The body needs adequate sleep to be able to function normally. We spend, at least, a third of our lives sleeping. Having enough sleep is important to promote good health and well-being. Sleep is as vital as doing daily exercises and having a good diet. Sleep deficiency prevents the body from getting the full benefits of a good night’s rest.
Sleep does not just affect the physical aspect; it also affects mental health. Lack of sleep can affect mental health because the brain needs adequate rest to be able to function optimally and recover from the daily stresses. Knowing how to get more deep sleep helps you avoid numerous health problems.
Around 10 to 18 percent of adults experience chronic sleeping issues. This translates to around 70 million Americans having chronic sleeping problems. Sleep apnea and insomnia are usually the main causes of sleep disorder problems. There are other sleep disorders such as narcolepsy. Narcolepsy is excessive sleepiness. Sleep apnea is when the person stops breathing for several seconds while sleeping. Insomnia is the difficulty of either falling asleep or staying asleep.
Those with psychological issues may also experience a higher chance of sleeplessness, usually, around 50 to 80 percent risks higher than those who do not. Psychological illnesses include anxiety, depression, ADHD, bipolar issues, and others. In most cases, sleep issues are often noted in people with mental health problems. On the other hand, for people with no mental health issues, long-term sleep deficit may cause them to develop psychological problems such as anxiety and depression.
Why Sleep Affects Mental Health
Sleep deficiency can lead to cognitive impairment. Cognitive impairment affects mental abilities and performances. It leads to poor performance during the day. For instance, it could prevent the person from driving safely or operating a machine at work cautiously.
Why People Do Not Get Enough Sleep
Sleep deprivation can occur due to various reasons. Some people are more prone to be sleep deficient than others, such as people who work late-night shifts. They have to stay awake at the usual sleeping hours to do their jobs. Caregivers who must watch their loved ones 24/7 might also lack sleep.
Lifestyle choices can also be a factor in sleep deficiency. Some people love to party even at the wee hours of the morning. Some people have to take medicines that make them stay awake at night, such as diuretics and blood pressure medicines. As noted earlier, medical conditions such as anxiety, ADHD, stroke, diabetes, heart diseases, hypertension, depression, and sleep disorders can interfere with sleep.
Alcohol consumption, drug use, and ingesting caffeine can also affect sleep patterns. Using these can keep you awake into the night. It would be a good idea not to eat a big meal before going to sleep as this can interfere with a restful night. Avoid exercising before going to sleep as it can disturb sleeping patterns.
Strategies to Get Better Sleep
If you have a medical condition that deprives you of sleep, you have to talk to your doctor about it. Your doctor can provide you with information on how to get more deep sleep and recommend both pharmacologic and non-pharmacologic treatments that can help you get enough sleep at night.
For example, around 22 million people in the United States suffer from a sleep disorder called sleep apnea. A common symptom of obstructive sleep apnea is pauses in breathing during sleep known as apnea episodes. They can last several seconds and occur up to a hundred times an hour. Doctors often prescribe continuous positive airway pressure (CPAP) therapy using a CPAP machine, along with CPAP supplies, such as masks, tubes, and nasal pillows to alleviate apnea episodes. With a CPAP machine, patients can breathe normally and sleep soundly at night.
Eating carbohydrates can also help induce sleep. If you are not sleepy, get up and eat a light snack that contains carbohydrates. Music therapy and aromatherapy are also helpful.
Drinking warm milk is also known to help you get sleepy. Reading a book, having a warm bath, doing some relaxation techniques are some of the ways to help you sleep in no time.
Addressing the sleep environment is also important. Making sure that there are no noises, the room temperature is just right, and the lights are turned off can help put you to sleep.
Your Pillows And Mattress
Your pillows and mattress also play a crucial role in promoting better sleep. For instance, choosing the best pillows for neck pain will help ease your burden of trying to sleep by cushioning your neck properly. The same is true for mattresses.Â
Check the following tips on how to choose the best pillows and mattresses to help you attain a good night’s sleep:
- Consider The Pillow’s Material: The best pillow materials for neck and shoulder pains include buckwheat, memory foam, latex, or feathers. These materials provide a good balance of pressure relief, support, and stability.Â
- Consider The Mattress’ Material: The most commonly recommended mattresses for back pain include latex and memory foam. These mattresses offer both great support and body contouring. They support pressure points such as the hips and shoulders, relieving pressure to reduce body pain. Also, they help keep the spine aligned during sleep, which further relieves different body areas of stress.
- Consider The Pillows Firmness Level: Your pillow should be firm enough to hold your head at a good angle. Also, it should be soft enough to ease pressure points.Â
- Consider The Mattress™ Firmness Level: For mattresses, the firmness level depends on your preference. Side sleepers tend to sleep better on slightly softer mattresses with firmness levels ranging from 5.5 to 6.5. On the other hand, back sleepers sleep best in solid medium-firm mattresses with a 6 to 7 firmness level. For stomach sleepers, they sleep better on a slightly firmer mattress with a 6.5 to 7.5 firmness level.
Consider Your Sleep Position: For back sleepers, your pillow should be able to support the head and neck. Your neck shouldn’t look propped up because an unnatural angle will cause more pain. Keep in mind that your neck and spine should be aligned during sleep. Back sleepers, on the other hand, sleep better on medium-thick pillows that are not too full or too flat.
What Is a Good Nights Sleep
A good night’s sleep must have four sleep cycles. Each sleeping cycle is 90 minutes long. Each cycle also consists of both REM (rapid eye movement) and the Non-REM cycle. As sleep deepens, the REM cycle increases. It is when the body is in deep sleep that physical rejuvenation and mental recuperation happen.
How Much Sleep Do You Need
Sleep time needs differ from person to person. It also depends on the age of the person. For instance, babies need longer sleeping time, usually 16 hours. Toddlers usually sleep 10 – 12 hours a day. Teens need 9 hours of sleep. Adults can have 6 to 8 hours of sleep a day.
Older people usually do not sleep much because of medications or some medical conditions. It is important for them to get adequate sleep, though, because a lack of sleep may worsen their medical condition.
