Insomnia or poor sleep is a common sleep disorder that is characterized by staying asleep for long periods in the night, waking up too early in the morning, feeling sleepy all the day, and waking up often during the night.
You can’t blame the stress and demands of a modern life- style for your poor sleep quality.
Insomnia is not a modern phenomenon. The history of ancient Egypt reveals that Egyptians used to suffer from poor sleep quality. Anyways, the amount of sleep needed varies from one person to other. You must notice whether your sleep quantity is sufficient for you and whether you are feeling refreshed during the daytime. The average amount of sleep is 6-9 hours per night.
Major Causes that lead to poor sleep quality
- Diabetes may result in poor sleep quality due to frequent urination, night sweats etc.
- Heart failure is the heart’s inability to pump or circulate blood adequately. Patients with heart failure suffer from sleep apnea, a breathing disorder, which is characterized by multiple nighttime awakenings. It disrupts sleep and causes daytime sleepiness.
- In the case of kidney disease, kidneys are damaged to the extent that they cannot filter fluids and remove wastes from the body. People suffering from kidney disease may have poor sleep quality.
- The thyroid is at the root of insomnia because thyroid over-stimulates the nervous system leading to nighttime arousals, night sweats.
- Arthritis is another cause of poor sleep quality. People with arthritis find difficulty to fall asleep in the night and are likely to feel tired the whole day. Additionally, arthritis is treated with steroids, which cause poor sleep.
Environmental causes include sound, light, and temperature. A snoring bed partner or barking dogs in the street, noisy street may disrupt your sleep. Even moon- light or street- light entering your room may disturb your sound sleep. Often excessive hot or cold temperature can cause poor sleep quality though nowadays it can be solved by Air Conditioner.
Psycho- physiological factors
- Severe anxiety is characterized by excessive, persistent worry every day. People with severe anxiety experience poor sleep quality.
- Sleep- related panic attacks and phobias like fear of the bedroom or of nightmares hamper sound sleep.
- Depression and insomnia are two sides of the same coin. Waking up in the early morning is a symptom of insomnia and on the other hand, depressed people find difficulty in falling asleep in the night.
- Patients with Bipolar disorder, characterized by manic- depressive illness, experience insomnia.
Habits that may disturb your sleep
Some bad habits may actually contribute to your poor sleep quality.
- Different sleep schedule on the weekends
- No certain bedtime
- Consumption of too much caffeine
- Jumping out of bed the minute you find yourself awake.
- Eating too close to bedtime as it this habit gets your stomach acids going.
- Alcohol before bedtime
- Having TV, computer in your bedroom; using a cell phone, laptop before the bedtime
When will you realize that you are suffering from poor sleep quality?
If you are a victim of insomnia, you will find some symptoms within you like waking up too early in the morning, feeling fatigue during the day time, irritability, depression, lack of concentration, increased errors or accidents and staying awake at night.
How does Insomnia affect your health?
You feel tired, cranky when you spend a single night tossing and turning. And, the long-term sleep deprivation puts your physical as well as mental health at risk.
Effects of poor sleep on your body
Poor sleep leaves your brain exhausted and negatively affects your emotional and mental state. Sleep deprivation can trigger mania, decrease decision- making processes and creativity. In one word, insomnia disrupts the functions of the central nervous system. Respiratory problems and poor sleep quality walk hand in hand. Breathing disorder leads to insomnia and sleep deprivation leaves you more vulnerable to respiratory infections. Insomnia has also bad effects on the digestive system. A lack of sleep leads to overweight and obesity. Another risk factor of poor sleep quality is cardiovascular disease.
The possibility of accidents
Sleep loss is a factor behind auto- crashes, and crash- related deaths. Researchers reveal that poor quality sleep leads to accidents mainly among people under 25 years old.
Sleep deprivation dumps you down
Sleep loss disrupts in cognitive processes like learning, reasoning, paying attention, problem-solving. Not only that you won’t be able to remember what you had learned.
An international team of researchers reveals that seven genes are responsible for insomnia. That means, insomnia is a psychological condition as well as a result of biological mechanisms. According to a study of Washington School of Medicine in St. Louis, Radboud University Medical Centre in Netherlands, and Stanford University, sleep deprivation increases two brain proteins- tau and amyloid beta, which are associated with Alzheimer’s disease.
- Also Read, Improper Diet Responsible for Depression
- You should listen to calm, soft music before going to bed to avoid the problems of insomnia.
- If you relax in a rocking chair, gentle swinging sensation may help your body feel sleepy.
- Meditate before going to bed and concentrate on the rhythm of your breathing.
- Try to avoid negative thoughts at bedtime.
- Count backward from 300 in multiple of three since this mathematical calculation forces your brain to think something else other than your worries.
- Yoga will help to loosen your muscles to prepare your body for sound sleep.
- Workout in the morning will decrease stress hormones.
- Keep your bedroom cool and wear breathable clothing so that you feel better before sleep.
Insomnia is a problem of a major population of the world. Females and elders complain more of sleep problems. A pregnant woman is also at a risk of disturbed sleep. Poor sleep quality invites several of the major civilization diseases in Europe and the US. In order to improve poor sleep quality, regular workout session is the best medicine.
Beware, Poor sleep quality is the result of all the things you do in the morning, afternoon, evening and at night.