Insufficient sleep is a serious problem for many people today. They often have to sacrifice sleep for things that seem more important — work, the possibility of additional income, sports or entertainment. With systematic lack of sleep, fatigue accumulates, performance deteriorates, and excess weight appears. Thus, lack of sleep leads to a general deterioration in the quality of life.
Causes of lack of sleep in modern people
The norm of sleep for infants is 12–15 hours, for preschool children — 10–13 hours, for teenagers — 8–10 hours, for adults — 7–9 hours. But many people sleep less than 7 hours for various reasons. Some go to bed late because of the desire to watch a movie or play a computer game, others are forced to wake up earlier to take their children to school or kindergarten, and still others to walk the dog.
Among the main causes of lack of sleep among children and adults are not only work or study, but also the ubiquity of electric lighting, which makes you want to do some more work or have fun by watching TV. Recently, many young people have reduced sleep due to the use of mobile devices, with which they do not part even at night.
But the main obstacle to a good night’s rest is high employment. Every day, adults with families and children are forced to spend more than 8 hours at work. If you add to this the 2 hours spent on the road to work and back, then there is very little time left for communication with the family, and even less for recuperation at night. Stressful situations are often the cause of insomnia, due to which the quality of a night’s rest deteriorates significantly.
Bad habits, which include the inability and unwillingness to go to bed and get up at the same time, have a negative effect on the human body. A sleep deprived person has a need for additional stimulants, such as coffee or energy drinks, memory worsens, and the likelihood of developing mental disorders increases. But many adults, forcedly or deliberately, continue to ignore the proper relaxation of the body at night.
Diseases caused by lack of sleep and bad bedtime habits
People who neglect nightly rest often cite examples of great people who slept only 2–3 hours and still felt alert and active. However, the vast majority of people need to sleep much more, but not everyone succeeds. Ordinary people with lack of sleep are more likely to get colds and infectious diseases, as their immunity deteriorates.
Lack of proper night rest leads to the development of bad habits, including overeating. The body of a sleep-deprived person requires replenishment of energy resources, as a rule, through the use of harmful products — sweets and fast food. As a result, obesity is one of the most common diseases of modern people.
Hypertension is another common disease among sleep-deprived people. Due to constant lack of sleep, blood pressure rises even in the absence of physical exertion or the need to move quickly. Therefore, people who work hard and sleep little often die early from a stroke or heart attack.
The inability to relax and recover leads to sad consequences for the nervous system. One of the most common mental disorders in sleep-deprived people is depression. Its most frequent symptoms are lack of interest in work and life, gloomy thoughts, decreased mental activity. In addition, a sleep deprived person becomes irritable and aggressive.
Contrary to false belief, bad habits like smoking or drinking alcohol do not provide an opportunity to relax and get a good night’s sleep. They only lead to a worsening of already existing health problems and, ultimately, reduce the quality of life and its duration. And only the ability to get enough sleep at night is the best means of preventing many diseases.
Prevention of sleep deprivation and related diseases
Many people are often not able to properly organize the daily routine — they are late at work and still do not have time to complete all the tasks on time. Often employees are forced to stay in the office until late at night. Parents of small children who, in addition to caring for a child, often take work home or are engaged in cleaning, cooking, etc., are also forced to lack sleep.
Thus, many modern people are forced to neglect sleep patterns. But often they are not able to properly organize the regime. Prevention of many diseases includes three main components — a good night’s rest, proper nutrition and physical activity. To get enough sleep, you must follow the daily routine and go to bed at the same time.
Before you go to bed, you need to follow a few rules. The first is to refuse to use a computer, TV and smartphone at least 30 minutes before the start of a night’s rest. It is even more harmful to engage in lively Internet discussions or read materials on important and complex topics. In addition, the flickering of the screen itself interferes with sound sleep.
Secondly, before you go to bed, you can not overeat. Heavy food is difficult to digest, and also contributes to the formation of extra pounds. It is better to drink a glass of low-fat yogurt, milk or eat an apple. And the third rule is to equip the bed so that it is convenient and comfortable to fall asleep. The temperature in the bedroom should not exceed 18–25 degrees, and the bed or sofa should be comfortable. Of course, it is highly undesirable to drink coffee and alcoholic beverages.
Prevention of sleep deprivation is the way to get rid of many health problems. Therefore, even with a busy schedule and the need to perform many daily and important tasks, you should adhere to the daily routine and sleep as much as necessary in accordance with age. After all, a well-rested person will be more productive, will be able to better concentrate on work, study, and will be less sick.