Yeah, indeed, you can drink coffee or energy drinks to keep your mind alert and body active after getting 1 to 2 hours of sleep or worst; no rest for a couple of days. But over a certain period, sleep deprivation will eventually catch up with you. And when that does happen, the damages are irreversible. Having enough and quality sleep has been scientifically and medically proven to provide us with numerous health benefits.
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Why does sleep matter?
If you are not getting up to your age-recommended sleep, you might be causing more harm to your health than just adding extra pounds to your belly, waist, or hand.
I’m going to talk briefly about the adverse effects of not getting enough sleep (deprivation), causes of inadequate and poor-quality sleep, benefits of good quality sleep, and ways to improve your sleep quality.
If you will like to know how much sleep is enough for you, click Read more.
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Let’s get right on it.
What are the adverse effects of less sleep (deprivation)?
Not getting enough sleep (based on your age) for a long time (Chronic sleep deprivation) can lead to health problems.
Memory problem: Your brain makes connections to process and store everything we learn at work and school. Interestingly, many people, even the so-called medical doctors, and students are supposed to advise us spent the sleepless night studying for exams or doing their jobs. If you are not getting enough sleep, you will have a short-and long-term memory problem.
Other negative impacts:
Reduce immunity: You get sick frequently.
Ticking time bomb: You become prone to getting an accident.
You will have a problem thinking and concentrating.
Chronic sleep deprivation can lead to anxiety and depression, which might worsen.
Increase in weight gain.
Increase your diabetes, high blood pressure, and heart disease risks.
What are the causes of sleep deprivation?
Sleep deprivation or poor quality sleep are caused by the following:
- Sleeping in low-quality mattresses.
- Having medical problems such as back pain
- Having financial or personal struggles, such as unemployment and marriage problems.
- Have limited time available for sleep due to working long hours, studying for exams, or taking care of newborn babies.
- Schedules conflict with your internal body clocks, like emergency medical professionals, shift workers, people who must travel for work, or teens who have early school schedules.
- Taking certain medications or substances like alcohol which prevent one from sleeping.
- Have undiagnosed or untreated health issues, such as anxiety, stress, or sleep disorders.
- Have medical disorders or take medicines that interfere with sleep.
What are the benefits of getting enough and good quality sleep?
“It is not all about the quantity, but quality also matters in so many aspects of our lives.”
Several scientific studies have demonstrated that many health problems can be reversed or improved by regularly getting quality sleep. For example, improve high blood sugar (diabetes), high blood pressure, and sexual dysfunctions.
There are many benefits of getting good quality and enough amount of sleep to leave a healthy lifestyle.
- Sleep is key to recovery
- Increase alertness and focus
- Increase your fitness (exercise) performance
- Increase your productivity
- You get sick less often (boost immune system)
- You decrease your risk for serious health issues, such as stroke, heart (cardiovascular), and diabetic diseases
- Maintain a healthy weigh
- Reduce your stress height and enhance your mood Reduce your risk of accidents
- Improve your memory (think more clearly) and school performance
- Get along better with people
What are the ways to improve your sleep, especially quality?
Although there are various ways to enhance your sleep habit, our focus will be on improving the quality of your sleep.
These are recommendations for improving sleep habits.
- Consistency is the key-Expert that suggests you go to bed and wake up at the same time daily. In the case of kids, have a constant bed schedule. Don’t use the kid’s bedroom for timeouts or punishment.
- An hour before bedtime should be reserve for quiet time. Avoid vigorous exercise and bright artificial light, such as from a computer or TV views. The light rays may signal the brain that it’s time to be awake.
- Keep the same sleep schedule during the weekends. If you can’t adhere, reduce the gap to 7-hour maximum. Staying up too late at night and sleeping in late on weekends can upset your body clock’s sleep-wake rhythm.
- Avoid fatty and large meals within a couple of hours before bedtime. (idea a light snack is okay.) Additionally, avoid alcoholic drinks prior to bedtime.
- Spend some time outside daily (when possible) and be physically active.
- Avoid coffee(caffeine) (caffeinated soda, coffee, tea, and chocolate) and smoking (nicotine cigarettes). Caffeine and nicotine are stimulating substances, and both chemicals can interact with your sleep. The impacts of caffeine can extend up to 7 hours. So, one cup of coffee in the late afternoon can make it hard for you to fall asleep at night.
- Keep your bedroom cold, quiet, and dark (if needed, a dim night light is okay).
- Take a hot shower bath or use relaxation techniques before bedtime.
These are the best and undisputable ways to recover our body from all the damages, and trauma is primarily through sleep to improve your sleep quality. And the quality and environment are essential.
It’s best if you had a quality mattress to improve the quality of your sleep. You want a bed that will aid your physical quality.
Your bed should have a supportive mattress that allows for adequate recovery.
Well, did you know there are mattresses and mattress materials that facilitate physical recovery?
There are other companies selling mattresses, but my number one recommendation is the Bear Mattresses designed for athletes and those with back pain in mind.
The Bear Mattress uses a technology known as Celliant. This “performance fabric harnesses and recycles” your body’s natural energy through fibers infused with natural thermo-reactive minerals. A study has been clinically and scientifically proven to improve athletic performance and enhance sleep quality by optimizing tissue oxygen levels.
The technology uses the minerals to absorb your body’s heat and reemit it as far as infrared light energy.
Celliant® is an FDA-determined medical device. This infrared textile is used in all of Bear Mattress to control body temperature, improve your sleep quality, recovery, and increase athletic performance.
Of course, having a well-suited mattress for your body and sleep style is of the utmost importance if you want to optimize recovery. But the addition of textiles like Celliant® in your bed can boost your recovery, mental capacity, and physical performance.
Just as quantity is necessary, it is also quality when it comes to sleep. After optimizing your schedule, diets, and medications, having the right mattress will guarantee a lasting, faster, and rejuvenating recovery.
Like I mentioned above, the Labor Day discount is still going on in Bearmattress.com. I will suggest you take advantage of it if you haven’t yet but interested in having a quality mattress that is affordable and help improve your back pain. Bearmattress.com is 20% off sitewide plus two free cloud pillows at checkout if you use this code LD20. To learn more about Bear Mattress, click here.