Sleep is a necessity for many reasons, even scientists aren’t sure of. To help maintain different body systems, repair cells, and replenish our energy levels, our bodies are programmed not to sleep for more than a few hours each day.
Experts recommend adults get 7 to 9 hours sleep each night.
About 40% of Americans don’t get enough sleep. Most adults sleep less than 7 hours a night.
Even if you get one to two hours more than recommended, not getting enough sleep over several days or weeks can lead to sleep deprivation, also known as « accumulated sleep deprivation ».Sleep debt.
The Science Behind Sleep Debt
Your body produces a lot of energy while you’re awake to keep you going through the day. Adenosine is a chemical that cells release when they synthesize energy.
It partially accounts for feeling tired at the end the day. To create a new start, your body eliminates all Adenosine from your system when you go to bed.
Adenosine in your body is less likely to be broken down if you sleep for shorter hours. Repeat this process often and your body will have an excessive amount of adenosine. What will you get? The result?
Sleep debt can lead to severe sleep deprivation, which could result in serious consequences such as falling asleep while driving or operating machinery.
It can also cause various health problems.
Research has shown that poor sleep habits are linked to obesity, diabetes, heart disease, memory loss, and weight gain.
Avoiding Sleep Debt And Sleep Deprivation
To avoid problems related to sleep debt and sleep deprivation, it is important to have a good sleep hygiene.
Many people believe that a weekend of sleeping in is sufficient to recuperate from a week without sleep.
If you have slept badly for a few nights, sleeping in can help you get better. If you have a bad habit of sleeping in, it will not help to pay off your sleep debt.
You need to overhaul your sleeping habits in order to fix the problem.
Here are some things you can do.
You can make a change in your sleeping habits by taking small steps.
You could, for example, start sleeping 10 minutes earlier than normal and gradually increase your sleep time until you feel that you are getting enough.
You can also make small changes such as cooking earlier and eating dinner earlier.
Make Your Bedroom A Sleep-friendly Place
You may find it difficult to fall asleep at night, even if you manage to go to bed earlier than usual. It could be your sleeping environment.
You want your bedroom to be quiet, clean, and dark when you’re asleep. A quality mattress and good bedding are also good investments.
Our in-depth buying guide will help you find the right mattress for your needs.
Another thing: keep your gadgets out of the bedroom. You will stay awake longer due to the blue light from your smartphone and the increased emotions that social media triggers.
Avoid Caffeine, And Don’t Drink Too Much Alcohol
While alcohol may speed up your sleep, it can also prevent you from falling asleep deep. Your body doesn’t get the rest it requires.
If you want to have a restful night, it is a bad idea to consume caffeine in the evening.
Another common reason for sleep problems is food. Check out this article at MyTrainerFitness.com for a list of foods that can help with sleep problems.
You can improve your sleep quality by exercising. You will find you fall asleep quicker and stay asleep longer.
No Weekends Of Sleep-In
Your sleep routine can be disrupted by sleeping late or waking up early on weekends. All sleep debts from the weekend carry over to the beginning of the week.
Monday blues can be caused by sleep deprivation on weekends.
You should try to keep a consistent sleep schedule from Sunday to Sunday. This will keep you energized and alert throughout the week.
How To Pay Your Sleep Debt
Here are some tips for those who are already suffering from sleep deprivation.
- A short nap for 20-30 minutes can delay the worst effects sleep deprivation and allow you to sleep better at night.
- For the next few days, sleep earlier to allow your body to recover all of the lost sleep.
- Do not make it worse. You are already causing more pain than your body needs. Do not sleep late and get enough sleep every night. In no time, you’ll feel fresh and rejuvenated.
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