Sleep

Better Sleep Overview


Sleep is a very important aspect of our lives that few people think about. However, sleep affects our physical and mental health as well as our ability to function in life. There are 5 stages of the sleep cycle. Stage 1 where we drift in and out of sleep. Stage 2 sleep is when our brain waves slow down and our eye movements stop. Stage 3 and 4 is when we get into deep sleep. Finally, REM sleep is when dreams appear. We need sleep to survive.


Quality of Sleep


There are many things that can contribute to a good night's rest. Eating dinner and turning off the phone a few hours before bed time can make a positive difference. However, there are also things that can lead to poor sleep. For example, drinking caffeine, taking drugs, and smoking can inhibit sleep. Sleep deprivation can take a serious toll on a person's health.


Tips For Better Sleep:



- Use a blue light filter. Blue lighting is harsh on the eyes. It creates more strain for your eyes, so you will feel more tired during the day.


- Reduce caffeine intake. Lowering caffeine intake is a great way to help you get sleep. Caffeine, especially in the evening, makes it more difficult to go to bed.


- Take fewer naps. Taking frequent or long naps during the day can make it difficult to sleep at night. Naps can also affect your quality of sleep.


- Avoid eating late. Eating late can keep you up at night, since your body needs to digest food, which can lead to indigestion. Consuming calories late in the evening might also cause the body store calories as fat and could contribute to weight gain as well.


- Relax before bed. It is easier to fall asleep when your mind is not racing, thinking about the day's activities.


Signs Of Sleep Deprivation



- Fatigue during the day. Feeling tired during the day is a sure sign that you are not getting enough quality sleep. Having adequate rest can help avoid feeling sluggish.


- Sleepiness. Feeling sleepy can be a sign you are not getting enough sleep. Additionally, sleeping less than recommended could put you at a higher risk for diseases, anxiety, or heart issues.


- Irritability. Irritabilty is frequently an issue with not getting enough sleep. When we lack sleep, everyday functions can be more difficult and can easily turn into frustration.


Sleep Deprivation Side Effects



When we don't get enough sleep during the night, we can start to experience some unpleasant side effects. These can include a weaker immune system, increased chance for mental disorders (e.g. anxiety, depression, paranoia), and could potentially lead to insomnia.