Everyone needs a good night’s sleep. Sound sleep improves our behavior, memory, and attention. Sound sleep also improves our physical well-being. Lack of sound sleep can result in serious health problems, such as obesity, depression, and poor concentration. It is, therefore, crucial to have a regular sleep schedule, even if you’re not a night owl. To improve your sleep, you should avoid using electronic devices and late-night television.
Health Benefits of Sound Sleep
A good night’s sleep is an important part of everyone’s life and routine. A healthy sleep pattern helps us concentrate and perform better during the day. It also improves our attention, behavior, memory and physical well-being. Not getting enough sleep has serious consequences. Inadequate sleep leads to obesity, depression, and lack of concentration. If you have insomnia or other sleep problems, you need to deal with the cause of your sleeplessness and improve your sleep hygiene.
Sleep helps the body repair and regenerate. A person’s emotions are processed during sleep. Lack of sleep increases negative emotions and reduces positive ones. Studies have linked chronic lack of sleep to increased risk of depression, anxiety, and even panic disorders. Getting a good night’s rest can improve your mood and prepare you for the challenges you face during the day. Healthy sleep habits are essential for a happy life and a good night’s sleep is critical for your overall wellbeing.
Studies show that lack of sleep is linked to obesity, diabetes, heart disease, hypertension, and strokes. According to the National Institutes of Health, children and adolescents need nine to 10 hours of sleep a night for optimal functioning. Adults need seven to eight hours of sound sleep. There are several ways to improve your sleep quality and get the sleep you need every night. The most common remedy for poor sleep is getting a partner to help you get the proper amount of sleep.
A good night’s sleep strengthens our immune system, preventing many common infections. A recent study exposed 150 people to a cold virus and monitored their sleep habits for two weeks. People who slept less than seven hours a night were three times more likely to get sick than people who slept more than eight hours each night. This study proved that sleeping for eight hours or more at night increased the number of days people were able to function.
Stress Factors that Affect Sleep Quality
There are many different factors that affect the quality of our sleep, including work and personal life. The onset of the pandemic, economic instability, wildfires, and protests against racial inequality have all been linked to a lack of sleep. During times of pandemics, 41-56% of people have experienced a disruption in their sleep. This figure has increased since pre-pandemic levels.
Adults who experience the lowest levels of stress report sleeping for more than seven hours a night. In contrast, adults with higher levels of stress report sleeping for fewer hours. Overall, stress can affect sleep quality and quantity. Moreover, sleep deprivation has been linked to increased stress. Therefore, it is important to get the proper amount of sleep every night to keep the mind and body in a healthy state. The following are some factors that affect sleep quality and duration.
The study’s methodology was based on a questionnaire that was administered to university students. The questionnaire consisted of three parts, the first focusing on demographic and lifestyle information. The second section included psychological factors like perceived stress and anxiety. The third part involved behavioral factors, including coffee, alcohol, and cigarette use. Among the variables used, stress levels were related to the frequency of caffeine consumption. These factors were associated with poor quality of sleep, and thus should be addressed.
As discussed previously, everyday stressors can negatively affect sleep. Several nights of insufficient sleep can be attributed to prolonged periods of high stress. Lack of sleep can negatively affect our performance at work. Eventually, chronic stress can lead to mental health problems and even physical ailments. Hence, it is essential to find a solution for your sleep problems, and if you are unable to sleep on your own, seek professional help. In addition to doctors, your friends and family members can provide you with extra support.
A study conducted at the King Saud University for Health Sciences in Riyadh, Saudi Arabia, examined the health and sleep habits of medical students. The researchers examined whether there was a connection between self-perceived stress and sleep quality. A high score on both measures of the latter would indicate that students had better sleep in cases of high stress. This study is a useful example of the connection between stress and poor quality sleep.
Avoiding Electronic Devices in the Bedroom
Two decades ago, televisions were the main technology in American homes. Today, most households still have a television but have also added computers and smartphones. According to a Pew Research study, the average U.S. household has five electronic devices, while 18 percent have more than ten. Many of these devices have various charging schedules, so knowing what your household electronics are will help you avoid the temptation to use them in bed.
Using electronics before bed can lead to several detrimental effects. Research shows that technology can delay the time you reach deep sleep or reduce the amount of time you are able to sleep. It stimulates the brain and prevents the body from relaxing. This makes it difficult to sleep, and the sounds can wake you up unexpectedly. Blue light emitted from many electronic devices disrupts the natural production of melatonin in the body, disrupting your natural circadian rhythm.
While attempting to reduce technology use in the bedroom, the easiest way to create a technology-free environment is to avoid electronic devices altogether. You can make the transition easier by utilizing a designated room outside of your bedroom. Then, you can leave chargers and other electronic devices in a place where they will not disrupt your sleep. Keeping devices out of your bedroom will allow you to recharge your batteries the next day while avoiding technological gadgets in bed will help you get sound sleep.
Studies show that more electronic use in the evening delays the onset of restorative sleep and makes it difficult to stay asleep. In addition to disrupting your sleep, electronic devices confuse your internal body clock, making it more difficult to wake up in the morning. For this reason, setting a digital curfew and using the bedroom exclusively for sleeping may help you get back on track. Besides, it will help you avoid the temptation to use these electronic devices before bedtime.
Avoiding Late Night Television
Even if you’re tempted to watch a little TV before you go to bed, you should think about alternatives to minimize its effects on your circadian rhythm. One of the easiest ways to protect your sleep is to turn off the television an hour or two before you go to bed. This is the most simple sleep protection measure, and it will also prevent you from having a distraction while you’re trying to drift off to sleep.
One major benefit of watching TV before bedtime is that it creates white noise. The hum from the television can help you fall asleep faster because you’re not paying attention to plot lines or dialogue. While the hum from the television is soothing and calming, it’s important not to let it keep you awake. You’ll need your REM sleep, which is where your body processes the information from your brain.
Another sleep-related benefit is reduced blue-light exposure. By turning off the television when you go to sleep, you’ll be significantly less exposed to the blue light from the screen. In addition, you can disable the autoplay feature on your television to reduce the chances of it disrupting your sleep. If you’re in a hurry to get to sleep, consider listening to an audiobook instead. However, backlit tablets and televisions are more disruptive than e-readers.
