Building healthy sleep habits takes time and consistency. It's important to find a routine that works for you and to prioritise sleep as an essential component of your overall health and well-being.
What Is Sleep Deprivation?
Sleep deprivation refers to a condition where an individual does not get enough sleep to meet their physiological and psychological needs.
It occurs when a person consistently fails to obtain the recommended amount of sleep required for optimal functioning and well-being.
The recommended amount of sleep can vary by age, but generally, adults are advised to get around 7-9 hours of sleep per night. Adolescents and younger individuals may require even more sleep..
Sleep deprivation has become a significant issue among young adults and teenagers for several reasons, many of which are interconnected –
1. Academic Pressure - High school and college students often face demanding academic schedules with heavy workloads and extracurricular activities. The pressure to excel academically can lead to late-night studying and reduced sleep time.
2. Excessive Screen Time - Young people are increasingly spending more time on electronic devices, such as smartphones, computers, and tablets. The blue light emitted by these devices can interfere with the body's production of melatonin, a hormone that regulates sleep, making it harder to fall asleep.
As Apple CEO Tim Cook once stated, 'Mobile phones are meant to empower people, they shouldn't be used excessively.'
3. Social Activities - Teenagers and young adults tend to have active social lives, which can lead to late-night socialising, parties, and other events that cut into sleep time.
4. Stress and Anxiety - The teenage and young adult years can be stressful due to academic, social, and personal pressures. Stress and anxiety can contribute to difficulty falling asleep and staying asleep.
5. Caffeine Consumption - Many young adults and teenagers consume caffeinated beverages to stay awake and alert, but excessive caffeine intake, especially in the afternoon and evening, can disrupt sleep.
6. Irregular Sleep Patterns - Erratic sleep schedules, such as staying up very late on weekends and then trying to adjust back to a school or work schedule during the week, can disrupt the body's natural sleep-wake cycle.
7. Lack of Education - Some young people may not fully understand the importance of sleep for their overall health and well-being, leading them to prioritise other activities over sleep.
Sleep is a neglected aspect of our lives where it is seen as a mere practice sometimes, but is it really so unimportant?
Lack of sleep can have some major side effects-
Cognitive Function
During sleep, the brain processes and organises information acquired throughout the day. Sleep deprivation can lead to impaired cognitive functions such as decreased alertness, poor memory, difficulty concentrating, and reduced decision-making abilities.
Hormone Disruption
Sleep is involved in the regulation of various hormones, including those related to stress (cortisol), growth (growth hormone), and reproduction (sex hormones). Disruption in these hormones due to sleep deprivation can lead to various health issues.
Physical Health
Chronic sleep deprivation is linked to a higher risk of obesity, diabetes, cardiovascular diseases, and a weakened immune system. Sleep helps regulate hormones that control appetite and metabolism, contributing to a healthy weight.
Cardiovascular Health
Adequate sleep is associated with a lower risk of heart diseases. Sleep helps regulate blood pressure, reduce inflammation, and maintain the health of blood vessels.
In summary, sleep is not just a passive state of rest; it's an active and essential phase that contributes to various aspects of our well-being.
Prioritising good sleep habits, maintaining a consistent sleep schedule, creating a comfortable sleep environment, and addressing any underlying sleep disorders are all important steps in ensuring adequate and restful sleep.
Here are some strategies to help you overcome sleep deprivation -
 |
| Source - Flourish Australia |
Maintain a Regular Sleep Cycle-
Going to bed at the same time even on weekends helps to maintain the internal cycle of sleeping and waking up of the body which further helps to regulate the overall mechanism of the body.
Establishing a Relaxing Bedtime Routine
Activities like reading, taking a warm bath, practising deep breathing, or gentle stretching helps to develop a calming pre-sleep bedtime routine that signals our body that it’s time for it to wind down.
Restrict Screen Time before Bed
limited exposure to screens before bed time is essential to keep our senses aligned with the sleeping routine of our body. The emission of blue light by screens can disrupt the production of melatonin, a hormone that regulates sleep.
Practice Regular Exercise –Having a regular exercise routine can help to fall asleep quickly and get a deeper sleep. However, rigorous exercises close to bedtime should be avoided.
Manage Stress - Practice stress-reduction techniques such as meditation, deep breathing, yoga, or progressive muscle relaxation to help relax your mind before bedtime.
Limit Naps - While short daytime naps can be beneficial, avoid long naps or napping too close to bedtime, as this can interfere with nighttime sleep.
Final thoughts –
Addressing the issue of sleep deprivation in young adults and teenagers requires a multi-faceted approach.
This includes raising awareness about the importance of sleep, advocating for later school start times to align with natural circadian rhythms, teaching healthy sleep habits, and creating a supportive environment that prioritises well-balanced schedules and adequate rest.
Parents, educators, healthcare professionals, and policymakers all play a role in addressing this growing problem.
Written by – Khwaaish Gupta
This article is entire written by the author and Eat My News, which is just a platform for community to express its views, as an entity cannot be held responsible for this content or its correctness. Views expressed here solely belong the author/writer.
0 Comments