Sleep Deprivation: A Guide To Feeling Rested

Sleep is a necessity, not a luxury. However, many people experience difficulty falling asleep or staying asleep through the night. This can be due to a variety of reasons, including sleep disorders such as insomnia, poor sleep hygiene, misalignment with the body's internal clock or circadian rhythm, stress, anxiety, depression, or other medical conditions. Not getting enough sleep can have serious consequences for health and well-being, leading to weight gain, car accidents, impaired job performance, memory problems, and strained relationships. It is important to address sleep problems and improve sleep quality for overall health and well-being.

Sleep disorders

Insomnia

The most common sleep disorder, insomnia, is characterised by an inability to fall asleep and stay asleep. It can be caused by stress, jet lag, health conditions, medication, or even caffeine intake. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression.

Sleep apnea

Sleep apnea is a breathing disorder characterised by repeated pauses in breathing during sleep, sometimes accompanied by snoring. This can be caused by a narrow jaw or a change in muscle tone, which blocks oxygen from reaching the lungs. Lifestyle adjustments such as sleeping on your side or losing weight can help, as can oral appliances or CPAP machines.

Restless leg syndrome (RLS)

RLS causes a tingling or prickly sensation in the legs, along with a powerful urge to move them. It can be caused by caffeine and tobacco use, and can be treated with medication or simple interventions such as exercise, hot baths, and leg massages.

Circadian rhythm disorders

These disorders involve problems with the sleep-wake cycle, making it difficult to sleep and wake at the right times. They can be caused by internal or external factors, such as shift work or jet lag.

Parasomnia

Parasomnia involves acting in unusual ways while falling asleep, sleeping, or waking from sleep, such as walking, talking, or eating.

Hypersomnia

Hypersomnia is a condition where individuals are unable to stay awake during the day. This includes narcolepsy, which causes extreme daytime sleepiness.

Other sleep disorders

Other sleep disorders include non-rapid eye movement (NREM) sleep arousal disorders, which involve episodes of incomplete awakening from sleep, often accompanied by sleepwalking or sleep terrors. Sleep-related hypoventilation involves episodes of shallow breathing and elevated blood carbon dioxide levels during sleep. Rapid eye movement (REM) sleep behaviour disorder involves arousal during sleep associated with speaking and/or movement, often in response to dreams.

Diet

A healthy diet is essential for protecting against malnutrition and preventing noncommunicable diseases such as diabetes, heart disease, stroke, and cancer. It involves a balanced intake of various food groups, including fruits, vegetables, legumes, nuts, and whole grains. A healthy diet is also crucial for weight management, as it can help burn more calories than consumed, potentially preventing weight-related health issues.

To improve cardiovascular health, the Mediterranean diet, which includes olive oil, grapes, garlic, rosemary, and saffron, is recommended. Additionally, a diet rich in fruits and vegetables is essential, with at least 400g or five portions per day, excluding starchy roots like potatoes.

It is important to limit total fat intake to less than 30% of total energy intake, with saturated fats making up less than 10% and trans fats less than 1%. This can be achieved by steaming or boiling instead of frying, choosing polyunsaturated fats like soybean or canola oil, opting for reduced-fat dairy and lean meats, and limiting processed snacks.

Salt intake should also be monitored, with a recommended daily limit of 5g (2g of sodium), to help prevent hypertension and reduce the risk of heart disease and stroke.

Some people may choose exclusionary diets, avoiding certain food groups for health, ethical, or environmental reasons. For example, vegans and vegetarians may need to focus on specific nutrients like protein, iron, calcium, zinc, and vitamin B12.

It's important to note that dietary choices are influenced by factors like education, income, local availability, and mental health. Consulting a healthcare professional or a registered dietitian can help individuals make informed decisions about their diet, ensuring it aligns with their health goals and considers their individual characteristics.

Mental health

Sleep is essential for our mental health and overall well-being. A good night's sleep can improve our mood, energy levels, and ability to handle stress. On the other hand, sleep deprivation can have serious consequences for our mental and physical health, leading to issues such as weight gain, impaired job performance, memory problems, and strained relationships.

There are several factors that can contribute to sleep difficulties, including lifestyle habits, medications, and physical or mental health conditions. Here are some ways in which sleep and mental health are interconnected:

Anxiety and Stress

Anxiety and stress are common factors that can disrupt sleep. When anxious, our bodies release adrenaline and cortisol, triggering a fight-or-flight response that makes it challenging to relax and fall asleep. Additionally, stress can lead to a state of heightened alertness and a racing mind, making it difficult to wind down.

Depression

Depression is a mental health disorder that often includes sleep disturbances. People with depression may sleep more than usual, but their sleep is often non-restorative, leaving them feeling tired and unrefreshed. Furthermore, some antidepressant medications can interfere with sleep, making it a challenging cycle to break.

Post-Traumatic Stress Disorder (PTSD)

PTSD is an anxiety disorder that can cause sleep difficulties. Individuals with PTSD may experience nightmares, flashbacks, and hyperarousal, making it challenging to fall asleep or maintain restful sleep.

Attention-Deficit/Hyperactivity Disorder (ADHD)

ADHD is a mental health disorder characterized by inattention, hyperactivity, and impulsivity. Individuals with ADHD often struggle with sleep problems, such as difficulty falling asleep, staying asleep, or waking up too early. Sleep issues can exacerbate the symptoms of ADHD, creating a cycle that is challenging to break.

Seasonal Affective Disorder (SAD)

SAD is a type of depression that typically occurs during the fall and winter months when there is less natural sunlight exposure. It can cause changes in mood, energy levels, and sleep patterns, leading to insomnia or hypersomnia.

Substance Use Disorders

Substance use disorders, such as alcohol or drug addiction, can significantly impact sleep quality. Substances can disrupt sleep patterns, cause sleep apnea, and lead to non-restorative sleep. Additionally, withdrawal symptoms from substance use can also contribute to sleep disturbances.

Circadian Rhythm Disorders

Our internal body clocks, known as circadian rhythms, regulate our sleep-wake cycles. When our circadian rhythms are disrupted, it can lead to sleep difficulties and mental health issues. This includes conditions such as delayed sleep-wake phase disorder, jet lag, and shift work sleep disorder.

Sleep Hygiene

Poor sleep hygiene refers to daily behaviours that can negatively impact our sleep. This includes factors such as irregular sleep schedules, excessive screen time before bed, caffeine consumption, and a lack of natural light exposure. Improving sleep hygiene practices can have a positive impact on both sleep quality and mental health.

In conclusion, sleep plays a crucial role in maintaining mental health. Addressing sleep difficulties and improving sleep hygiene can have a positive impact on overall well-being and help manage mental health disorders. It is important to seek professional help if sleep difficulties persist or are severely impacting your daily life.

Sleep inertia

The exact cause of sleep inertia is not yet known, but researchers have proposed several theories. One theory suggests that sleep inertia is caused by an increase in delta waves in the posterior part of the brain. Delta waves, or slow waves, are typically observed during the non-rapid eye movement (NREM) stage of sleep and are more likely to occur after sleep deprivation or loss. Another theory posits that high levels of adenosine, a nucleic acid compound found in the brain, may be responsible for sleep inertia. Adenosine levels are supposed to be low upon waking, but research indicates that sleep deprivation can lead to a buildup of adenosine, resulting in feelings of tiredness.

To mitigate the effects of sleep inertia, consistent wake-up times, exposure to natural light, and the use of gentle alarms can be helpful. Additionally, maintaining a comfortable sleeping environment, avoiding excessive alcohol consumption and smoking, and limiting caffeine intake can also reduce the severity of sleep inertia.

While sleep inertia itself is not a sleep disorder, it can be more severe and prolonged in individuals with certain sleep disorders. If you experience persistent or excessive grogginess and fatigue throughout the day, it is advisable to consult a sleep doctor or participate in a sleep study to identify any underlying sleep disorders.

Sleep environment

Sleep is an essential part of our lives, and a good sleep environment can help you get the rest you need. Here are some tips to create the ideal sleep environment and improve your quality of sleep:

Reduce Light Exposure

Limit your exposure to light before bedtime, as it can trick your brain into thinking it's daytime. Blue light exposure, in particular, keeps you awake and affects your sleep quality. Set an alarm an hour before bedtime to remind yourself to put away your devices, or start your bedtime routine/ritual. You can also use room-darkening window treatments, heavy curtains, or an eye mask to block out light.

Create a Calm and Comfortable Space

Keep your bedroom cool, calm, and dark. Make sure your room is tidy and free of clutter, including removing potential distractions or stressful reminders of your responsibilities. Position your bed against the middle of a wall, as far away from the door as possible, and with room on both sides. Try to avoid having your head underneath the window.

Invest in Quality Bedding

A comfortable bed is essential for a good night's sleep. Consider investing in a new mattress, especially if your current one is old or uncomfortable. Choose a mattress that suits your sleeping position—soft or firm—and be sure to test out different options. Also, find a pillow that supports your spine and maintains proper spinal alignment. Replace your pillow every 1 to 2 years, or sooner if it's causing discomfort or pain.

Use Essential Oils

Aromatherapy with essential oils can help you relax and drift off to sleep. Lavender and vanilla are popular choices, and you can use an aromatherapy diffuser or vaporizer to fill your bedroom with soothing scents.

Establish Healthy Habits

Establish a consistent sleep schedule by going to bed and waking up at the same times each day, even on weekends. Avoid naps too close to the evening, as they can disrupt your sleep. Limit naps to 15-30 minutes in the early afternoon, when your energy levels naturally dip. Regular exercise can also improve your sleep, but try to avoid high-intensity workouts too close to bedtime.

Limit Stimulants

Caffeine and nicotine are stimulants that can disrupt your sleep. Avoid consuming caffeine after 2 pm, and limit nicotine use, especially in the evening. Alcohol can also affect sleep quality, so it's best to avoid it close to bedtime.

Frequently asked questions