Sleep deficit as small as one hour per night substantially increases the risk of high blood pressure, unwanted weight gain, and rapid onset type 2 diabetes.
Science has also discovered that it’s not just how much sleep we get, but the quality of that sleep. Deeper, darker sleep (with blackout shades and cool temperature) is now being linked to better health outcomes.
Insomnia is the inability to fall asleep or stay asleep at night, resulting in unrefreshing or non-restorative sleep. Because different people need different amounts of sleep, insomnia is defined by the quality of your sleep and how you feel after sleeping—not the number of hours you sleep or how quickly you doze off. Even if you’re spending eight hours a night in bed, if you feel drowsy and fatigued during the day, you may be experiencing insomnia.
Common symptoms associated with insomnia include Daytime drowsiness, fatigue, or irritability, Difficulty concentrating during the day, Unrefreshing Sleep or Relying on sleeping pills or alcohol to fall asleep.
Emotional issues such as stress, anxiety, and depression cause half of all insomnia cases. But your daytime habits, sleep routine, and physical health may also play a role.
Make sure your bedroom is quiet, dark, and cool. Noise, light, and a bedroom that’s too hot or cold, or an uncomfortable mattress or pillow can all interfere with sleep. Try using a sound machine or earplugs to mask outside noise, an open window or fan to keep the room cool, and blackout curtains or an eye mask to block out light. Experiment with different levels of mattress firmness, foam toppers, and pillows that provide the support you need to sleep comfortably. Ensure to turn off all screen one hour before bedtime.
Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. Get up at your usual time in the morning even if you’re tired. This will help you get back in a regular sleep rhythm.