Studies reveal that, on average, we sleep an hour and a half less than a century ago. This chronic “sleep debt” is affecting cognitive ability, physical and mental health, and overall quality of life.
Most adults need between 7 and 8 hours of quality sleep per night.
Freepik.
In a fast-paced society, where work, social obligations and entertainment compete for attention, dream often becomes the silent victim. Hours of rest are sacrificed for the sake of productivity or pleasure, ignoring the serious consequences that lack or deprivation of sleep can have on health and well-being.
Studies reveal that, on average, we sleep an hour and a half less than a century ago. This chronic “sleep debt” is affecting cognitive ability, physical and mental health, and overall quality of life.
What happens when you don’t get enough sleep?
- Cognitive impairment: lack of sleep affects the ability to concentrate, attention, memory and decision making. This can translate into difficulties at work or studies, and even increase the risk of traffic accidents. Research has shown that sleep deprivation can reduce daytime alertness by up to 32%, impair responsiveness, and increase the risk of injury.
- Health problems: Chronic sleep deprivation is associated with an increased risk of heart disease, obesity, type 2 diabetes, hypertension, and a weakened immune system. It may also increase the risk of stroke and psychiatric problems such as depression and other mood disorders.
- Emotional imbalance: insufficient sleep can affect mood, promote irritability, anxiety, and even depression. It can also interfere with interpersonal relationships, affect the ability to communicate and empathize.
- Premature aging: Lack of sleep interferes with the production of hormones important for cell repair and growth, and accelerates the aging process. In addition, it can alter the production of collagen, a protein essential for skin elasticity, contributing to the appearance of wrinkles and expression lines.
- Poor performance: Sleeping well is essential for physical and mental recovery. Lack of sleep can affect sports, work and social performance. Athletes who do not get enough sleep may experience a decrease in their strength, endurance, and reaction time.
- Impact on safety: Drowsy driving is a major cause of traffic accidents, with potentially devastating consequences. Lack of sleep can also increase the risk of workplace accidents, especially in jobs that require constant attention and concentration.
Most adults need between 7 and 8 hours of quality sleep per night. However, individual needs may vary. It’s important to listen to your body and make sure you get enough sleep to feel rested and alert during the day.
How to improve sleep quality?
- Establish a routine: go to bed and get up at the same time every day, even on weekends. This helps regulate the biological clock and improve sleep quality.
- Create a conducive environment: make sure the bedroom is dark, quiet and at a comfortable temperature. Avoid using electronic devices before bed, as the blue light they emit can interfere with the production of melatonin, the sleep hormone.
- Avoid stimulants: limit caffeine and alcohol before bed. Caffeine can remain in the system for several hours, making it difficult to fall asleep, while alcohol can disrupt deep, restful sleep.
- Relax before bed: Spend time doing relaxing activities like reading, listening to soft music, or taking a hot bath. Avoid stimulating or stressful activities before bedtime.
- Exercise regularly: Regular physical activity can improve sleep quality, but avoid it close to bedtime.
- Eat a light and early dinner: avoid heavy or copious meals as they can hinder digestion and affect sleep.
Neurologist doctor
Source: Ambito
I am Pierce Boyd, a driven and ambitious professional working in the news industry. I have been writing for 24 Hours Worlds for over five years, specializing in sports section coverage. During my tenure at the publication, I have built an impressive portfolio of articles that has earned me a reputation as an experienced journalist and content creator.
