deprivation. It is important to recognise these factors, to not only understand the root cause of lack of sleep, but to also take preventative measures to reduce the long-term side-effects.
What are some causes?
There are multiple factors that may affect our sleep, such as:
Lack of sleep hygiene
Studies suggest poor sleep hygiene can significantly affect our sleep. Research suggests there are various factors that contribute to sleep disturbances, such as temperature, noise, light and dark.1 To minimise as many potential disturbances to your sleeping arrangements maintain a comfortable temperature in your bedroom, and ensure it is quiet and dark.
Alcohol
Scientific studies reveal alcohol affects the architecture of your sleeping patterns.2 Alcohol dependence is associated with less restorative sleep, which, can in turn, lead to anxiety or depression. Studies show drinking before bed affects sleep onset latency – the time it takes someone to fall asleep. Alcohol is also known to suppress REM (rapid eye movement), which is involved in healthy brain development.
Electronic devices
Studies reveal the circadian rhythm –the 24-hour cycle that controls our mental, behavioural, and physical changes –is one of the most fundamental contributors to sleep patterns and hormone production. Research suggests the light from our mobile phones can change our circadian rhythm, thereby altering our sleeping patterns, and compromising our quality of sleep.
Many lifestyle factors can clearly hinder our sleep. Practicing mindfulness and mindful meditation may be a useful tool to help combat stress that could be compromising your sleep.3 Meditation can also increase awareness of unhealthy sleeping patterns.3
To learn more about how to counter sleep deprivation, head to The Australasian Sleep Association.
References:
1 MORE, O. Do You Get Enough Sleep?
2 Colrain, I. M., Nicholas, C. L. & Baker, F. C. Alcohol and the sleeping brain. Handbook of clinical neurology 125, 415-431 (2014).
3 Winbush, N. Y., Gross, C. R. & Kreitzer, M. J. The effects of mindfulness-based stress reduction on sleep disturbance: a systematic review. Explore3, 585-591 (2007).