Sleep: A Necessary Evil Or Avoidable Waste?

Sleep is a necessity for human survival, but it can also be a source of comfort and relaxation. While some people may prioritize sleep above all else, others may struggle to wake up and fully resist being pulled up to consciousness. This internal battle is often ignored or mocked, and even met with threats of violence, while insomnia is treated with sympathy. However, excessive sleep can be detrimental to health, with studies showing that sleeping more than eight hours a day increases the risk of cardiovascular disease and death.

You avoid morning activities

If you're not a morning person, you're not alone. Many people struggle with morning activities, especially if they didn't get a good night's sleep. Here are some tips to help you stop avoiding morning activities and start embracing the early hours:

Plan ahead

A good morning starts the night before. Before you go to sleep, take some time to plan for the next day. Pick out your outfit, prepare your breakfast ingredients, and make a to-do list of the major tasks you want to accomplish. Planning ahead will help you avoid decision fatigue in the morning and give you a sense of direction for the day.

Avoid the snooze button

Hitting the snooze button may seem tempting, but it's a habit that can negatively impact your health and energy levels. Instead, train yourself to wake up the first time your alarm goes off. You can do this by counting to five and forcing yourself to get out of bed or keeping slippers by your bedside to make the morning a little cozier.

Hydrate

Drinking a glass of water first thing in the morning is essential for hydration and can help replenish your body's stores. It also kickstarts your metabolism and ensures your body is turning calories into energy.

Fuel your body

Eating a healthy breakfast is crucial for optimal morning performance. Aim for a balanced meal that includes protein and healthy carbohydrates like fruit or whole grains. Eating a nutritious breakfast will give you the energy you need to tackle the day ahead.

Get moving

Exercise is a great way to boost your energy levels and enhance your mood. Try to incorporate some form of physical activity into your morning routine, whether it's a gentle yoga session or a brisk morning jog. Working out releases endorphins, which can minimize discomfort, increase well-being, and reduce stress.

Limit screen time

Avoid scrolling through social media first thing in the morning. Instead, spend time on activities that nourish your mind, body, and soul, such as meditation, yoga, or reading. Excessive screen time can impact your mental health and set a negative tone for the rest of your day.

By implementing these strategies, you can transform your mornings from a groggy struggle to an energizing and productive start to your day. Remember, it's all about finding what works best for you and creating a routine that promotes wellness and efficiency.

You prioritise sleep over socialising

Sleep is a restorative process that provides the energy needed to power through a busy day. It is a regenerative process that sets you up for the day and helps lock in memories. While it is not uncommon to sacrifice sleep to accommodate overbooked schedules, sleep deprivation can have negative consequences on your health and wellness.

Prioritising sleep over socialising can be beneficial for several reasons. Firstly, it ensures that you get the recommended 7 to 9 hours of sleep, which is essential for optimal functioning. By getting adequate sleep, you improve your immune system, maintain a healthy weight, enhance your mood, and increase productivity.

Secondly, prioritising sleep can help you establish a consistent sleep schedule. Going to bed and waking up at the same time each day improves sleep quality and natural circadian rhythms. This consistency can also lead to improved overall health and reduced risk of medical problems such as Type 2 diabetes and heart disease.

Additionally, by prioritising sleep, you give your body and brain the time they need to rest and rejuvenate. This rest allows your body's systems to wind down and recover, which is especially important if you have a busy schedule or demanding job.

Finally, prioritising sleep can improve your social relationships. Adequate sleep can enhance your mood and reduce irritability, making it easier to connect with others and fostering more positive social interactions.

While it may be tempting to socialise at the expense of sleep, the benefits of prioritising sleep can have a positive impact on your health, mood, and social relationships. By getting adequate sleep, you will be better equipped to handle the demands of your daily life and will be more likely to perform at your best.

Sleep is your go-to emotion regulation

Sleep is a universal mammalian behaviour with multiple levels of biological organisation. It is a reversible state, unlike hibernation and torpor, and is not dependent on the availability of food, water, or environmental temperature. Sleep plays an active role in processes such as synaptic plasticity and memory functions, emotional regulation, metabolic function, energy balance, macromolecule biosynthesis, removal of toxic substances and metabolic waste, and prophylactic cellular maintenance. It has also been postulated that sleep is related to adaptive inactivity; a process of meta-regulation, that is a high order of regulation which accommodates a broad range of molecular, cellular, and network processes altogether providing optimal (adaptive) wakefulness.

Sleep deprivation makes us more emotionally aroused and sensitive to stressful stimuli and events. It is essential to our ability to cope with emotional stress in everyday life. However, when daily stress is insufficiently regulated, it may result in mental health problems and sleep disturbances. Emotional events during waking hours affect sleep, and the quality and amount of sleep influences the way we react to these events, impacting our general well-being.

Sleep deprivation has a close relationship with two components of our immune response: innate or non-specific immunity, and acquired, adaptive, or specific immunity. Sleep deprivation causes hormonal activation of leukocyte glucocorticoid receptors, resulting in profound suppression of antiviral gene programs. It also gives rise to activation of the sympathetic nervous system, releasing norepinephrine in primary and secondary lymphoid organs, in all other major organ systems, and stimulating the adrenal glands, also releasing epinephrine. Both neuromediators stimulate leukocytes and adrenergic receptors to suppress genetic antiviral interferon response gene programs, mediated by regulation factors of interferon regulatory factors.

Sleep deprivation also reduces the release of growth hormone and suppresses the response of genetic antiviral interferon, mediated by interferon regulatory factors, which causes an imbalance in Th1 to Th2 cells, with decreased interferon production in Th1 cells and increased production of interleukin-Th2 cells. This suppression of the adaptive immune response has been hypothesised to contribute to a greater susceptibility to infectious diseases and a lower response to vaccines.

Sleep deprivation has the consequence of inhibiting the previous processes, causing emotional reactivity and chronic stress, which has been related to chronic diseases, similar to those that occurred in the current COVID pandemic, which leads to the conclusion that the alteration in emotional regulation and circadian lag makes the population vulnerable to contracting COVID, or becoming more vulnerable to the consequences of the disease.

You have a strict napping schedule

You are a napper. You know the importance of a good sleep routine and you're committed to it. You know that a nap isn't just a luxury, it's a necessity. Your friends and family know not to expect a response to a text or call because you're likely to be asleep. You're well-rested, and you know it.

The benefits of a strict napping schedule

A strict napping schedule means you're more likely to be well-rested, and this has a positive impact on your mood, your energy levels, and your overall health. You're less likely to burn out and you know that a good nap can be the perfect cure for boredom, sadness, or anger.

The challenges of a strict napping schedule

However, a strict napping schedule can be challenging to maintain. It requires discipline and a certain level of sacrifice. Social events, activities, and even work may have to be scheduled around your naps. You may find yourself turning down invitations or missing out on activities because you need to nap. This can be frustrating and isolating, and it may be difficult for others to understand your commitment to your napping schedule.

Tips for maintaining a strict napping schedule

• Prioritize your naps: Treat your nap times as non-negotiable. Make sure that your schedule is built around your naps, rather than trying to fit your naps in around other activities.
• Be consistent: Aim for consistency by napping at the same time each day. This will help your body to establish a natural rhythm and make it easier to fall asleep and wake up feeling refreshed.
• Create a soothing environment: Make sure your napping environment is comfortable, quiet, and free from distractions. This will help you fall asleep more easily and improve the quality of your sleep.
• Avoid over-napping: While you prioritize your naps, be careful not to nap for too long. Oversleeping can be detrimental to your health and may disrupt your nighttime sleep, leaving you feeling groggy and disoriented.
• Be flexible when needed: While consistency is important, it's also crucial to be flexible when necessary. Life events, travel, or unexpected interruptions may disrupt your napping schedule. Don't stress over these changes; simply do your best to get back on track as soon as possible.

Remember, a strict napping schedule can be beneficial for your health and wellbeing, but it's important to find a balance that works for you and your lifestyle. Don't be too hard on yourself if you need to make adjustments or deviations from your schedule from time to time.

You can sleep anywhere

Falling asleep anywhere is a skill that many people would love to have, especially those who are sleep-deprived. While some people are naturally talented at dozing off anywhere, others need to learn the tricks to help them fall asleep in uncomfortable or unfamiliar places.

The U.S. Army, for example, teaches its soldiers a technique to fall asleep in two minutes, which is said to be effective for 96% of people after six weeks of practice. The technique involves four simple steps: first, relax the muscles in your face, including your tongue, jaw, and the muscles around your eyes. Second, drop your shoulders, followed by your arms, one side at a time. Third, breathe out and relax your chest, thighs, and legs. Finally, spend 10 seconds trying to clear your mind, and then visualise one of three calming images: a clear blue sky, a black velvet hammock, or repeat the phrase "don't think" for 10 seconds.

In addition to this military technique, there are other strategies that can help you fall asleep anywhere. For instance, maintaining a consistent sleep schedule and routine, even when travelling or on vacation, can help regulate your body's sleep patterns. This includes sticking to the same bedtime and wake-up time, as well as consistent activity levels and eating habits. Dressing comfortably and creating a familiar sleep environment with items like your own pillow and pajamas can also promote sleep.

For those struggling to fall asleep due to noise or light distractions, earplugs, headphones, or eye masks can be useful tools. Additionally, muscle relaxation techniques, deep breathing exercises, and natural sleep supplements like melatonin and magnesium can aid in falling asleep faster and improving sleep quality.

With the right tools and techniques, anyone can improve their ability to fall asleep anywhere, even in less-than-ideal conditions.

Frequently asked questions