Cracking the sleep code
Would you get into the car and drive while over your alcohol limit? Of course not, that would be an all-round bad idea that could lead to a catastrophe.
So, why then do we assume that it’s okay (and safe) to stagger from day to day without proper sleep?
Not-so-fun fact about the dangers of no sleep: according to the Centers for Disease Control (CDC), lack of sleep affects your performance in a similar way to being drunk. In fact, being awake for 17 hours is comparable to having a blood alcohol level of 0.05%. Being awake for 24 hours is like having a blood alcohol level of 0.10%.
Does that sound like a recipe for good health? Absolutely not!
Sleep plays an immense role in our cognitive processes. The effects of poor sleep can impact everything from attention and concentration,from attention and concentration to memory impairment and problem-solving skills.
In fact, lack of quality sleep, over a period, can lead to difficulties in learning, reduced productivity, poor decision-making, and decreased overall cognitive performance.
Sleep deprivation also has its sticky troublemaking hands in mood swings, irritability, increased stress levels, and a higher risk of developing mental health issues such as anxiety and depression. It can further exacerbate existing mental health conditions.
But I just can’t fall asleep!
When it comes to sleep troubles, it turns out that men and women have their own unique experiences. One particular problem that shows this difference is sleep-disordered breathing.
Men seem to have a higher likelihood of conditions like snoring and obstructive sleep apnea in comparison to women. This is partly due to factors beyond our control, like physical anatomy. Men tend to have larger neck circumferences, and unfortunately, a higher prevalence of obesity, which can contribute to these breathing difficulties during sleep.
So, while both men and women may encounter sleep issues, sleep-disordered breathing seems to be a particular bugbear in men.
It’s also worth noting that erectile dysfunction is sometimes linked to sleep issues, such as sleep apnoea or insufficient sleep. Disrupted sleep patterns and decreased oxygen levels during sleep could affect erectile function in men.
Other common issues include insomnia, stress, mental health issues and other lifestyle factors.
Help at hand
- Turn off your phone and take time to relax before bed. In fact, try not to have any bright lights on. That means not looking at your phone or TV, dimming the lights in your house, at least an hour before you settle in tointo sleep.
- Aim to get in a moderate workout like a quick walk a few hours before bedtime – all the better to tire yourself out.
- Although napping can help counteract the effects of sleep deprivation, regular naps can interfere with night-time sleep. Try to prioritise uninterrupted sleep during the night instead of taking regular naps.
- Tossing and turning as you worry about your workload? Make it a practice to write a list every day before bedtime – itemise all your chores, projects, tasks and set it aside. Call it your “worry” list – effectively taking it off your mind and putting it to paper.
- Experiment with soothing sounds like rain, ocean waves or gentle white noise to mask annoying background noises.
- Weighted blankets are all the rage and said to have great effects. These blankets provide gentle pressure and can create a calming environment, promoting relaxation and better sleep. They can be particularly helpful for people with anxiety or sensory issues.
Disclaimer
This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.