We all know that getting enough sleep is good for our body. It keeps us alive and energetic for the entire day. When this happens, there is a high tendency that we would accomplish more As long as we get enough sleep for the night, then it is guaranteed that we are going to become productive for the next day. Well, the best part of all is that this is only one of the hundreds of benefits of sleep. Here is the list:
Perhaps there are mornings when you wake up very early, unable to return to sleep—or you wake up feeling exhausted before you’ve even started your day. — Michael J Breus Ph.D.
Insomnia is a stressful health condition that prevents individuals from sleeping whenever they need and want. Some consult their physician in hopes of finding a remedy for it, i.e., pills and cognitive therapy. Despite that, it’s a fact that many still don’t see it as a disorder that requires immediate medical attention; that’s why they tend to brush it off.
But that’s where everything can start to go wrong. Sleep deprivation does so much harm to your body, to the point that you can no longer function like a regular human being. In case the disadvantages of letting your insomnia prolong is still hazy, here are a few ideas that may clarify them for you:
- It Decreases Sex Drive
The condition is a libido-drainer, especially for men. It can slow down the body’s production of testosterone; thus, the sexual drive can become unstable. Not to mention, the sleep irregularity also depletes your vigor – you may prefer relaxation over sex anytime.
- It Makes You Absent-Minded
Insomnia deprives you of your capability to remember details and events. Isn’t it embarrassing when your date or boss asks your opinion about a serious topic, and then all you can muster to say is, “Huh?” That may be the regular case if you’re not sleeping as much as you should.
People with insomnia tend to unknowingly over estimate the time it takes to fall asleep and underestimate the time they are asleep. — John Cline Ph.D.
- It Causes Mishaps
People who often lack sleep feel extra clumsy the next day since the coordination between the motor skills and the brain is off. It may feel as if you’re drunk as well even though you’re not. Hence, accidents, big or small, will surely follow you.
- It Drains Youthful Glow
Insomnia can make a 25-year-old man or woman look like he or she is their mid-30s. The skin under the eyes become either puffy or dark. The fine lines seem prominent too. That’s because you produce much more cortisol – the hormone that crushes your collagen supply – than you need at this point.
- It Increases Weight
Dealing with sleep deprivation can be so grueling that your brain may signal that you should consume larger serving sizes than usual. It is as if it’s your system’s technique to console you for not receiving reset. Because of that, however, your waistline may expand in no time.
- It Affects Intelligence
Lack of relaxation at night does not just turn you into a sluggish zombie in the morning. You may also lose concentration and ability to resolve issues both at home and work. The more it happens, the more you can stray away from logic.
- It Weakens Immune System
A bountiful sleep gives your body the opportunity to refresh its supply of cytokine, which is the body’s first line of defense against disease-causing viruses. Not getting enough of it every day means you won’t get much of this important substance and may jeopardize your well-being.
- It Causes Mental Illnesses
When your mind does not rest, you tend to overthink about a lot of things. It exhausts your energy, happiness, and sometimes grip on reality; that’s why sleep deprivation can push the development of depression, anxiety, delusion, and other psychological disorders.
Figure out through trial and error what your optimal amount of sleep seems to be, then strive to get this amount of sleep every night by adjusting your going-to-bed and wake-up times accordingly. — Megan MacCutcheon, LPC
Most new mothers desperately want to sleep but are unable to even after putting their baby to sleep. It happens because of a condition called postpartum insomnia.
It was just so frustrating that I was on my bed, wide awake, and just watching our wall clock count the hours. That was how elusive a good night’s sleep was for me before my husband and I tried massage therapy to enhance sleep.
If ever I would be able to sleep early, just a slight movement by my husband would cause me to stay awake up to the wee hours of the morning. Knowing that I will start another day again without enough sleep and will have to take care of the kids, I would feel more stressed. Moreover, because the issue of sleep has put a strain on our relationship, we tried sleep counseling.
One way of thinking about insomnia is to consider whether the insomnia is a symptom associated with other problems or is a disorder that stands on its own. — John Cline Ph.D.
The therapist offered support and coping solutions for our long-term sleep problem.
Keeping a sleep diary in order to keep track of your sleep enables you to be aware of your sleep habits and tendencies that help you sleep or what keeps you awake, and see if they can be improved.
Sleep restriction therapy is the practice of limiting the time you spend in bed to your actual sleeping time. It aims to increase the depth of your sleep.
Stimulus control instructions aim to help you fall asleep swiftly and to maintain sleep.
Nobody likes to miss out on sleep, so you do the reasonable thing the next day and sleep in an hour or two later. Or maybe you take a nap in the afternoon. — Seth J. Gillihan Ph.D.
Sleep hygiene awareness includes limiting your daytime naps to 30 minutes to improve your mood, alertness, and performance. Caffeine and nicotine can deprive you of your sleep, and avoiding them before bedtime is a great help. Doing 10 minutes of aerobic, walking or cycling exercise can also help you have a good night’s sleep, but you should avoid strenuous workouts when close to bedtime. Certain foods may trigger indigestion, so you should also avoid them when close to bedtime. Furthermore, you can try using a dim light in your room to promote sleep. A pleasant sleeping environment can induce sleep, and maintaining a tidy bedroom without TV or gadgets that may keep you awake can help you get better sleep.
Meditation can also help you attain good quality sleep. There are apps now available, so sleep meditation is made easy and accessible.
However, what really helped me fight my insomnia is through massage and natural sleep enhancers. I am not quite a fan of pills, and I do not want to rely on prescription medications. But I found some sleep enhancers that are very effective.
The body is a miraculous manifestation that gives us direct access to unknown parts of ourselves. The body revealed by posture, muscle contraction, and flexibility demonstrates the sort of armor we use to protect ourselves in a sometimes difficult world. — Stephen L. Salter, PsyD
My husband and I attended massage therapy and saw how massage works as a treatment for insomnia. Research has proven that regular insomnia massage therapy is useful not only in reducing pain and anxiety but also in increasing relaxation that helps restore the body’s sleep pattern.
Massage increases the release of serotonin, enhances positive mood, and creates calming and soothing effects causing you to fall asleep. My husband patiently and lovingly massages me using some essential oils which efficiently improves my sleep. He uses a lavender scent hydrating body and massage oils, and he never fails me.
No more middle of the night awakening for me and he can move around without waking me up.
Having trouble sleeping is really frustrating and debilitating. Unhealthy sleep habits or psychiatric and medical conditions can sometimes be the cause of insomnia. In our case, I think a combination of both is the reason for it. Being a parent is really stressing, and we often worry about finances and other problems concerning the kids, work, and other stuff. Moreover, we both know that if our unhealthy sleep is left untreated, it will someday cost us our physical health.
A good night’s sleep is crucial for our mental and physical health, and we need to address the issue of insomnia seriously. Talk to a sleep therapist or mental health professional to help you find the culprit behind those sleepless nights and choose solutions that will work best for you.
As a single mother of two, I have chosen to work as a home-based medical transcriptionist. I have been in this kind of job for 17 years now, working in rotational shifts.
While being awake at night is a very unpleasant and difficult experience, it is the daytime symptoms which most impact on the lives of those suffering with insomnia. — John Cline Ph.D.
I have been happy and thankful for this job as it allowed me to work from home and be a hands-on mom, taking care of my kids’ needs and mine as well. At first, I found it hard to stay awake eight hours straight during nighttime, but as time went by, I got used to it. I can even work two shifts straight. I never realized that it could in the long term be a threat to having a healthy body and mind.
Our ancestors used to rely on the sun on lighting and mostly spent their evenings in darkness. Modern age brings about the discovery of artificial light that provides us with better lighting especially during the night.
I’ve been tossing and turning almost every night. Falling asleep is a struggle, and waking up in the wee hours of the morning makes me feel listless the whole day. This change in my routine makes me worry because I always feel tired, had become unproductive, and worse, it is starting to affect my relationship.
We Used To Share One Bed
As a couple, it is expected that you share a bed with your partner. It’s a beautiful feeling finding comfort sleeping alongside each other, but what if your partner could no longer stand the uneasy you, who keeps on moving and turning? What if he starts complaining about your snoring? Is this the end of your good night’s sleep?
Instead of causing my husband to feel tired too, and unfocused because of disturbed sleeping, my doctor recommended that it would be better to have separate bedrooms. It has become so distressing for me as I feel so alone.
Several experts agree that even though partners may fight over the sheets, the security that people feel from sleeping in the same bed with the person they love has great perks. — John Smith Ph.D.
Unsatisfied Married Life
I love snuggling whenever I hit the bed while telling my stories, everything that happened to my day. But the moment our doctor recommends that we have a separate bed and then the separate bedroom, a lot has changed. We need to do our talk while we are at the dinner table or while watching a movie, which seems less sweet and intimate because, after our conversation, we have to go to our separate beds. But I have to live up to it so as not to disturb my husband with my bad sleeping habits.
My husband sleeps faster and complains less regarding the quality of sleep he has, and I pity him for being very considerate of my sleep problems. I don’t want him to suffer because of me, so I only agree on the setting of sleeping in a separate room with him even though I miss our cuddling and pillow talk.
Make sure your bedroom is a calm space with a comfortable bed. Determine what type of pillows, sheets, and blankets are the most comfortable for you. — Megan MacCutcheon, LPC
Putting An End To The Misery Brought By Insomnia
My doctor recommended various treatments to cure my insomnia
- Relaxation exercises
- Lifestyle change
- Healthy before-bed habits
I did try some of them but to no avail. Failure to improve the quality of my sleep and feeling alone at night left me in a depressed mood besides having a less intimate moment with my husband.
Sleep deprivation brought by my insomnia caused me to gain weight, become less productive, and start troubles in our relationship. I can’t allow it to go on that way, so I tried all possible ways that could put an end to my misery.
One therapist told me to try re-organizing our bedroom besides meditation, lifestyle change, and practicing healthy habits before I go to bed.
A New Mattress. My tossing and turning plus the snoring awaken my husband that’s why he has to sleep in his own bed. A new mattress that absorbs movement, like the memory foam, can help contain movement on my side of the bed, thus, preventing disturbance in my husband’s sleep.
Keeping The Room Tidy. A cleanroom encourages good rest and sound sleep. For added enchantment, I make sure to spray a scent of lavender before we sleep. Lavender has shown to be useful in helping people fall asleep faster with lesser waking up at night.
Stop Your Snoring. I find it hard to fall asleep, and if I do, I often snore. I was actually unaware at first that I woke my husband up with my loud snoring. It was just when we visited my doctor for my insomnia that I found out. If you’re a snorer, you can try turning to one side to stop your tongue from caving into the back of your throat, blocking the proper flow of air creating the snoring sound. You can also try oral appliances to eliminate the snoring sound or see your doctor to rule out sleep apnea.
When we go to bed too early, odds are we won’t be ready to fall asleep. Most likely we’ll just have more time to lie in bed awake, feeling anxious and stressed, and reinforcing bed as a place of anxiety and unrest. — Seth J. Gillihan Ph.D.
Limit Your Bedroom Activity To Sleep And Sex. Buzzing sounds of phones are very annoying and often disrupts sleep. Also, the blue light from laptops, tablets, and phones is said to interrupt circadian rhythm, and falling back to sleep can be a struggle. If you want to bring back intimacy in your bedroom, it’s just but proper to turn off your gadgets and limit your bedroom activity to stuff that will make you and your partner happier and well-rested.
Sleep issue should be addressed as a serious problem. It is not just threatening your health but your relationship as well. Don’t allow your insomnia and snoring to cause you and your partner troubles right in your own bedroom because no one wants to wake up looking at a grumpy partner early in the morning. Snoring and insomnia can be treated medically or in a more natural way like meditation, lifestyle changes, healthy before-bedtime habits, and a bit of re-organization or restyling in your bedroom.
Follow these tips, and I hope you and your partner get a better night of good sex and undisturbed sleep!
When you develop insomnia, one of the issues is when you go to bed and try to get to sleep, but instead, your mind starts to race, running thoughts up to the point that it causes you to feel sleep-deprived. If this happens over time, your mind starts to associate the bed with a space to think and not a place to sleep. And so there is mental conditioning in which your mind is programmed into not going to sleep because your mind believes that the bed is a place to think.
Increased arousal, often related to fear of not sleeping or being unable to function effectively during the day, prevents the usual functioning of brain systems which initiate and maintain sleep. — John Cline Ph.D.
Individuals experiencing constant restless and sleepless nights may feel the uneasiness of doing some tasks in the morning upon awakening. And if the lack of sleep continues, it affects the physiological and emotional stability of the body and reduces the quality of performance of a person throughout the day.
Most people think of insomnia as a night disorder, albeit one that can significantly affect our daytime lives. — Michael J Breus Ph.D.
Are you experiencing difficulties when it comes to sleeping? Do you find it hard to follow a bedtime schedule? Are you aware that you can solve your insomnia-related problems with some snacks? In this article, we are going to list down the several kinds of food that you can enjoy to help you doze off quickly. Fortunately, these bedtime snacks contain the right amount of substances that can bring you to sleep as soon as possible: