How Does Insomnia Affect Your Health? 3 Tips for Better Sleep

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Insomnia can be defined as difficulty in falling asleep and sleeping without any disruption.  Insomnia is of three types which are acute, transient, and chronic. Stress, anxiety, chronic pains are a few of several reasons that lead to Insomnia. Studies show that 30% of the adults suffer from short-term insomnia, and 10% of the global adult population suffer from chronic Insomnia. So, how does insomnia affect your health? Sleep deprivation can lead to serious health problems, mood disorders, fatigue, obesity, and much more. Continue reading to learn more!

 

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Causes of insomnia

  • Stress and Anxiety: Stress and anxiety due to work, finances, or personal life can be the leading cause of insomnia. One could not sleep, instead spends nights stressing. Stress can be caused by sudden big changes in life like the death of a loved one, divorce, change of work, etc. According to a report, 78% of the acute insomnia patients were linked to some kind of stress, be it psychological, social, or medical. A study suggests that stress results in adjustment insomnia that may affect 20% of our population every year.
  • Poor Mental health: Insomnia often comes with mental disorders like PTSD (Post Traumatic Stress Disorder), overthinking, clinical depression, and others.
  • Lack of Proper Sleep Schedule: For proper functioning of our circadian rhythm (sleep-wake cycle), sticking to a schedule is very important. An irregular bedtime schedule could easily lead to sleeplessness at night. It is advised to follow a strict bedtime schedule to fix the sleep cycle that has been broken due to disruptions. The use of mobiles, laptops, or any such device could lead to sleeplessness at night. The blue light radiated from those devices inhibits the secretion of melatonin from the pineal gland which is responsible for maintaining a proper sleep-wake cycle.
  • Physical health problems: Medical conditions like gastroesophageal reflux disease, asthma, chronic pain, sleep apnoea, hyperthyroidism, and such other diseases negatively impact one’s sleep cycle thus causing insomnia.
  • Stimulants: Stimulants like Coffee and nicotine interferes with the sleep cycle. Even alcohol prevents deep sleep and the sleep induced by alcohol is often a non-REM sleep.

 

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What happens if you don’t get enough sleep?

Sleep deprivation is a serious concern that affects quality sleep, health, performance at work or academic performance, overall well-being, and mental health. According to a report, 32.5% of Adults in the USA sleep less than the required time and as a result struggle with the urge to sleep in the daytime more often than normal.

Moreover, according to another report conducted in 2017-18, 32.6% of working adults sleep less than six hours. This leads to about 30% of the global adult population suffering from chronic insomnia. Several effects of sleep deprivation are:

  • Can disrupt your immune system

The immune system of our body protects us from every or any disease-causing foreign material. Our immune system is complex consisting of various components such as the lymphatic system, lymphocytes, macrophages, and various others. Quality sleep ensures strong innate and adaptive immunity.

While sleep disorders like insomnia negatively impact our immunity due to the disruption of the circadian rhythm of our body. Research shows that, during REM sleep, the immune system works the most by the production of cytokines and other components to help fight any disease. Recent research shows that disruption of circadian rhythm gives rise to severe allergic reactions.

  • May affect concentration and mood

Lack of sleep decreases the ability to focus and concentrate. It lengthens the reaction time which contributes to inattentiveness and responsiveness to the surrounding. This reduces academic performance, but most importantly it could lead to dangerous accidents on the road. Chronic insomnia or inadequate sleep often leads to irritable mood, stress, and depression.

Studies show that partial sleep deprivation negatively impacts our mood. Research conducted by the University of Pennsylvania shows that people with less than 4.5 hours of sleep reported being more stressed, angry, depressed, and exhausted. These feelings almost reverted to normal, once adequate sleep was provided.

  • Can cause problems of fatigue

Fatigue is constant tiredness and sleepiness throughout the day. The leading cause of fatigue is inadequate sleep. Chronic insomnia comes with a baggage of fatigue. To avoid this, one must follow a strict bend-time schedule and decline the use of any devices like mobile phones, televisions, etc, and stimulants like coffee and Nicotine before sleeping.

 

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Proven Tips to Sleep Better

Use CBD Hemp Shisha

CBD hemp shisha is an herbal product infused with CBD (cannabidiol) oil derived from Hemp. High-quality CBD Shisha is made free of tobacco and nicotine. These herbal products are inhaled or smoked as hookah. CBD Shisha is known for its calming and relaxing properties that induce deep, quality sleep.

CBD enhances the endocannabinoid system and regulates GABA receptors that may help us in relieving stress, anxiety, and pain. Thus, eliminating the factors that cause sleeplessness. Usage of CBD hemp Shisha may bring improvement in your sleep cycle, thus managing insomnia. 

Relax and clear your mind

Lack of clarity can lead to overthinking that in turn causes sleepless nights. Meditation is one of the best ways to relax and gain clarity. Research shows that various types of meditations can cure insomnia to some extent by improving the quality of sleep. One can also try CBD oil or CBD Shisha that could help you clarify your mind and relax.

According to a survey conducted by NCBI, 79.2% of people suffering from stress, anxiety, and insomnia, found CBD to be relaxing and 66.7% found CBD helpful to induce sleep.

Manage Worries

Worries and fear can keep one awake throughout the night. Anxiety coupled with worries and fear can lead to acute insomnia.  There are few ways to manage them.

  • Compartmentalizing worries: A study shows that setting a separate time for worries, and avoiding them for the rest of the day could be useful to many people. It is like a rental agreement where you agree to sort your worries at a particular time for about twenty minutes.
  • Acceptance of faith is not to worry about the thing that is not in your hand.
  • Have problem-solving sessions, where you analyze your worries, and solve them.
  • Being realistic and positive always helps lessen your worries.

Don’t Consume Caffeine Late

Caffeine disrupts your sleep cycle, mainly because it is a stimulant. A report shows that consuming a cup of coffee, six hours before your scheduled bedtime can reduce your duration of sleep by an hour. A study suggested that Caffeine negatively impacts the circadian rhythm of our body by delaying the timing of our body clock.

Caffeine also takes a longer time to get processed in our bodies. Due to all these reasons, Caffeine should be avoided by people suffering from Insomnia. It is advised to not consume coffee after the evening to help you sleep better and longer.

Conclusion

Insomnia is a serious problem whose effects take up about 11.3 days of work per year for an average worker which can total 63.2 billion US dollars for an entire nation. The causes and impact of sleep deprivation are well-known to us. Researchers are working to find out more causes and treatments for sleep deprivation or Insomnia. Recent Research came up with several alternative treatments, like CBD (cannabidiol) treatment.

 

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