Get the sleep you need.
Modern life can often move so quickly that you
hardly have time to stop and relax. It can make having a restful night's sleep
seem like a pipe dream.
But much like food and exercise, sleep is
crucial for maintaining good health.
Good sleep improves your brain's performance, mood, and health.
Not getting enough quality sleep regularly
raises the risk of many diseases and disorders. These range from heart disease
and stroke to obesity and dementia.
There’s more to good sleep than just the hours
spent in bed, says Dr. Marishka Brownan, an NIH sleep specialist. She lists
three main components of healthy sleep. The first is your sleep schedule.
Another is the quality of your sleep, which should be restful and unbroken.
Last but not least, a regular sleeping routine.
Getting a good night's sleep might be
particularly difficult for people who work the night shift or have
unpredictable schedules. And times of extreme stress, like the present
pandemic, might interfere with our regular sleep patterns. But you can take a
lot of steps to improve your sleep.
Sleep for Recovery.
Why do humans require sleep? People frequently
believe that sleep is just "down time," when a fatigued brain can
relax, according to Dr. Maiken Nedergaard, a sleep researcher at the University
of Rochester.
"But that's wrong," she says. Your
brain is active while you sleep. Sleep, for example, helps your brain prepare
to learn, remember, and create.
The brain has a drainage system that
eliminates toxins during sleep, according to Nedergaard and her colleagues.
"When we sleep, the brain totally changes
function," she explains. "It almost becomes like a kidney, removing
waste from the system."
In mice, her team discovered that the drainage
system eliminated some of the proteins associated with Alzheimer's disease.
Toxins were eliminated twice as quickly from the brain during sleep.
According to Dr. Kenneth Wright, Jr., a sleep
researcher at the University of Colorado, sleep serves as a period of
restoration for everything from blood vessels to the immune system.
"There are certain repair processes
in the body that occur mostly, or most effectively, during sleep," he
explains. "Those processes will be disrupted if you don't get enough
sleep."
Sleep Myths and Reality.
The amount of sleep you require varies with age.
Experts recommend that school-aged children receive at least nine hours of
sleep per night, while teenagers get between eight and ten. Most adults require
at least seven hours of sleep per night.
There are numerous misconceptions regarding
sleep. One is that adults require less sleep as they age. This is not correct.
The same quantity is required for older people. However, sleep quality can
deteriorate as you age. Older people are also more likely to take
sleep-interfering drugs.
Another common misconception about sleep
is that you can "catch up" on your days off. Researchers are
discovering that this is not the case in most cases.
"If you have one bad night's sleep and then
take a nap or sleep longer the next night, that can help," Wright adds.
"However, if you've been sleeping too little for a week, the weekend won't
be enough to catch up. "That is not a healthy way to live."
Wright and his colleagues looked at patients who
consistently slept poorly in recent research. They compared them to sleep-deprived
people who had the luxury of sleeping in on weekends.
With a lack of sleep, both groups of
people gained weight. Their bodies' ability to regulate blood sugar levels
deteriorated as well. The weekend sleep-in didn't help.
Brown, on the other hand, believes that
getting extra sleep isn't always a good thing. "If you're sleeping more
than nine hours a night and still don't feel refreshed, there may be some
underlying medical issue," she explains.
Sleep Problems.
Some people have circumstances that make it
impossible for them to get adequate quality sleep, no matter how hard they try.
These issues are known as sleep disorders.
Insomnia is the most common sleep condition. "Insomnia is when you have
repeated difficulty getting to sleep and/or staying asleep," Brown
explains. This occurs despite having enough sleep time and a comfortable
sleeping environment. During the day, it can make you feel fatigued or
unrested.
Short-term insomnia occurs when people struggle
to sleep for a few weeks or months. "Quite a few more people have been
experiencing this during the pandemic," Brown explains. Long-term insomnia
might last three months or more.
Another prevalent sleep issue is sleep apnea.
The upper airway becomes blocked during sleep in sleep apnea. This restricts or
prevents airflow, causing people to wake up during the night. The condition is
potentially hazardous. If left untreated, it might lead to additional health
issues.
If you have trouble sleeping on a regular basis,
consult your doctor. They may want you to keep a sleep diary for several weeks
to document your sleep. They can also perform tests such as sleep studies.
These examine sleep problems.
Getting More Sleep.
Hearing how crucial it is may be frustrating if
you're having difficulty sleeping. Simple things, however, can boost your
chances of getting a decent night's sleep. See the Wise Choices section for
daily sleep suggestions.
Many common sleep disorders have treatments
available. Many people who suffer from insomnia can benefit from
cognitive-behavioral therapy. Some people can also benefit from medications.
Many people who have sleep apnea benefit from
using a CPAP machine. These devices keep your airway open so you can breathe.
Other treatments may include custom mouthguards and a change in lifestyle.
"As best you can, try to make sleep a
priority," Brown advises. "Sleep is not a luxury; it is a biological
necessity."