Insomnia is a major issue that many people in the urban areas face today. It can be chronic as well as acute depending on the severity ad longetivity. Chronic sleep deprivation can cause fatigue, daytime sleepiness, clumsiness, weight loss or weight gain. It also affects the cognitive functioning of the body.
How can Insomnia affect You?
Sleep deprivation may decrease the production of certain cytokines that are needed to increase in case if an event of inflammation or stress. These are proteins that are secreted by the immune system that play a role in regulating the immunity and inflammation.
- Respiratory System:
A weak immune system can make you contract respiratory diseases such as common cold and influenza.
- Risk of Diabetes:
Sleep deprivation can make your body release more insulin after you eat, promoting fat storage and increasing your risk of developing type 2 diabetes.
- Digestive System:
Lack of sleep increases the production of stress hormone cortisol and decreases the levels of hormone leptin – which is responsible for giving signals of satiety to the brain.
- Cardiovascular system:
Sleep deprivation also causes increase in body weight. This subsequently increases your risk of heart disease, high blood pressure and stroke.
- Central Nervous System:
Sleep deprivation interferes with your cognitive abilities. It interferes with your concentration and can impair memory, decision making and creativity. The sleep deprived are most likely to have hallucinations and mood swings.
- Sex Drive:
Sleep deprived men and women report less interest in sex. This can affect your personal relationships.
Habits to Sleep Well:
- Maintain a regular sleep schedule. Go to bed and get up at the same time, even on weekends.
- Limit your naps in the afternoon. Sleeping in the afternoon can make sleeping at night difficult. Limit the afternoon naps to only 30 minutes.
- Turn off the TV and mobile screens 30 minutes before sleep time.
- Before going to bed you need to limit your caffeine intake. Also limit any other beverage intake. Avoid taking caffeine at least 2hr prior to going to bed.
- Avoid heavy, rich food within 2 hours of going to bed. Fatty food includes a lot of work for the stomach and can lead to heart burn, acidity, there by interfering in your sleep.
- Regular exercise can improve symptoms of insomnia. Aim for daily 30 minute exercise regime.
- Make sure that your bed is in a quiet, dark and comfortable area.
- You can opt for breathing exercises and yoga along with meditation to calm your mind to sleep.
- Don’t take sleep inducing medication without a doctor’s prescription. You should also consult a specialist if the symptoms persist for a long time.