Sleep Deprivation: Why Adults Hate Our Naps

Sleep is essential for both physical and mental health. It allows our bodies and minds to recharge, and helps us stay alert and healthy. Most adults require 7 to 9 hours of sleep per night, but many don't get enough. Sleep deprivation can have serious consequences, including impaired brain function, a higher risk of accidents, and a greater likelihood of developing health conditions such as obesity, heart disease, and depression. Poor sleep can also affect our emotions and social interactions, making us more irritable and less empathetic. For these reasons, it's important to understand why adults may struggle to get the sleep they need and what can be done to improve sleep quality and duration.

Sleep disorders

The second category is snoring and sleep apnea. Sleep apnea involves frequent choking and breathing interruptions, affecting sleep quality and oxygen levels. It is often treated with continuous positive airway pressure therapy, mandibular advancement devices, and surgery.

Circadian rhythm disorders are the third category. These are caused by advanced or delayed sleep-wake phase disorders, where an individual's internal clock (circadian rhythm) differs from the 24-hour cycle of the outside world. Traveling across multiple time zones or working night shifts can also disrupt these rhythms. Treatment involves creating brain cues for rest and wakefulness using melatonin and bright light exposure.

The fourth category is movement disorders, such as restless leg syndrome, which causes an urge to move the legs that worsens when at rest. Doctors may treat this by cutting out contributing drugs and supplementing iron if needed.

The fifth category includes parasomnias, which are uncontrollable sleep episodes such as sleepwalking, sleep talking, and sleep paralysis. These are more common in children but can be triggered by stress, sleep deprivation, or other factors in adults.

The sixth and final category is hypersomnias, where individuals often oversleep but still feel groggy. This includes narcolepsy, a nervous system disorder caused by a lack of orexin brain chemicals, which can lead to sudden-onset muscle weakness (cataplexy).

Poor sleep habits

Some common poor sleep habits include:

• Irregular sleep schedules: Going to bed and waking up at different times each day can disrupt your body's natural sleep-wake cycle, or circadian rhythm. A consistent sleep schedule helps train your brain to recognize when it's time to sleep and when it's time to wake up.
• Lack of a bedtime routine: Engaging in quiet, relaxing activities such as reading, listening to calming music, or taking a warm bath 30 to 60 minutes before bedtime can help prepare your mind and body for sleep.
• Stimulating activities before bed: Using electronic devices, watching TV, playing video games, or engaging in vigorous physical activity close to bedtime can make it difficult to fall asleep. The blue light emitted by electronic screens, in particular, can trick your brain into delaying sleep.
• Unsuitable sleep environment: A bedroom that is too cold, too warm, too noisy, or too bright can interfere with your sleep. Creating a dark, quiet, and comfortable sleep environment is essential for promoting restful sleep.
• Caffeine, alcohol, and nicotine consumption: Caffeinated and alcoholic beverages, as well as nicotine, can disrupt your sleep. Caffeine and nicotine are stimulants that can keep you awake, while alcohol can fragment your sleep and make it more disrupted as it wears off.
• Inadequate sleep duration: When busy or pressed for time, people often sacrifice sleep to fit in other activities. However, insufficient sleep can negatively impact the quality of your waking hours, leaving you feeling bleary-eyed and befuddled.
• Vigorous exercise before bed: While regular exercise is beneficial for overall health and can improve sleep quality, vigorous aerobic exercise right before bedtime can make it difficult to wind down. It may raise your body temperature, heart rate, and blood pressure, making it harder to fall asleep.

Bedtime procrastination

• Turn off electronic devices at least one hour before bed.
• Take a hot shower or bath to reduce stress.
• Write down thoughts, feelings, and experiences from the day.
• Maintain a consistent sleep and wake-up schedule, even on non-working days.
• Establish a relaxing bedtime routine, such as reading a book or meditating.
• Avoid caffeine, alcohol, and tobacco, especially later in the day.
• Create a sleep-friendly environment by adjusting the temperature, lighting, and noise levels.

By implementing these strategies, individuals can improve their sleep habits and overall well-being.

Self-control

While the exact reasons behind bedtime procrastination are still being studied, self-control is a key factor in the equation. Bedtime procrastination, or going to bed later than planned despite knowing there will be negative consequences, is a common issue for many adults. Research has shown that those who engage in bedtime procrastination tend to score lower in self-control and are more likely to be procrastinators in other areas of their lives.

So, what can you do to improve your self-control and get to bed on time? Here are some strategies to consider:

• Understand your motivation: Recognize the positive aspects of going to bed on time, such as feeling well-rested and energized the next day. Be honest about the costs of staying up late and how it affects your health and productivity.
• Track your sleep patterns: Keep a sleep diary for a week or two to understand your current sleep habits and identify areas for improvement. This will help you set realistic goals for improving your sleep hygiene.
• Make a contract for change: Share your sleep goals and progress with a trusted person, such as a partner or friend. This will help hold you accountable and increase your motivation to stick to a healthy sleep schedule.
• Create a bedtime routine: Establish a consistent bedtime routine that prepares your mind and body for sleep. This could include activities such as reading a book, taking a warm bath, or practicing relaxation techniques.
• Avoid stimulating activities: Steer clear of activities that can interfere with your sleep, such as watching TV, using social media, or playing video games. Instead, opt for quiet and relaxing activities that promote a sense of calm before bed.
• Limit smartphone use: Reduce your screen time before bed, as it can disrupt your sleep and make it harder to fall asleep. Aim to put your phone away at least an hour before your bedtime.
• Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, including weekends. This helps regulate your body's internal clock and makes it easier to fall asleep at night.
• Create a sleep-friendly environment: Make sure your bedroom is dark, quiet, and comfortable. Remove distractions such as computers, phones, and TVs from your bedroom to create a peaceful sleep environment.
• Address any underlying issues: If you struggle with self-control due to underlying issues such as stress, anxiety, or depression, consider seeking professional help. Cognitive-behavioral therapy, for example, can help you improve your self-control and develop healthier sleep habits.

By improving your self-control and implementing these strategies, you can overcome bedtime procrastination and enjoy the benefits of a good night's sleep. Remember, getting enough sleep is essential for your physical and mental well-being, so make it a priority.

Body clock

Our bodies have a natural, automatic "master" clock called the circadian rhythm, which plays a role in processes throughout our body. This internal clock is controlled by a part of the brain called the suprachiasmatic nucleus (SCN), a group of cells in the hypothalamus that respond to light and dark signals. When our eyes perceive light, our retinas send a signal to our SCN, which then sets off a chain reaction of hormone production and suppression that affects body temperature, appetite, sleep drive, and more.

The circadian rhythm, or internal body clock, determines our sleep drive, or our body's need for sleep, at any given time. Our alertness levels dip and rise throughout each 24-hour period, impacting the amount of sleepiness and wakefulness we experience during the day. On average, people feel most tired just after midnight and during the afternoon slump that can occur after lunchtime.

Our body clocks are sensitive to light, so the amount of sunlight we're exposed to throughout the day and the types of light we're exposed to at night affect our sleep schedules. Evening exposure to light, such as from indoor lighting or electronic devices that emit blue light, can make it harder to fall asleep. This is because light suppresses the production of melatonin, a hormone that regulates our sleep-wake cycle and makes us feel sleepy.

Circadian rhythm disorders are conditions that disrupt or affect our body's natural sleep-wake cycle. These disruptions can affect sleep quality and quantity, as well as how we function while awake. They can be caused by brain damage, vision impairments, travel across time zones, work schedules, and other factors.

To maintain a healthy sleep schedule, it's important to:

• Adjust lighting by dimming lights before bedtime and limiting exposure to blue light from electronic devices.
• Avoid napping during the day, even if you feel tired.
• Maintain a consistent sleep schedule by waking up at the same time each day and avoiding sleeping in.
• Avoid exposure to light before sleep, especially bright and outdoor light close to bedtime.
• Avoid exercising too close to bedtime, as it can increase heart rate and body temperature, making it harder to fall asleep.
• Be mindful of what you eat close to bedtime, avoiding snacks packed with sugar, caffeine, and nicotine.
• Establish a relaxing bedtime routine and create a comfortable sleep environment.
• Expose yourself to sunlight or bright light in the morning to help set your circadian rhythm for the day.

Frequently asked questions