Can’t Sleep? Always Feel Tired? Read This Article
I’m FREAKIN Tired
I’m lucky if I get to bed by 1:30 am and start work by 9. It’s a vicious cycle.
To push myself towards better sleeping habits, I researched why I should care about getting more sleep and proactive tips to achieve this. I’ve shared those findings below.
These are reasons we should care about getting sleep
There are serious health consequences to sleep deprivation. Beyond feeling groggy and unproductive, it has been linked to an increased risk of certain types of cancers (aka it may literally be a carcinogen), being obese, having high blood pressure, and depression. No big deal, right?
If those health risks aren’t enough to convince you to prioritize shut-eye, consider this: lack of sleep also impacts bedroom activities.
Insufficient sleep has been associated with erectile dysfunction in men and decreased sexual desire in women.
What’s Keeping Us From Getting Enough Sleep?
Technology Usage
Despite being aware of the negative impact of technology on sleep, many individuals can’t seem to disconnect from their phones or computers at night.
One study conducted with adolescents revealed that although they understood the importance of getting more sleep, they found it challenging to separate from technology, as communicating through their phones gave them a sense of belonging and connection.
Stress
High-stress levels can significantly impact our ability to sleep. When we experience stress, it can keep us awake at night as our minds become preoccupied with uncontrollable concerns.
This lack of sleep further exacerbates the situation by increasing the production of cortisol, the body’s stress hormone, leading to a worsening cycle if the underlying stress is not effectively addressed and managed.
Caffeine Use
When we feel sleepy, it’s because adenosine, a chemical in our body, interacts with other sleep-inducing substances. Caffeine prevents adenosine from binding to those chemicals, keeping us awake and alert.
In fact, one study showed that consuming caffeine, even six hours before bedtime, reduces total sleep time by approximately an hour per night.
What can we do to get more sleep?
Many people struggle to get sufficient sleep due to factors such as heightened stress, caffeine consumption, and excessive use of technology.
Engaging in yoga and meditation can significantly reduce stress and promote getting more sleep. Additionally, creating a calm and soothing environment devoid of loud noises can help with relaxation.
Regarding caffeine intake, it is advisable to consume coffee or other caffeinated beverages within the first few hours of waking up and then refrain from further consumption to prevent it from affecting sleep duration.
The desire to stay connected is one of the main reasons it is difficult to put down our phones at night. To address this, finish communicating with family and friends over the phone a few hours before bedtime.
Afterward, focus on fostering connections with individuals in your household or engaging in activities such as reading, painting, or playing music.
By recognizing the importance of sleep and implementing proactive measures to prioritize it, we can break free from the cycle of sleep deprivation and experience the numerous benefits of a well-rested mind and body.
☕️ Support the author by buying her a coffee here.
