Sleep Deprivation - lack of sleep or the condition of not getting enough sleep - has been seen to increase and concerns of poor sleep quality & habits.
Commonly seen in adults and sometimes children/infants, lack of sleep can be due to a number of factors such as stress, anxiety, and for some, pain of any kind. Poor sleep quality and habits can lead to some major health concerns that include brain fog, fatigue, increased susceptibility to accidents or injuries, loss of productivity at work, irritability and moodiness, relationship problems (rare), and in severe cases - death.
The body needs rest for several reasons: • fighting illnesses/ strengthening the immune system • repairing damaged tissues • digestion • detoxification • hormonal balance • maintaining cognitive health
So, are you having trouble falling asleep/staying asleep?
Here’s are some healthy recommendations you can do to help improve sleep patterns: - Manage stress (meditation, herbal supplementation, exercise)
- Avoid/limit/reduce noise, electronics, and blue light (phone, tablet, tv, laptop, etc.)
- Exposure to natural light during the day (30 minutes of walking/running outdoors)
- Exercise regularly (30-60 min. of exercise a day, especially outdoors. Can include weight lifting or 3 to 4 sessions of aerobic exercise a week)
- Diet (improved diet including vegetables, fruit, complex carbs)
- Avoid caffeine and alcohol intake before bed.
- Finally, create a wake - and bed - time routine that allows you the proper amount of sleep you need to function throughout the day.
Of course there are situations such as insomnia where it is highly more difficult to sleep. In this case and other severe cases of poor sleep quality, talk to your healthcare provider so they can help lead you into the right direction to help you sleep.