Sleep deprivation leads to irritability, fatigue, lack of innovation and, as a result, decreased productivity. There is also increased stress in the cardiovascular system, leading to irregular heartbeat, hypertension. It leads to metabolic disorders, manifested as obesity, uncontrolled diabetes and many others.
- A good night’s sleep is essential for your physical and mental health. improves the ability to learn, remember and solve problems;
- lowers blood pressure;
- helps control weight;
- strengthens the immune system, thanks to which the body fights infections;
- helps the body to recover;
- allows you to be more active during the day.
In some cases, cancer patients or cancer survivors may have trouble sleeping. These include:
- sleepiness during the day;
- difficulty falling asleep;
- waking up in the middle of the night.
Sleep disorders can also be caused by other medical conditions besides cancer. Contact your healthcare professional if you think you have this problem
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What prevents sleep?
- Emotional stress
Excitement, anxiety, fear, and other negative emotions lead to overactive brain activity and ultimately overexertion, making it difficult to fall asleep. Insomnia caused by a bad mood, despite its seemingly harmless origin, can be noticeably harmful. People who cannot relax and suffer from chronic sleep deprivation are prone to depression and even suicide.
- Bad habits
Smoking, drinking coffee and coffee products, late meals and watching TV before bed – all this leads the brain to excitement and inevitably leads to insomnia. Zolpidem 10mg treated the insomnia and also to improve your quality of sleep and life in general, rethink your lifestyle
- Uncomfortable environment
Even a mattress that is too hard or too soft, an uncomfortable pillow or sleepwear, noise from the street or any extraneous sounds, as well as the wrong temperature in the room, can interfere with healthy sleep.
Strategies to improve sleep
If you don’t sleep well, try the tips below.
During the day
- Plan for daily physical activity.
- Stop exercising 2-3 hours before bedtime.
- Try to get sunshine daily, especially in the morning. Light helps your body navigate the time of day. Open the curtains or go outside.
Limit your nap time
- Sleeping in the afternoon in the afternoon can make it harder for you to fall asleep at night.
- If you feel like you need to sleep during the day, do so early and set your alarm to wake up 30 minutes later.
Track your sleep
Keep a sleep diary or record the time you fall asleep(including during the day) and wake up (including at night). This will help you see any patterns affecting your sleep.
Maintain regular sleep and wake times.
(+/- 20 minutes). Our circadian rhythm or biological clock was part of our evolutionary process, and sleep is part of the process. When we tune our body to sleep at a specific time, we can quickly go to sleep. In other words, the time we fall asleep decreases.
Get natural sunlight during the day and avoid naps.
The production of melatonin by the pineal gland does not occur when we are exposed to bright light. Exposure to sunlight during the day helps maintain our circadian rhythm, and we do not feel sleepy during the day, as sunlight suppresses the production of melatonin. In the evening hours, when the light dims, melatonin production begins and we tend to feel sleepy. In addition, when we are awake during the daytime, the level of adenosine in our body increases and peaks in the late evening hours, pushing us to sleep.
Make sure your bed is only for sleeping.
Using it to read or just watch TV is not recommended. Any activity such as snacking, reading, gossip, etc. should not be in bed. This is part of the behavioural conditioning of our brain, we mainly train our brain, this bed is only for sleep.
Keep your bedroom dark and quiet and at a comfortable temperature.
Although our bedroom needs to be adequately lit, since we are planning on going to bed, we need to dim the lights, make the environment quieter, and choose the optimal temperature. A temperature range of around 24C is a good temperature to keep us comfortable.
Before going to bed, enter a relaxed, calm state using your daily routines.
Warm bath, meditation, or quiet time. Very often, a warm bath, meditation for a while, or just awareness of calmness can help calm our mind. Calming our mind is important before bed as we don’t want thoughts to invade our mind and make us anxious.
Limit your intake of large amounts of food or water before bed.
Eating large meals and drinking plenty of water just before bed tends to disrupt sleep, as you may need to use a restroom in the middle of the night. Dinner should be lighter with few carbohydrates and optimal water intake.
Avoid alcohol or caffeinated beverages before bed.
While we think alcohol can help us sleep well, in reality alcohol only reduces sleep retention but disrupts our sleep architecture. When drinking alcohol before bedtime, irritability and confusion on awakening are common. Any caffeinated drink takes almost 6 hours to flush out of the body. Thus, drinking coffee, tea, or energy drinks late at night will make it difficult to sleep.
Daytime exercise and yoga.
Light to moderate exercise or yoga should be done during the daytime or at least 4-5 hours before bedtime. Exercise and yoga during the day balances the circadian cycle and makes us sleep better.
Avoid blue lights and turn off gadgets an hour before bed.
Mobile phones emit blue light, which can reduce the production of melatonin from the pineal gland. It is best not to interact with mobile phones before bed. In addition, it is imperative that we turn off the LED well before we plan to sleep.
Write down your worries.
Oftentimes, our brains are cluttered with many thoughts when we plan to sleep. It is good practice to plan your next day and make a to-do list to get rid of “next day anxiety.” This will help you improve your sleep latency.