How Poor Sleeping Habits Can Compromise Your Health

It has been estimated that as many as one in five people suffer from sleep deprivation. One study has shown that more than half of the adult population (58%) in the US have experienced mild to chronic insomnia or sleep disorders. While most people have probably experienced a form of sleeplessness at some stage in their life, chronic and prolonged sleeplessness can lead to mental and physical health issues.

This article describes the different types of sleeping disorders, how they can impact health and how they can be treated.

Healthy sleeping patterns

Quantity and quality of sleep

The duration of sleep time varies depending on the individual. While most people need six to eight hours of sleep or more, some people can function optimally on just three to four hours of sleep every night.

In general, teenagers, young children and babies may require anything from 9.5 up to 12 hours of sleep each night. Adults tend to require less sleep as they progress in years.

A normal, healthy night’s sleep will leave the individual feeling refreshed and not sleepy during the day. So, it is the quality of sleep that is most important.

A normal night’s sleep

A normal night’s sleep usually has three key components: quiet sleep or deep sleep, rapid eye movement (REM) sleep, and short periods of waking for one or two minutes.

It is characterised by four to five periods of deep sleep followed by the same periods of REM sleep. It is common for people to have short waking periods every couple of hours, though the sleeper will rarely remember that they have woken up.

Signs and symptoms of sleep disturbance and sleep disorders

Poor sleep usually entails difficulty getting to sleep, waking earlier than usual, prolonged period of wakefulness and the inability to feel refreshed after waking in the morning.

Sleeping disorders, such as insomnia, are often characterised by one or more of the following symptoms:

• Irritability, trouble staying awake, and sleepiness during the day.
• Poor concentration and slow reaction times.
• Tired appearance.
• Problems with controlling one’s emotions.
• A persistent need to nap every day and/or reliance on caffeinated drinks to stay awake.

Insomnia is the most common sleeping disorder and can be a result of underlying issues or symptoms relating to depression, stress, anxiety or other health conditions. Sometimes, insomnia is due to lifestyle factors such as caffeine intake, lack of exercise or medications.

Other common sleep disorders include sleep apnoea, restless legs syndrome and narcolepsy.

Effects of sleep deprivation

The effects of sleep deprivation can have surprising and long-lasting consequences.

As well as the short-term deterioration that occurs when a person is sleep deprived, those who suffer from a sleeping disorder need to be concerned with the longer term health issues that can occur, such as:

• Obesity - Poor sleeping patterns have been linked with a higher risk of obesity.
• Mortality - Poor sleeping patterns have also been linked with a high risk of mortality and suicide.
• Depression - Those who sleep less than six hours a night are more likely to suffer from anxiety or depression.
• Cardiovascular disease - A 2010 study by the West Virginia University School of Medicine found that those who slept for less than seven hours a night had a higher risk of heart disease.
• Diabetes - A 2011 study by researchers from the University of Chicago and Northwestern University found that diabetics with insomnia had higher glucose and insulin levels than diabetics who experienced a normal night’s sleep.
• Breast cancer - A study by researchers at the Tohoku University Graduate School of Medicine found that women aged between 40 to 79 who slept less than six hours had a 62% higher risk of breast cancer, while those who slept more than nine hours had a 28% lower risk of developing the disease.
• Urinary problems - Researchers at the New England Research Institute found that middle-aged people who slept restlessly or less than five hours each night for a period of five years had a much higher risk of urinary problems or incontinence.
• Colon cancer - A 2011 study by Case Western University researchers found that those who slept less than six hours each night were at higher risk of developing colon cancer than those who slept at least seven hours a night.

Sleep deprivation can also have an economic impact on the patient. Billions of dollars are spent each year on sleep products and medications such as bedding, sleep music, sleeping pills and other sleep aids.

Strategies for a better night’s sleep

Natural remedies

Acupuncture, ayurvedic medicine and herbs, such as melatonin, kava and valerian, could have a positive impact on sleep quality. However, the impact of these has yet to be widely confirmed in studies, so always seek advice before relying on natural supplements.

Diet review

Caffeine-rich drinks and high-energy foods can have a disruptive impact on sleep. Coffee, tea, soft drinks and sugar should ideally be avoided, especially around bedtime. The intake of sugar causes blood sugar spikes and in turn has a disruptive impact on sleep, especially when taken later in the day.

Alcohol and cigarettes are other stimulants and therefore also sleep interrupters, which are best avoided before bedtime.

There are numerous foods that can assist in helping us sleep better. Reviewing your diet to include healthy, mineral-rich and less processed foods can certainly assist in creating healthy night’s sleep.

Relaxation techniques

Relaxation techniques such as yoga or aromatherapy massage can improve sleeping habits and patterns. Regular exercise throughout the week can help with managing stress and also encourage better sleep habits.

Improve sleep habits and environment

Those who experience poor sleeping patterns should adhere to a consistent sleep routine. Go to bed and wake at the same time every day, and allow sufficient time for a ‘wind down’ period before falling asleep at night. Taking a bath, reading or meditating before bedtime are some great ways to wind down.

The bedroom should be at a comfortable temperature and you should ensure that the sleep environment is dark and quiet. Switch off electronic devices a few hours before sleeping time, as the light emitted by these devices can interfere with the production of melatonin in the body and with the body’s natural sleep rhythms.

Sleep diary

By keeping a sleep diary those experiencing chronic sleep problems can more easily identify causes and triggers of poor sleep and thereby manage their condition more carefully. Use a sleep diary to track hours slept, mood, diet and any other relevant factors. Today, there are mobile apps available that monitor you while you’re sleeping and record sounds and movements that are made in case there is an external cause of sleep disruption.

Consult a doctor

In severe cases of sleep disorders and where self-help has not led to improvements, it is a good idea to consult a doctor. Sometimes poor sleep is due to other underlying mental or physical health issues, as mentioned earlier, so the symptoms may need to be addressed accordingly.

Sleep is a vital contributor to good health and quality of life. Poor sleeping habits and prolonged sleep deprivation can lead to serious health issues.

While in serious cases it may be necessary to seek medical advice, simple measures such as a good sleep environment, improved diet and better pre-bedtime habits can encourage a more satisfying night sleep for many.

Sources:

• http://www.patient.co.uk/health/insomnia-poor-sleep
• http://www.insomnia.net/sleep-health/effects-poor-sleep/ 
• http://www.prevention.com/health/health-concerns/what-lack-sleep-does-your-body