A good day begins with a good night’s sleep. For those who have not gotten a good night’s sleep know how lethargic, grumpy, and unproductive you feel the following morning. However, due to today’s lifestyle, food habits, workloads, or underlying disease, many of us have disrupted sleep patterns. Interrupted or fragmented sleep can result in insomnia, fatigue, daytime sleepiness, and a variety of other potential consequences of disturbed sleep.
So, in this article, we’ll look at the causes of interrupted sleep and how to fix it. You should read this article if you suffer from disturbed sleep and want to do something about it.
Disturbed Sleep Causes
There could be a variety of underlying causes for sleep disruption. Here are some of the most common reasons why you might be having difficulty sleeping at night.
Stress in a person’s work or personal life can lead to sleep disruption and anxiety. Work, school, health, finances, or family concerns can keep your brain active at night, making sleep nearly impossible.
2. Restless Leg Syndrome (RLS)
Restless legs syndrome (RLS) is a sleep disorder characterized by an extreme, often irresistible desire to move one’s legs. RLS is most common in the nighttime, making it more difficult to fall and sleep properly.
3. Lifestyle changes
Interrupted sleep can also be exacerbated by lifestyle choices. Disrupted sleep patterns can be caused by erratic sleep schedules, exposure to alcohol or caffeine consumption, and the use of digital devices such as cell phones in bed.
Numerous prescription medications, including antidepressants and respiratory illnesses or blood pressure pills, can disrupt sleep. Some over-the-counter medications, such as pain relievers, allergy, and cold medications, and weight-loss supplements, contain caffeine and other psychoactive drugs that can interfere with sleep.
5. Nicotine and Alcohol
Alcohol and smoking are also to blame for your sleep disturbances. Adenosine, a brain chemical that aids sleep, but the rush of that wears off as fast as it arrives, and you wake up as soon as you feel relaxed. While nicotine causes your circadian rhythm to be disrupted and your body to feel extra alert all through the night.
Effects of Interrupted Sleep
1. Reduces Cognitive Ability
Sleep is essential for thinking and learning. Fragmented sleep has a negative impact on these cognitive processes in several ways. For instance, it reduces interest, attention span, concentration, reasoning, and analytical abilities. This makes efficient learning more challenging.
Sleep deprivation and sleep disorders can exacerbate depression symptoms over time. Insomnia and depression mutually reinforce each other. Sleep deprivation frequently accelerates the symptoms of depression, and depression can make falling asleep more difficult.
3. You Get Older Faster
Lacklustre skin, wrinkles, and dark circles under the eyes can all result from a lack of sleep. Your body produces more of the stress hormone cortisol when you don’t get enough sleep. Cortisol can cause excessive breakdown of skin collagen, the protein that keeps skin smooth and elastic, eventually causing you to age faster.
4. Memory Lapses
Sleep allows the brain to organize itself and, in particular, to respond to information from short-term memory to long-term memory. A good night’s sleep is essential for memory recall. Sleep deprivation can cause memory loss and the ability to grasp information correctly.
5. Obesity and Weight Gain
Rapid weight gain is one of the side effects of chronic sleep problems. Sleep deprivation causes the stomach to produce ghrelin, a hormone that increases hunger and appetite and may lead to obesity. Furthermore, fatigue frequently leads to unhealthy cravings and overconsumption, as well as a reduction in stamina and activity level.
Sleep deprivation can interfere with the body’s method of processing glucose, which cells use as fuel, as well as the amount of insulin produced. As a result, it is regarded as a potential cause of type 2 diabetes.
7. Deficiency of the Immune System
Our immune systems function best when we get enough sleep. A lack of sleep for an extended period can impair your immune response and make you more vulnerable to viruses, including coughs and colds.
8. Psychiatric Illnesses
A severe and long-term lack of sleep can result in various psychiatric problems. Some people who have been sleep-deprived for a long period have developed cases such as dissociation, paranoia, and hallucinations.
How To Prevent Having a Disturbed Sleep at Night
1. Improving Your Sleep Hygiene
Prioritizing your sleep pattern, pre-bed schedule, and daily activities are all part of forming habits that will make decent sleep feel more involuntary. Simultaneously, creating a comfortable bedroom environment can serve as an invitation to unwind and sleep. You can fix your disrupted sleep patterns by simply following these steps:
- Make a sleep schedule. Set a fixed sleep and wake-up schedule to prioritize your sleep.
- Avoid taking naps frequently during the day.
- Stress management may be beneficial. Try to put your worries or concerns aside before going to bed.
- Remove all electronic devices from the bedroom, including televisions, computers, and mobile phones.
- Before going to bed, avoid large meals, caffeine, and alcohol.
2. Improving Your Sleep Environment
The bedroom environment is also important for good sleep. Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. A temperature of 15.6°C to 19.4°C is generally considered to be the ideal sleeping temperature.
It’s also critical to have a nice and comfortable mattress, pillows, and bedsheets.
Your sleeping surface is integral to your comfort and pain-free sleep, so choose only the the Best Mattress Brands in India that meets your needs and requirements, as well as your pillow, wisely. In addition, if your bedroom is overly bright, you might like to consider using blackout curtains or an eye mask to keep your sleeping area as dark as possible.
3. Follow Good Habits and Routines Before Sleeping
Following certain habits before going to bed may help with disturbed sleep at night. Taking a warm bath or shower before going to bed can help relax the muscles and relieve tension.
Deep breathing exercises and muscle relaxation are two relaxation techniques that can help you release physical and mental tension. Stretching before going to bed will improve the quality of your sleep.
Playing soft, relaxing music as you get ready for bed can stimulate the release of hormones that help calm your nerves. Or even reading a good book before going to bed will help to ease your mind and help you fall asleep faster.
4. Use A CPAP Device (If You Have Sleep Apnea)
If you have sleep apnea, consider using a CPAP machine. Sleep apnea is a severe form of snoring in which a patient’s trachea becomes slightly or closed several times in the night, resulting in repeated awakenings with no vague memory and disrupted sleep.
A CPAP machine works by blowing a consistent flow of air into the nose through a mask, blocking breathing pauses while sleeping (apneas). CPAP is most commonly administered via a nasal mask, but oral and naso-oral masks are frequently used when trouble breathing or obstruction is prevalent. This device will assist you in reducing breathing problems and getting a good night’s sleep.
Good sleep is essential for mental and physical well-being, but it can be difficult to obtain. An optimized night-time schedule can help you sleep better and wake up energized and ready to face the day.
If setting up a night-time routine has little impact on sleep quality, consulting with your medical practitioner is a good next move. It will ensure that there’s not a prevailing health problem causing your sleep problems.
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