Sleep: A Nightmare

Abstract

Common Causes of Sleeplessness Include: (1) Stress – Concerns about work, school, health, finances, or family can keep your mind active at night, making it difficult to sleep. Stressful life events or trauma – such as the death or illness of a loved one, divorce, or a job loss can lead to stress. (2) Travel or work schedule – Disrupting your body’s circadian rhythms can lead to lack of sleep. Causes include jet lag from traveling across multiple time zones, working a late or early shift, or frequently changing shifts. (3) Poor sleep habits – Poor sleep habits include an irregular bedtime schedule, naps, stimulating activities before bed, an uncomfortable sleep environment, and using your bed for work, eating, or watching TV. Computers, TVs, video games, smartphones, or other screens just before bed can interfere with your sleep cycle. (4) Eating too much late in the evening – Having a light snack before bedtime is OK, but eating too much may cause you to feel physically uncomfortable while lying down. Many people also experience heartburn, a backflow of acid, and food from the stomach into the esophagus after eating, which may keep you awake. (5) Mental health disorders – Anxiety disorders, such as post-traumatic stress disorder, may disrupt your sleep. Awakening too early can be a sign of depression. (6) Medications – Many prescription drugs can interfere with sleep, such as certain antidepressants and medications for asthma or blood pressure. Many over-the-counter medications – such as some pain medications, allergy, and cold medications, and weight loss products – contain caffeine and other stimulants that can disrupt sleep. (7) Medical conditions – Examples of conditions linked with insomnia include chronic pain, cancer, diabetes, heart disease, asthma, gastroesophageal reflux disease (GERD), overactive thyroid, Parkinson’s disease, and Alzheimer’s disease. (8) Sleep-related disorders – Sleep apnea causes you to stop breathing periodically throughout the night, interrupting your sleep. Restless legs syndrome causes unpleasant sensations in your legs and an almost irresistible desire to move them, which may prevent you from falling asleep. (9) Caffeine, nicotine, and alcohol – Coffee, tea, cola, and other caffeinated drinks are stimulants. Drinking them in the late afternoon or evening can keep you from falling asleep at night. Nicotine in tobacco products is another stimulant that can interfere with sleep. Alcohol may help you fall asleep, but it prevents deeper stages of sleep and often causes awakening in the middle of the night. Complications of Insomnia May Include: (1) Lower performance on the job or at school. (2) Slowed reaction time while driving and a higher risk of accidents. (3) Mental health disorders, such as depression, an anxiety disorder, or substance abuse. (4) Increased risk and severity of long-term diseases or conditions, such as high blood pressure and heart disease. Prevention: Good sleep habits can help prevent insomnia and promote sound sleep: (1) Keep your bedtime and wake time consistent from day to day, including weekends. (2) Stay active – regular activity helps promote a good night’s sleep. (3) Check your medications to see if they may contribute to insomnia. (4) Avoid or limit naps. (5) Avoid or limit caffeine and alcohol, and do not use nicotine. (6) Avoid large meals and beverages before bedtime. (7) Make your bedroom comfortable for sleep and only use it for sex or sleep. (8) Create a relaxing bedtime ritual, such as taking a warm bath, reading, or listening to soft music. Conclusion: Sleep deprivation is helping no one except the market. Brands are capitalizing on our lack of sleep, on our habits. Who are we giving excuses to, our web series can be paused, late night conversation can