Sleep. It can be both one of life’s biggest pleasures and a source of frustration, especially when you’re not getting enough of it. There are many reasons why people don’t get enough sleep but one of the most common reasons is sleep disturbances.
The National Institutes of Health report that up to 70 million people in the United States have a sleep disorder. To make matters worse, 1 in 3 American adults don’t get the recommended amount of sleep each night. Although it’s normal to have trouble sleeping sometimes, consistently missing out on sleep can lead to serious health consequences.
It’s important to be educated about sleep and to understand what you can do if you’re experiencing a sleep disturbance.
A sleep disturbance is a condition that can impact how you sleep at night. Disorders that impact your ability to get to sleep and stay that way, disorders that impact your sleep-wake cycle, and any dysfunction associated with the stages of sleep are considered sleep disturbances. Obstructive sleep apnea and restless leg syndrome are also conditions that fall under the umbrella of sleep disturbances.
Perhaps the most important thing to know about sleep disturbances is that they will lead to insufficient sleep that undermines ongoing health and wellness.
The importance of a consistent sleep schedule cannot be overstated. You need good sleep at night for your health because getting adequate rest helps to improve your brain’s performance, keep your mood stable, and maintain your body’s proper functioning.
An irregular sleep schedule will only make it more challenging to function in your day-to-day life. Over time, it’ll impact your body’s balance of hormones, your body’s ability to heal and refresh, and make your mood less stable.
The patterns of your sleep are, in the long term, very important to your overall health and wellness. That’s why you need to focus on getting the recommended amount of sleep each night, which is a minimum of seven hours for adults. If you’re not getting that, then it’s vital to understand why and take steps to treat it.
There are many ways that irregular sleeping patterns can impact your health and wellness. The long-term consequences of irregular and inconsistent sleeping include the following.
Depression - Your risk of depression increases if you’re not sleeping on a regular schedule, making sleep deprivation a danger to your mental health as well as physical health.
Metabolic issues - Obesity and other metabolic disorders such as diabetes and high cholesterol are increased in those who don’t get regular sleep.
Heart disease - You increase your risk of heart disease and heart attack by not going to bed and waking up about the same time each day.
These are just a few examples of how sleep disturbances that disrupt a regular bedtime or regular wake time can be detrimental to your health. Lack of sleep also contributes to chronic health issues such as high blood pressure and stroke.
Although the holiday season is often called the most wonderful time of the year, it can also be dubbed the most disruptive time of the year -- especially when it comes to sleep. That’s because every single year, people tend to lose sleep time during the holidays.
How is this possible? Well, some people may have difficulty sleeping because of stress. After all, this is a very expensive time of the year. Laying awake and worrying about money tends to get in the way of a good night’s sleep.
Time is also at a premium this time of the year. Many people stretch themselves thin with work and family commitments that can ultimately end up in lost sleep.
At the end of the day, sleep is a routine. If you tend to stay up later than usual during the holidays only to have to get up at the same time in the morning, losing 20 minutes or 30 minutes of sleep each night adds up, leading to sleep deprivation that can make it difficult to function from day to day.
The key to overcoming sleep disturbances during the year, even during the holidays, is to understand what sleep hygiene is and how to put it into practice in your life. Don’t worry -- improving your sleep hygiene is not difficult!
Sleep hygiene simply refers to habits that lead to better sleep. When you practice good sleep hygiene, you can improve your sleep as well as reduce stress, process information more clearly, reduce your risk of health issues, get sick less, perform better at work or school, and maintain a healthy weight.
Some tips to help you practice better sleep hygiene include:
You can easily set the stage for better sleep at night by being mindful of your actions leading up to bedtime and the environment in which you sleep. One of the most important things you can do is limit the light in your bedroom and make it cool, which will help you to fall asleep and stay that way. As they say, your bedroom is your sanctuary -- so treat it that way!
Sleep disturbances happen and they’re often not helped by the stress of the holidays. If you’re having trouble sleeping this year, then understanding why is an important first step. If you need to consult a trusted medical professional, then do so. Also, do what you need to ensure you are creating an environment fit for sleep. You’ll be counting sheep, or reindeer, and drifting off to sleep before you know it!
The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of chiropractic care, exercise and nutrition. It is not intended to provide or be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your chiropractor, physician or other qualified health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen, and never disregard professional medical advice or delay in seeking it because of something you have read on this page.