Trouble Sleeping; Causes and management

The human body needs sleep just as much as it needs food and drink, yet many people don't get enough of it. Our ability to operate during the day is affected by lack of sleep, poor sleep quality, and interruptions to the sleep-wake cycle (such as those brought on by shift work or travelling to a different time zone). These factors contribute to daytime drowsiness and weariness.

 

Sleep deprivation is a general term that describe a state caused by inadequate quantity or quality of sleep, including voluntary or involuntary sleeplessness and circadian rhythm sleep disorders.

Depending on one's age, degree of physical activity, overall health, and other personal circumstances, each person has different sleep needs. Generally, primary school children and teenagers require nine to ten hours while adults require roughly eight hours each day of sleep, depending on personal circumstances.

Symptoms

Adults who lack sleep have the following symptoms:

perpetual yawning

the propensity to nod off after being inactive for a long, such as while watching television

fatigue upon awakening in the morning

sleepy and groggy during the day (sleep inertia)

Lack of focus and emotional swings (more irritable).

Causes of sleep deprivation

Disease: Illnesses that disrupt sleep, such as tonsillitis and colds, can result in snoring, gagging, and frequent awakenings.

Sleep disorder: Issues like sleep apnea, snoring, and periodic limb movement disorder can frequently disrupt a person's sleep at night.

Medication use: The use of some medications to treat conditions like epilepsy or attention deficit hyperactivity disorder (ADHD) might result in sleeplessness.

Nature of work: Shift workers frequently experience disruptions to their sleep-wake cycles. Regular travellers also frequently have irregular sleeping patterns, such as airline staff.

The environment: A number of environmental factors, such as an uncomfortable temperature in the bedroom, obtrusive neighbours, or a partner who snores, might interfere with sleep.

Personal preference: Some people are unaware of the need of getting enough sleep for health. They frequently stay up late to socialise, watch TV, or read a nice book instead of retiring to bed at a respectable hour.

Poor hygiene: Certain people's habits can interfere with sleep. For instance, drinking coffee or smoking right before bed stimulates the nervous system and reduces the likelihood of falling asleep. Another issue is stressing when lying in bed rather than unwinding.

Babies and young Children: Parents of infants, toddlers, and older newborns virtually usually struggle with sleep loss as a result of their young children's frequent nighttime awakenings for comfort or feeding.

Effects on Body

Lack of sleep can impact a number of effects on health, including:

Brain: The prefrontal cortex, which manages intellect, and the amygdala, which manages emotion, are both impacted by lack of sleep. A person's ability to create new memories may be hampered by lack of sleep, which might impact learning.

Cardiovascular system: Sleep has an impact on the mechanisms that keep blood pressure, sugar levels, and inflammation under control as well as on the healing and rebuilding of heart vessels. Cardiovascular disease risk may be increased by getting insufficient sleep.

Immune system: Lack of sleep might make a person more susceptible to respiratory illnesses and infections that may take longer to treat.

Fertility: Lack of sleep may have an impact on the hormones that increase fertility.

Weight: Sleep can have an impact on the hormones that regulate hunger and fullness. It may also cause the insulin to be released. Increased fat accumulation, changes in body weight, and a higher risk of type 2 diabetes can all be results of sleep disorders.

Hormones: Hormone production, particularly the production of testosterone and growth hormones, can be impacted by insufficient sleep. Additionally, it triggers the body to release more stress chemicals like cortisol and norepinephrine.

 Tips to induce sleep

Sleep is frequently compromised when you're under a lot of stress. You might encounter insomnia due to discomfort, stress from personal worries, or drug adverse effects. Try these suggestions if you're having trouble falling asleep:

·       Create a consistent sleep schedule by going to bed and waking up at the same times each day.

·       Ensure that your surroundings and bed are pleasant. Set up the pillows in a way that allows you to stay in a comfortable position.

·       Keep your bedroom quiet and dark to facilitate sleep.

·       Make use of relaxing techniques to hasten your sleep.

·       Don’t work or watch TV in your bedroom. Use it for sleeping only.

·       Don't take too many naps during the day. Remember to mix up your exercise with rest breaks at the same time.

·       Speak to your partner, spouse, or a reliable friend if you are feeling tense or apprehensive. Get your worries out of your head.

·       Play some soothing music.

·       Avoid counting on sleeping medicines. When combined with other drugs, they may be hazardous. If alternative non-medication approaches fail, only use them if prescribed by your healthcare professional for a brief period.

·       Avoid drinking anything before bedtime to avoid having to get up in the middle of the night to use the bathroom.

·       If you have trouble falling asleep, get up and relax until you are tired. Do not lie in bed obsessing over when you will fall asleep.

·       Avoid coffee and fizzy beverages because they cause diuresis and make it necessary for you to wake up to urinate.

·        Maintain a regular exercise schedule, but avoid working out two to three hours before bed.