The Importance of Sleep: Consequences of Sleep Deprivation and Tips for a Restful Night

The night hours can seem endless:

These past couple of months have been particularly difficult for me on a personal and professional level. As I was doing my best to manage a crushing amount of stress, I was losing the ability to turn my mind off at the end of the day. This led to many sleepless nights that ultimately exacerbated the stress. It became a vicious cycle difficult to break.

One of the key teachings at the Integrative Institute for Nutrition is that consuming organic, whole foods, will not suffice to achieve well-being and homeostasis if we are too stressed; stress will always disrupt the balance. Thanks to the practical techniques I learned, and a bit of trial and error, I successfully restored a healthy sleeping routine.

Experiencing firsthand the consequences of sleep deprivation has provided me with a fresh understanding of the great importance of a restful night's sleep.

 

For me it was a brief period in time, however for most people who have fast-paced and busy lives, getting a good night's sleep often takes a backseat. Now more than ever I realize that the significance of sleep cannot be overstated. Adequate sleep is essential for our overall well-being because it affects our physical and mental health. In this post, I will explore the negative effects of sleep deprivation and provide some practical tips, that I used,  to help me fall asleep and stay asleep throughout the night.

 

Below are some of the well-studied and proven negative Effects of Sleep Deprivation:

1.

Impaired Cognitive Function: Lack of sleep can lead to difficulties in concentration, memory recall, and problem-solving abilities. It hampers our ability to think clearly. It impacted greatly my productivity at work. I was not able to concentrate and kept forgetting things…It was frightening.

 

2. Weakened Immune System: Chronic sleep deprivation can compromise our immune system, making us more susceptible to illnesses such as the common cold or flu.

 

3. Increased Risk of Chronic Conditions: This topic has been researched quite a bit and the results are alarming. Inadequate sleep has been linked to various chronic health conditions, including obesity, diabetes, and cardiovascular diseases. Sleep deprivation disrupts the balance of hormones responsible for regulating appetite, leading to overeating and weight gain. I know this very well since this past months, I made sure to keep a pint (or two) of ice cream in my freezer. Overeating crept into my daily routine without me realizing it.

 

4. Negative Impact on Mental Health: Lack of sleep is known to contribute to mental health disorders such as depression and anxiety. It amplifies emotional reactivity, impairs emotional regulation, and increases the risk of developing mood disorders. In as little as two months of inadequate sleep, I saw how my normal level of mental strength was impaired. So much so that I friend told me that when I don’t sleep, I am a completely different person. “Unrecognizable” was the word used.

 

Below are some of the tips and techniques I learned that worked for me, they helped me fall asleep and stay asleep:

 

1. Keeping a Consistent Sleep Schedule: Going to bed and waking up at the same time every day, including weekends. This helps regulate our internal body clock,( our circadian and ultradian rhythms) over time this makes it easier to fall asleep.

 

2. Creating a Relaxing Bedtime Routine: Engaging in calming activities before bed, such as reading, taking a warm bath, or practicing relaxation techniques like deep breathing or meditation. The bath was not an option for me in the month of August due to the heat, but I tried it last night and it was amazing. (a bit of lavender oil, Epsom salt, and baking soda is all you need) Avoiding stimulating activities or screens that emit blue light, is also key.

 

3. Ensuring a Comfortable Sleep Environment: Make the bedroom conducive to sleep by keeping it cool, dark, and quiet. I kept the room at 70 degrees Fahrenheit and used pillows that support my preferred sleep position. One may also consider using earplugs, eye masks, or white noise machines to block out noise.

 

4. Limiting Caffeine: Avoid consuming caffeine, close to bedtime, as it can disrupt sleep patterns. Opt for caffeine-free herbal teas or warm milk if you need a soothing drink before bed. I binged on chamomile tea. I drank it before bedtime but also in the late afternoon to help me wind down.

 

5. Regular Exercise: Engaging in regular physical activity during the day can promote better sleep quality. However, it is best to avoid intense exercise close to bedtime. This was a hard one for me because I would wake up in the morning tired and with low energy, but once I got on a proper schedule it became easier and now it is fundamental.

 

After a couple of months where my life was upside down and my sleep non-existent, I have realized that sleep is a fundamental pillar of overall health and well-being. I have seen, felt, and understood the negative effects of sleep deprivation and by following the tips for falling and remaining asleep, I now can prioritize my sleep and experience the numerous benefits it brings.

A good night's rest is not a luxury but an essential investment in one's physical and mental health.

If you care to dive a bit deeper check the TED-Ed about memory and sleep.  Ted ED