Are you getting enough sleep?

If there’s one thing many of us don’t take seriously, it’s getting adequate sleep.

Perhaps it might not be about us taking it seriously, but rather about how we prioritise everything else, leading to inadequate sleep.

We live such busy lives and work such long hours, many of us having meetings and working late into the night, so often that we don’t realise we are sleeping less and less.

The recommended amount of sleep for adults per night is seven to nine hours. Anything less than seven hours is generally not recommended because of possible adverse effects over time. In fact, the long term effects of sleep deprivation are serious.

Effects of sleep deprivation include but are not limited to:

Weak immune system: Can result in colds and flu’s.

 Memory problems: Can impact long and short-term memory.

Mood changes: Can affect your mood and even result in anxiety or depression.

Lower sex drive: Can lead to a decrease in libido.

High blood pressure: Chronic sleep deprivation may result in high blood pressure.

Diabetes: Lack of sleep affects your body’s release of insulin. It increases blood sugar levels, thereby increasing the risk of type 2 diabetes.

Heart disease: Due to the increase in blood pressure and inflammation, sleep deprivation can lead to heart disease.

Weight gain: Chemicals that signal to the brain when you are full are affected by sleep deprivation, therefore overeating is a possibility.

Accidents: Being drowsy can lead to car accidents and even loss of balance resulting in falls and other accidents.

The benefits of adequate sleep include:

• Improved brain function.

• Better mood.

• Getting sick less often.

• Reduced stress.

• Lower chance of heart disease and other chronic illnesses

Signs you may not be getting enough sleep include:

• Constant hunger and a significant increase in weight. A lack of sleep can affect the hormones that tell your brain you have eaten enough.

• You have trouble making decisions. A lack of sleep may affect your higher-level brain functions, such as problem-solving.

• You have trouble remembering things. Sleep helps prepare the brain for new memories.

• You feel emotional. Sleep deprived people may feel unable to control their emotions, whether they be angry, sad or happy.

• Your skin doesn’t look good. When we sleep, the body repairs damaged cells, like skin cells. (It’s not called beauty sleep for nothing).

• You have trouble seeing. When you’re tired you may not be able to control your eye muscles.

Tips for better sleep

• Limit long naps, especially during the day.

• Try to wake up at the same time each day.

• Limit alcohol, caffeine and nicotine in the evening. These substances have the potential to interrupt your sleep or make it difficult to fall asleep.

• Switch off electronics at least 30 minutes before bedtime. The light from these devices can stimulate your brain and make it harder to fall asleep.

• Get into the habit of a relaxing routine before bedtime, like taking a hot bath or listening to soothing music.

• Turn down the lights shortly before bedtime to help your brain understand that it’s time to sleep.

• Close your eyes, relax your muscles, and focus on steady breathing.

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