You’re winding down after a long day by watching that extra episode of your favourite show or scrolling aimlessly through social media. You jump into bed, and all of a sudden you have never felt more awake! While you wake up feeling tired the next day, have you ever thought how your sleep impacts upon things like pain control, injury recovery and performance? A good quality night’s sleep provides in an endless array of physiological and psychological benefits and is one of the most effective ways to recharge and recover, regardless of whether you are an elite athlete or office worker.
Effects of sleep deprivation:
Adults are recommended to get at least 7-9 hours of sleep per night, while children are expected to get 8-13 hours of sleep depending on their age. When we don’t hit these targets, this can have a negative effect on physiological and cognitive function which can severely impact upon your quality of life.
- Impaired muscle recovery and depleted muscle energy stores.
- Impaired cognitive function including poor concentration, decision making and memory.
- Mood changes including irritability, impulsiveness and anxiety.
- Mental fatigue.
- Delayed reaction times.
- High blood pressure.
- Increase your risk of diabetes (as sleep influences your body’s release of insulin).
- Weakened immune system.
- Weight gain.
Your central nervous system is the main control centre and link between your brain and body. Sleep allows stronger pathways to form between nerves in your brain, which are responsible for memory and learning. However, poor sleep leads to mental fatigue, difficult learning and remembering and crazy mood swings.
Poor sleep increases your risk of developing certain cardiovascular diseases and sleep allows the cardiovascular system to regulate blood sugar levels and blood pressure.
Growth hormone production is impacted upon when we don’t get enough sleep, this is particularly important for children and young adults. So, if you want to be big and tall, get to sleep!
When we are feeling, most of us want to lay down in bed and sleep. This is because sleep allows our immune system to get to work making infection fighting cells and substances. When you don’t get enough sleep, your immune system isn’t able to effectively defend your body against bacteria and viruses.
Sleep deprivation also negatively influences your digestive system and the balance between hormones which control your feelings of hunger and fullness. Leptin production decreases (fullness hormone) and ghrelin production increases (hunger hormone), leading to those 3 serves of dessert!
Sleep hygiene tips:
Below are sleep hygiene strategies which can be used to promote a more restful and longer night’s sleep. Before you go to bed tonight, give a few of these a try!
- Limit screen time 2 hours before bed.
- Maintain a regular sleep and wake routine (i.e. go to bed and wake up at the same time each day).
- Avoid stimulants late in the afternoon including caffeine, nicotine, alcohol.
- Stay active, but don’t exercise too vigorously right before bed.
- Don’t lie in bed wide awake. If you can’t sleep, get out of bed and try read a book in a chair for 20 minutes.
- Have a comfortable environment (e.g. comfortable pyjamas, sheets, dark room, temperature).
- Avoid eating a large meal right before bed. If you are hungry, try a light snack.
- Use your bedroom for sleeping only and don’t bring your phone or computer into the room.
If you would like to learn more about sleep hygiene strategies, the physiotherapists at Back In Motion Como would love to help!
Website: https://www.backinmotion.com.au/como
Phone Number: 9313 3414