Saturday December 7, 2019
Home Lead Story Sleep Depriva...

Sleep Deprivation: What You Can Do to Combat Those Sleepless Nights

It’s okay to want to help people, and dedicate your time for certain things, but you have to help yourself too.

0
//
Sleep
Those that are familiar with stress, know that stress can have you up all night. Wikimedia Commons

Sleep is one of the most important aspects of our daily routine. You need it to properly function at work, to operate your car safely, and to make coherent decisions. There are even signs alongside the road that state how drowsy driving is just as bad as drunk driving. So, not getting an ample amount of rest is detrimental to not only your life, but the safety of others as well.

Now, getting all the sleep we need to function well can be easier said than done sometimes. We can always say that we’re going to bed “early” tonight, but “early” somehow ends up being a little after midnight, and you have get back up at 5 o’clock in the morning to go to work.

This will then begin the seemingly never-ending cycle of being sluggish, and slightly unproductive, at work. That can then lead to yawning, laziness and grouchiness, and no one wants to be around Oscar the Grouch, especially when they’re having a good day.

sleeping, impairment, inflammation, SLeep
Your bedding set may not have started out like that, but over time quality can start to fade, so you want to invest in good quality bedding. Pixabay

If you are someone who struggles with getting a good night’s rest, but you really want to break that habit, then it will have to start with you. You will have to consciously make the effort to do better. To genuinely give yourself a shot at getting a good night’s rest, consider incorporating these habits into your daily routine.

Give Yourself a Bedtime

Bedtimes are not just for kids and senior citizens! They’re for anybody who needs sleep! Children typically are given bedtimes to get them into a proper sleeping routine that will have them refreshed and ready for school the next morning.

Why can’t you give yourself a bedtime that will leave you feeling refreshed and ready for work the next morning? The same principle applies. You can say that you’re going to bed by 9 p.m. all you want, but if you’re not actively making that effort, then your words are meaningless.

Actively making the effort to get to bed at a decent hour may require you to make some changes to your daily routine. If your goal is to go to bed by 9 p.m., then you may have to make dinner earlier than you normally would. You may invest in paper plates to cut down on dish washing time, or shower as soon as you get home, instead of waiting until later in the evening.

Clock, time, Sleep
You don’t have to necessarily make those particular changes. Pixabay

All of those are just examples of small things you can do to help get yourself in the bed at your desired bedtime. You don’t have to necessarily make those particular changes, but those are ways to actively put forth the effort to reach your bedtime goal.

Exercise

You ever notice how kids go to sleep much faster after playing outside for a few hours? Well, it’s because they’ve been running around outside burning energy. That same logic applies to you when needing to get more rest. When you exercise, you’re burning off energy, which in turn, can lead you to a better quality of sleep.

Your exercise doesn’t have to be rigorous either. You just need to do enough exercise to get your heart rate up, but you also need to give it at least 30 minutes of consistent effort. Your initial intentions for exercising are to help you sleep better, but you also have the possibility of slimming down in the process, so overall, it’s a win-win for you!

Better Quality Bedding

The type of bedding you’re sleeping on can also play a huge factor in getting a good night’s rest. If you’re sleeping in bedding that slides off your mattress, or you easily get tangled up in, then it’s high time to get yourself some better quality bedding.

Mattress, Sleep
The shape of the human body is kind of an S-shape but the sleeping surfaces are generally flat. Pixabay

You want bedding that enhances your sleep, not detracts from it. You want pillows that are as plush as clouds and sheets that are soft to the touch. Anything that lacks those qualities might play a contributing role in your sleepless nights. Your bedding set may not have started out like that, but over time quality can start to fade, so you want to invest in good quality bedding that can withstand wear and tear..

Also Read: Mild Sleep Problems May up Blood Pressure in Women

Say, “No.”

Are you a people pleaser? Being someone who says yes, all the time, even when you should have said no, can bring about stress. Those that are familiar with stress, know that stress can have you up all night, worrying about things that are either left in your hands, or out of your control.
What “yes people” don’t realize is that their stress is self-inflicted, and totally preventable. For example, if your boss asks if you can work overtime and you know you can’t, but say yes anyway, then you’ve contributed to your own stress, and by extension, lack of sleep. It’s okay to want to help people, and dedicate your time for certain things, but you have to help yourself too. Saying no, to give yourself a shot at rest, is a good start in the right direction.

Next Story

This Face Mask Can Prevent Apnoea at Night

Here's a face mask that can help combat sleep apnoea, snoring

0
Apnoea while sleeping
A face mask is found by researchers to combat apnoea and improve sleep. Lifetime Stock

Researchers have found that a night time face mask can improve energy levels and vitality in people who suffer from the condition sleep apnoea, which is associated with snoring and breathing problems at night.

The mask – called a CPAP machine – is currently recommended only to those people whose sleep apnoea is moderate to severe.

For the study, published in the journal The Lancet Respiratory Medicine, the researchers from Imperial College London picked over 200 patients from 11 National Health Service (NHS) sleep centres across the UK, and investigated the use of the treatment for mild cases of sleep apnoea.

“We are seeing increasing cases of sleep apnoea, and in a wide range of patients. Although the condition was previously thought to mainly affect overweight men, we now know it also strikes post-menopausal women, the elderly, and even children,” said study lead author Mary Morrell.

Snoring apnoea
The CPAP machine can prevent snoring due to apnoea. Lifetime Stock

“Around 60 per cent of all cases of sleep apnoea are classed as mild, but until now we didn’t know whether a CPAP would be helpful to these patients,” Morrell added.

Sleep apnoea affects over one billion adults globally, and causes the airways to become too narrow during sleep, causing people to briefly stop breathing many times throughout the night.

It can also trigger loud snoring, and cause frequent awakening from sleep, and subsequent daytime sleepiness.

According to the researchers, one treatment is a mask that fits over the nose or mouth called a continuous positive airway pressure (CPAP) machine, which gently pushes air into the mouth and throat, keeping the airways open.

Although previous trials have found a CPAP machine to improve symptoms of moderate to severe cases of the condition, this is the first large trial to find that mild cases of sleep apnoea can also be treated with this technology.

Combat apnoea
Sleep apnoea affects over one billion adults globally. Lifetime Stock

In the study, 115 patients were asked to use the CPAP for three months, while 118 received standard care for mild sleep apnoea, which includes advice on improving sleep and avoiding anything that can exacerbate the condition, such as drinking alcohol before bed.

The research revealed those who used the CPAP machine had an improvement of 10 points on a so-called vitality scale, compared to those who received standard care.

The vitality scale assesses a range of factors such as sleep quality, energy levels and daytime sleepiness.

The researchers also saw improvements in a number of additional factors among the patients who used the CPAP, including fatigue, depression, and social and emotional functioning.

Also Read- Follow these Tips For a Glowing Winter Skin

“Currently the NHS doesn’t routinely offer CPAP machines to cases of mild sleep apnoea, but our research suggests this treatment should now be considered,” said study first author Julia Kelly. (IANS)