how to get better sleep

9/9/22

hello cherubs!

today we are going to be discussing how to get better sleep. whether or not you believe it or not, we must get an adequate amount of sleep each night in order to be healthy and happy. not everyone is fortunate enough to get the accurate amount of sleep each night for a number of reasons: children, insomnia, working, stress, etc.

but if you are dealing with depression, anxiety, or any other mental illness, your body may be telling you that it needs some TLC. and that can start with getting better sleep. so today we are going to discuss some of the ways to improve sleep.

now, everyone is different. some sleep need more sleep than others and some can run on little to no sleep. we all have different needs, but here is what is recommended according to the CDC (per 24 hours):

13-18 years 8-10 hours

18-60 years 7 or more

61-64 years 7-9 hours

65 years + 7-8 hours

I know as a full time job and full time college student, it is sometimes hard to find the time for this amount of sleep. but sleep is fuel for our bodies to be able to function.

here's a reward for you if your accomplished a healthy amount of sleep last night (or if you didnt you still get it)

here are some tips for better sleep:

there are a few key sleep disorders that affect how much sleep we are able to get each night. if you or someone you know suffers from any of these disorders, please contact your primary specialist or specifically a sleep specialist in order to receive proper treatment.

• insomnia: characterized by an inability to initiate or maintain sleep, which may manifest itself as excessive daytime sleepiness, which results in functional impairment throughout the day.

diagnosis: health care providers with rule out other undetected illnesses such as side effects of medication, substance abuse, depression, etc. before diagnosing insomnia.

other types: "learned" or "conditioned" insomnia can result from a stressor combined with fear of being unable to sleep. individuals with this condition may sleep better when not inter own beds.

treatment: insomnia can be treated with a combination of use of sedative-hypnotic or antidepressant medications, along with behavioral techniques to promote regular sleep.

• narcolepsy: excessive daytime sleepiness combined with sudden muscle weakness are the hallmark signs of narcolepsy. the sudden muscle weakness seen in narcolepsy may be elicited by strong emotion or surprise.

types: episodes of narcolepsy have been described as "sleep attacks" and may occur in unusual circumstances, such as walking and other forms of physical activity.

treatment: the healthcare provider may treat narcolepsy with stimulant medications combined with behavioral interventions, such as regularly scheduled naps, to minimize the potential disruptiveness of narcolepsy on the individual's life.

• restless legs syndrome (RLS): characterized by an unpleasant "creeping" sensation, often feeling like it is originating in the lower legs, but often associated with aches and pains throughout the legs.

issues: this often causes difficulty initiating sleep and is relieved by movement of the leg, such as walking or kicking.

diagnosis: abnormalities in the neurotransmitter dopamine have often been associated with RLS.

treatment: healthcare providers often combine a medication to help correct the underlying dopamine abnormality along with a medicine to promote sleep continuity in the treatment of RLS.

• sleep apnea: persons with sleep apnea characteristically make periodic gasping or "snorting" noises, during which their sleep is momentarily interrupted.

other issues: those with sleep apnea may also experience excessive daytime sleepiness, as their sleep is commonly interrupted and may not feel restorative.

treatment: treatment is dependent on the cause. if other medical problems are present, such as congestive heart failure, sleep apnea may resolve with treatment of these conditions. gentle air pressure administered during sleep may also be effective in the treatment of sleep apnea.

as interruption of regular breathing or obstruction of the airway during sleep can pose serious health complications, symptoms of sleep apnea should be taken seriously and sought from a health care provider.

benefits of getting adequate sleep:

• better memory

healthy sleep helps us to learn new information through the process of memory consolidation. research considers sleep to be fundamental to long-term memory formation.

• better productivity

research has proved that a lack of sleep hampers our ability to concentrate when we are awake, thus affecting productivity and attention levels severely. healthy amounts of sleep refresh your mind to boost your attention levels when you need it.

• prevents depression

research has concluded that sleep is a contributing factor in people suffering from depression. people who suffer from sleep disorders are more prone to depression as well.

• better physical performance

athletes often sleep for close to 10 hours because research has proved that sleep nourishes our bodies and allows for greater energy levels, better performance, movement, improved speed, and coordination.

• lesser risk of obesity and weight gain

there have been claims by researchers that chronic sleep deprivation affects our bout's ability to process fat for energy production. rather, only carbohydrates and proteins are used to generate energy, leaving us with a potential risk of catching obesity and weak muscle development.

• better metabolism

healthy amounts of sleep every night maintains a proper balance of leptin and ghrelin hormone release which controls our appetite. research has shown that sleep deprivation causes an imbalance leavings us with more appetite.

• better heart health

a good night's sleep helps to regulate blood pressure levels and allows the heart to heal itself. lack of sleep interferes with heart maintenance making us prone to heart diseases, according to the latest research.

• better immunity

sleep heals the body and makes our immune system stronger. research has confirmed that consistent healthy amount of sleep can help us fight diseases and infections better.

• reduces pain and inflammation

people suffering from sleep loss have shown greater risk of inflammatory diseases, as confirmed by research. moreover, multiple studies claim that healthy sleep might help you to manage pain better.

• improves psychological well-being

many studies have shown that lack of sleep affects people's ability to recognize emotions in others. healthy sleeping habits among students has also proved to improve their psychological well-being and lifestyle.

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I hope this helps you guys (especially me) realize that sleep is an essential part of our lives.

ill see you guys in the next one!

xx Loryn