It is entirely legitimate for aspire to a peaceful sleep, which relaxes you and restores your energy. Sleeping well is as crucial to your health as exercising and eating healthy.
Sleep of adequate duration and quality improves attention, behavior, memory, and the general state of our mental and physical health; it also helps the body maintain and regulate several vital functions.
According to a report by the National Sleep Foundation, we should sleep between seven and nine hours to function optimally during the day.
Lack of sleep is linked to a series of negative repercussions on an individual’s health, social life, and performance, which may affect their personal and professional life. We will not be surprised to learn : a report published in 2017 highlighted that most Canadians do not get enough sleep, putting their health at risk. About 20% of Canadians sleep between six and seven hours a night, and 6% sleep less than six hours a night 2.
Signs you’re sleep deprived.Help you get peaceful sleep
Here are ten signs that your body and mind need more sleep:
Your mood fluctuates for no reason. A sleep-deprived person is more susceptible to mood swings or irritability and has difficulty coping with stress.
You gain weight. Sleeping less than six hours a night can increase the secretion of the appetite-stimulating hormone ghrelin, triggering cravings for sugary or fatty foods.
You are more impulsive*. Lack of sleep reduces inhibitions and leads you to act or speak without thinking or weighing the scope of your words or gestures.
Your reaction time is slower. When we are tired, we need more time to think and react because our ability to concentrate is diminished.
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You notice a drop in your performance and productivity. Fatigue can affect your ability to concentrate, reason, and even find the words to describe simple things.
You have little or no interest in sex. When we are tired, we generally do not have the desire or the energy to have meaningful exchanges, gestures of affection, or sexual contact at the end of the day.
You have memory lapses. Fatigue prevents you from concentrating on things enough to be able to remember them.
You have difficulty making decisions. Chronic sleep deprivation can decrease the brain’s ability to process information and emotions and decode social situations.
You are often sick. The immune system is weakened by lack of sleep, reducing the body’s ability to fight off viruses.
Your appearance suffers. Your skin does not have time to regenerate after too short a night. She may look older, and your eyes look dark, red, or puffy.
Things to do to maintain peaceful sleep habits
Your life may seem constantly busy, and your sleeping habits, environment, and quality may be less than optimal, but don’t give up hope! There are several ways to improve rest, and incorporating even a few should lead to more restful and peaceful sleep.
Develop a relaxation ritual before bedtime. Do things that promote relaxation and develop a practice that will take away some of your daily stress before going to bed, like taking a warm bath or breathing exercises. Over time, this ritual will act as a signal that alerts your mind that it’s time to sleep.
Adopt a lifestyle that allows you to go to bed at around the same time every night. Set your alarm clock, eat your meals, and go to bed simultaneously, even on weekends.