Perhaps you dreamed of not having to sleep anymore. Over the course of 24 hours, we spend an average of 8 hours sleeping, or a third of the time in a day: imagine all the time saved we could spend doing something else! Obviously, thinking this way is wrong, because sleep is vital: it allows the body and brain to recover. This recovery is not just a word, it is necessary: we know for example that through 3 consecutive days of complete sleep deprivation, we observe tragic physical and mental consequences for humans. Therefore, lack of sleep has consequences that should not be overlooked.
What are the causes of lack of sleep?
There are a number of reasons that could Leads to lack of sleep. First, know that not everyone has the same need for sleep: there are few who sleep well after 6:30 in the morning, and those who sleep for long periods, on the contrary, will need 9 hours of sleep. If you’re a heavy sleeper, there’s no point in trying to sleep 6.30 hours a night: you won’t have your sleep quota and you won’t recover adequately. In order not to lack sleep, you should start with respect for your physiological needs.
There are many reasons for lack of sleep. Here, we’re talking about sleep debt (chronic sleep deprivation or permanent problems) and not just a short lonely night after a party, for example. Lack of sleep can come from:
- from difficulty sleeping. Know that sleep cycles are most restful at the beginning of the night: if we miss our optimal bedtime because we have trouble falling asleep, we will lack sleep. So it’s hard to find sleep because we go to bed too late, because of anxiety and stress or because jet lag has changed our usual rhythm.
- from U.S Lack of sleep : We can lack sleep because it is not of good quality. For example, night workers will never get a good night’s sleep because they sleep during the day and melatonin (sometimes referred to as the “sleep hormone”) is secreted only in the absence of light. Anxiety and stress can also reduce sleep quality, as can sleep disorders (insomnia, sleep apnea, sleep paralysis, etc.) or mental disorders such as depression. To this should be added to this excessively fatty meals taken before bedtime, the consumption of alcohol and any stimulants (such as coffee or tea).
- from U.S spent sleeping في : In order not to create a sleep debt, you must finally respect the quota of hours of rest that you need. Respecting your need for sleep means avoiding the accumulation of sleepless nights or short nights, which is so bad for your recovery: you don’t have to “pull the rope.” Busy days require rest to carry on to the next day.
What are the consequences of not getting enough sleep?
a sleep debt It quickly leads to health, moral and physical consequences. Ensuring the quality of your nights is essential, because lack of sleep can initially lead to:
- Decreased concentration and inefficiency during the day leading to excessive consumption of excitable products (eg coffee).
- Bad mood or sad mood.
- irritability;
- Lack of alertness (especially in the car, or at jobs where you could hurt yourself).
- headache;
yes the lack of sleep If it becomes chronic, you risk:
- To develop serious mental disorders.
- You get sick, because lack of sleep reduces the effectiveness of your immune defenses: the body does not have time to recover and ends up exhausting itself. Note that you can also develop really unpleasant diseases (diabetes, cardiovascular disease) and that chronic lack of sleep is a risk factor for stroke.
- Weight gain (particularly due to snacking behavior favored by sleeping late).
- Finally, as shown هو l’INSERMIn teens (whose brains are still developing), lack of sleep leads to decreased gray matter in certain areas of the brain.
to sleep deprivation treatment And take care of your health, you must follow some good habits. First, you should try to go to bed and get up at regular times: changing the duration of your sleep (in particular reducing it) depending on the night is not good for recovery and this quickly leads to sleep debt. We should also try as hard as we can to match the moment we feel tired to the moment we go to sleep (we don’t put off bedtime when we’re tired). The importance of small and simple actions to get a good sleep should not be underestimated: for example, you leave your phone or computer before bed (it is recommended an hour before bed, but half an hour is better already). Also remember to create a nice bed with clean sheets by changing the pillowcases and sheets regularly duvet cover.
to Don’t create a sleep debtA good diet and regular exercise are also important (this will naturally exhaust you, and it will be easier to fall asleep). If anxiety prevents you from closing your eyes or wakes you up at night, consider seeing a psychologist, practicing meditation, yoga, or any practice that helps you relax. Do not forget that sleep disturbances are not to be taken lightly and their consequences for health are great: therefore, do not hesitate to consult a doctor quickly if your sleep deteriorates.