In general, adults need on average 7-9 hours of sleep. However, sleep deprivation is very common; it occurs when a person does not get enough sleep or the quality of sleep is poor. This can lead to a range of negative physical and mental effects, including:
Decreased alertness and concentration: Sleep deprivation can cause decreased alertness and impaired concentration, making it harder to focus and complete tasks effectively.
Decreased physical performance: Sleep deprivation can also lead to decreased physical performance, making it harder to exercise and perform manual labor.
Impaired memory and cognitive function: Sleep deprivation can negatively impact memory and cognitive function, making it harder to retain information and process new information effectively.
Increased stress and anxiety: Lack of sleep can increase stress and anxiety levels, making it harder to manage daily stressors.
Decreased mood: Sleep deprivation can also negatively impact mood, causing feelings of irritability, frustration, and sadness.
Weakened immune system: Sleep deprivation can weaken the immune system, making it easier to get sick and recover from illness.
Increased risk of accidents and injury: Sleep deprivation can also increase the risk of accidents and injury, as it impairs reaction time and decision-making ability.
Insomnia is a common sleep disorder that can be caused by various factors such as stress, anxiety, depression, poor sleep habits, and medical conditions. Here are some tips to help cure insomnia:
Establish a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate the body's circadian rhythm and improve sleep quality.
Create a sleep-conducive environment: Keep your bedroom cool, quiet, and dark, and invest in a comfortable mattress and pillows.
Limit caffeine and alcohol intake: Avoid consuming caffeine and alcohol before bedtime, as they can disrupt sleep.
Exercise regularly: Regular physical activity can help improve sleep quality, but avoid vigorous exercise before bedtime.
Reduce screen time: The blue light emitted by electronic devices can interfere with sleep, so limit screen time before bed and consider using blue light-blocking glasses.
Practice relaxation techniques: Try relaxation techniques such as deep breathing, meditation, hypnosis or yoga to reduce stress and improve sleep.
Consider cognitive behavioural therapy for insomnia (CBT-I): CBT-I is a form of therapy that helps change negative thought patterns and behaviours that contribute to insomnia.
Sleeping pills are generally addictive, and they are dangerous when mixed with alcohol. Try natural remedies like camomile tea, 3 mg of melatonin, CBD and other herbal sleeping aids.
Wear an eye mask and ear plugs as you need.
In conclusion, curing insomnia requires a multi-faceted approach that involves establishing a regular sleep schedule, creating a sleep-conducive environment, limiting caffeine and alcohol intake, exercising regularly, reducing screen time, practicing relaxation techniques, and potentially seeking professional help through CBT-I.
Everyone's sleep needs are unique, so it may take some trial and error to find the best solution for you. Consult with a doctor or sleep specialist if your insomnia persists.
Vicky is a certified health & vitality coach, yoga & Pilates teacher as well as personal trainer and breath coach. Book a breakthrough session with her on vickyvortex.com/book-online to discover your true-self.
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