Sleep, I know I don’t get enough of it and am trying to address that issue, but it’s not that easy! Currently I sleep an average of 6 hours a night over the course of a week. In the evenings I’m always tired and can fall asleep on the sofa at will, when it comes to bed time I then struggle!
What are the consequences of insufficient sleep?
The cost of poor sleep is much greater than many people think: it may have profound consequences for our long-term health.
Research has revealed that people who consistently fail to get enough sleep are at an increased risk of chronic disease, and scientists are now beginning to understand why.
Treating sleep as a priority, rather than a luxury, may be an important step in preventing a number of medical conditions linked to:
Obesity: Several studies have linked insufficient sleep and weight gain.
Diabetes: Researchers have found that insufficient sleep may lead to type 2 diabetes by influencing the way the body processes glucose.
Heart Disease and Hypertension: Studies have found that a single night of inadequate sleep in people who have existing hypertension can cause elevated blood pressure throughout the following day.
Mood Disorders: Given that a single sleepless night can cause people to be irritable and moody the following day, it is conceivable that chronic insufficient sleep may lead to long-term mood disorders.
Alcohol consumption: Studies have shown that alcohol use is more prevalent among people who sleep poorly
Life Expectancy: Data from three large epidemiological studies reveal that sleeping five hours or less per night increases mortality risk from all causes by roughly 15 percent.
Source : Harvard Medical School
How can I improve my sleep quality?
Try to go to bed at the same time each night and to rise at the same time each morning.
Make sure your bedroom is a quiet, dark, and relaxing environment, which is neither too hot or too cold.
Make sure your bed is comfortable and use it only for sleeping and not for other activities, such as reading, watching TV, or listening to music. Remove all TVs, computers, and other noisy or luminous “gadgets” from the bedroom.
Physical activity may help promote sleep, but not within a few hours of bedtime.
Avoid large meals before bedtime.
Source : Centers for Disease Control and Prevention