Insomnia helped me thrive (yet the sleep police keep insisting it's bad for you)

From afr.com

by Julie Burchill
          
I'm aware that, though I've never exactly been a stranger to controversy throughout my 40-year career of scribbling for pleasure and profit, the subject I'm about to discuss is regarded with such universal horror that readers may well respond with baffled fury. I'm going to be accused of callousness and irresponsibility, and I'll be surprised if anyone agrees. So here goes: I have insomnia and not only does it not bother me, but I have come to enjoy it.
Before I came to this land of perpetual consciousness, insomnia struck me as a nightmare not bearing contemplation. (I thought the same, incidentally, about tinnitus, which I was diagnosed with last year, and which I've come to accommodate by regarding it as a somewhat clingy and attention-seeking pet.)

Until three years ago, I could have slept for England. While my companions tossed and turned, counted sheep and watched clocks, I submerged into somnolence like a dolphin diving down into the blue. I slept in cars, on planes, on beaches, by swimming pools – once, in the same day, I slept in the Knesset, at an Israeli Guide Dog Training School and in a Haganah bunker turned museum. And I wasn't even hungover.

But for the past three years, in my expensive super-king bed, in my quiet room with the black velvet drapes to the floor, I've been sleeping around three hours a night. It started when my son Jack committed suicide in the summer of 2015; the sleepless nights that I lived through for the rest of that year were sad, to say the least. But as the sorrow faded, the insomnia stayed; as I started to feel my way back into life, I re-learned all the habits of happiness – except sleep.

Competitive boasting

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Sleep deprivation is the new mania of the worried well, taking over from food allergies now that scientists have forced the nation's bed-wetters to face the fact that only three per cent actually have them, as opposed to the self-diagnosed 12 per cent. And like the hot-as-Hades hell of the menopause, which I also didn't find to be half the horror I was warned I would, insomnia is the subject of competitive boasting on Facebook, a platform that I've come to appreciate more in my wakeful years, as there's always a mate awake on another continent.
There are books about how to get it and courses on how to do it; if sleep hygiene is the new clean eating, then sleep is the new sex. All those years when "sleeping together" was a yearning metaphor, now many people are seeking sex as an aid to a good night's sleep.

I'm not denying these experiences, but I'd be lying if I said that insomnia has ruined my life; during it, I've cheered up immensely, lost loads of weight, and co-written a brilliant play about sex and Brexit: People Like Us, which will debut later this year.

I know my experience is not typical. For a start, my lifestyle and character make sleeplessness far easier for me to handle than it might be for others. I am an only child, keen on both their own company and on being married, thus I love being awake, alone at 4am, even if I only got to sleep well after midnight. Being wide awake this early feels like I'm part of a secret, solitary world of people, free of having human society thrust upon them, but also free to access it at the touch of a button.

                    Author Julie Burchill: "I know my experience is not typical." Chris Beck

I am easily distracted and sociable in my old age, and find that the very early morning has a quietness the rest of the day doesn't. So I write between 5am and 9am, then go to my volunteer job and, if I so wish, devote the rest of the day to leisure. I may even slip in a siesta – but rarely more than 15 minutes. If I had to commute and/or a job I disliked, I might feel very differently.

'I don't feel stupid'

I've read a hundred miserable pieces about insomnia and not a single cheery one, but I'm far from being the only person who doesn't just survive, but thrive, on a modest amount of shut-eye. Margaret Thatcher needed four hours; the designer Tom Ford wants only three. When Napoleon Bonaparte was asked how many hours of sleep people need, he replied: "Six for a man, seven for a woman, eight for a fool."

It's true that sleeplessness can cause depression, weight gain and mental illness, as well as putting people at greater risk of strokes, heart attacks and diabetes, but the blood tests I had this year came back clear. I haven't even had a cold during my restless years, while all around me well-rested mates go down like runny-nosed nine-pins.

We're told that insomnia makes people stupid, but I don't feel stupid, and I'm pretty sure that hardcore insomniac Dr Johnson didn't when he was putting together his Dictionary of the English Language on a couple of hours a night. It's like those claims that exercise is good for the brain. If that was true, athletes and trainers would be the cleverest people on earth. Or that clean living will lead to good looks, and then you look at Kate Moss. We don't expect one size to fit all in appetites for food, sex and music, so why should sleep be different?
A study published some years ago in Science magazine reported the discovery of a genetic mutation which estimated that around five per cent of the population can show no signs of deterioration on far less than the mandatory eight hours. And the idea that more sleep per se makes a happier life is one I query; some of the saddest people I know sleep a lot. Indeed, I witnessed this at first hand when my son was in the extreme phase of his mental illness and, clinically depressed, he could easily sleep the entire day away.

There seems something perverse about the idea of striving for more unconsciousness when, let's face it, we'll all be unconscious forever soon enough.

Loss of sleep may be the price we pay for knowledge; babies sleep the most, teenagers easily get 10 hours, but when I was a girl sleeping over at my grandmother's house, I'd be amazed that, whatever time I woke up, she'd always be bustling about. Babies don't know they'll die one day and teenagers believe they're immortal, but I'll be 60 next year; one day relatively soon, I won't wake up. Maybe that's why I call my insomnia "Extra Life".

And if at my age I am still so excited about being alive that I leap out of bed at daybreak, I'm really not complaining.

https://www.afr.com/lifestyle/health/insomnia-helped-me-to-thrive-julie-burchill-20180624-h11t3v

How to cope with insomnia when you have depression

From metro.co.uk

3am has to be the loneliest time in the world. While everyone else sleeps, those of us with depression are often lying awake as negative thoughts run on repeat. As we toss and turn, longing for the blissful oblivion of sleep, worries are magnified and daybreak feels like it’s an eternity away. Depression and insomnia tend to go hand in hand. Mental health conditions can have a negative effect on your sleep, and those who suffer from insomnia have been shown to be around 10 times more likely to have depression. Dr Pablo Vandenabeele, clinical director for Mental Health at Bupa UK, tells Metro.co.uk:
‘Often, people with depression find it hard to fall asleep initially, or wake up a number of times during the night.’ I know from experience how awful depression insomnia can be. I’ve spent many a long night lying awake with my mind leading me into ever darker places. I begin to panic about how I’m going to cope with the exhaustion the following day, which in turn makes it even harder to fall asleep. It’s during these sleepless hours that my thoughts are most likely to turn to self-harm and suicide.

Jodie,* a stay-at-home mum who has suffered from depression since the birth of her three-year-old son, feels the same.
‘During the day, I’m busy enough to keep my thoughts under control, but when I’m lying awake at night, that’s when my depression hits hardest,’ she explains. ‘There’s no one to talk to, and it feels very lonely.’ Given the strong link between depression and insomnia, it’s vital that we take measures to improve the quality and quantity of our sleep.

So what can we do to help ourselves get a more restful night?

Don’t take technology to bed
When I’m in the middle of a sleepless night, the temptation is to reach for my phone and start scrolling through Facebook as a distraction, but having technology near your bed is a surefire way to disturb your sleep. ‘Tablets and smartphones emit blue light, which suppresses the body’s natural sleeping hormone, melatonin, and can throw out your body clock, so try to avoid using devices once you’re in bed,’ says Dr Vandenabeele.

Exercise a little more
Just leaving the house can feel impossible when you’re depressed, let alone going for a run or to the gym, but exercise is known to improve sleep and depressive symptoms. ‘Regular exercise will not only help you fall asleep, but it will also improve the quality of your sleep,’ explains Dr Vandenabeele. ‘It also boosts endorphins, which can help give you a good night’s sleep.’ Jodie says she reaps the benefits of exercise: ‘It takes a lot of effort to make myself go for a run, but I definitely sleep better when I do.’

Cut yourself some daytime slack
Depression on its own can make it difficult to get on with everyday activities like work, socialising and housework, and these tasks can feel even harder if you’re exhausted. Spending all day in bed can then mean you don’t sleep at night, but, equally, there’s no harm in taking time to rest. I never used to be a napper, but going back to bed for an hour in the afternoon is sometimes the only way to get through the day.

Implement a good bedtime routine
‘It’s something that we don’t tend to think about as adults, but the body has an internal clock and hormones that control sleepiness and wakefulness, which work best if there is a regular sleeping routine,’ Dr Vandenabeele explains. ‘Try to implement a routine around an hour before bed; it could involve relaxing in a warm bath or reading a few chapters of a book before getting your head down.’

Practise mindfulness or meditation
‘If you’re to have a good night’s sleep, you need to avoid having things playing on your mind,’ says sleep expert Dr Helen Nightingale, spokesperson for the Alpha-Stim AID (anxiety, insomnia and depression) device. ‘Practicing mindfulness or meditation is very good for calming you down, especially if you’ve had an experience that has deregulated your emotions, like a separation or bereavement.’

Cut down on alcohol
Having a few glasses of wine before bed helps me drop off more easily, but then I inevitably wake in the early hours with a raging thirst and a crushing sense of dread (red wine is a particular culprit for me). Ok, so a bedtime cup of tea may not be as appealing as an alcoholic nightcap, but alcohol affects sleep quality, so it’s best not to overdo it. ‘It can make it more difficult for your body to go into the deep sleep state needed to re-energise you for the next day,’ explains Dr Vandenabeele.

Get your worries out of your head
If my mind is torturing me at night, it sometimes helps if I switch on the light and write down my worries. The same applies if something pops into my head that I need to remember the following day. ‘Worrying is a key factor in insomnia, with anxiety, stress, fear and troubles being major contributors,’ says Dr Nightingale. Pragya Agarwal, who juggles running two businesses, The Art Tiffin and Hedge & Hog Prints, with caring for her young children, agrees. ‘I cope by writing a to do list before I go to sleep so I can put aside my stresses for the next day. I also find doodling really helps calm my thoughts and create a mindful feeling before bed,’ she says.

Keep a sleep diary
Dr Nightingale recommends keeping a sleep diary for a couple of weeks to see if it reveals any factors that trigger your insomnia. ‘This should include the time you went to bed, the time you fell asleep, the time you first woke up, and the number of disturbances throughout the night,’ she says. ‘Also, record the time you woke in the morning, and the time you got out of bed, and rate your sleep quality on a scale of one to 10 – but fill in your diary in the morning, rather than writing it down in the middle of the night.’

Have a medication review
Sometimes, mental health medication can affect your sleep. If you think this is the case, it’s worth seeing your doctor. ‘Some antidepressants have a calming effect, while others may make you feel more alert,’ Dr Vandenabeele says. ‘Depending on which medication you’re on, consider the time of day you take it. If it makes you more alert, take it in the morning rather than before bed.’

Know when to seek expert help
Because insomnia can have such a profound effect on mental health, it’s important not to suffer in silence, says Dr Vandenabeele. ‘Quality sleep enables your brain to reset itself ready for the next day, and without enough sleep, you may experience issues like reduced alertness and concentration, an increase in stress, and a compromised immune system,’ he says. ‘If you’re experiencing insomnia, it’s a good idea to speak to your GP: they will look at the underlying causes and work out what the best options are for you.’

*Name has been changed

https://metro.co.uk/2018/06/20/how-to-cope-with-insomnia-when-you-have-depression-7610088/

Sleep Restriction: Why Sleeping Less May Help You Sleep Better

From WebMD.com
By Seth J. Gillihan, PhD

When I treat someone for chronic insomnia, the number one recommendation I give them is to spend less time in bed. Say what? How could less time in bed lead to better sleep?

After a rough night’s sleep we often sleep in, go to bed earlier, or take a nap. These understandable behaviours have two big downsides:
First, they interfere with your circadian rhythm, which tells your body when to expect sleep. Additionally, they lower your “hunger” for sleep come bedtime.

For example, imagine you go to bed at 10:00 p.m. and don’t fall asleep until 1:00 a.m.; when your alarm goes off at 6:00 a.m., you reset it for 8:00. If you try to go to bed at 10:00 that night, you’ll have been awake for only 14 hours, so it’s unlikely you’ll fall asleep quickly.

Lying in bed awake will also give you hours to feel anxious and irritated about your sleep. As a result, your brain will start to link “bed” with “anxious and awake,” further reducing your chances of sleeping well.

In order to fall asleep quickly and sleep soundly, we need to match our time in bed with the amount of time we’re able to sleep—an approach called “Sleep Restriction,” though I prefer the friendlier-sounding “Sleep Scheduling.” It’s a core part of cognitive behavioural therapy, the first-line treatment for insomnia. Here’s how to do it:

1. Track your sleep for one week; for each night, calculate how many hours you spent in bed and subtract the time you were awake in that window. For example, if you were in bed from 9:00 p.m. to 6:00 a.m. (9 hours) and it took you 2 hours to fall asleep, your sleep time for that night is 7 hours.

2. Calculate your average sleep time for the week, which is how much sleep your body is capable of at this point.

3. Determine your wake-up time based on when you need to be up for the day.

4. Subtract your average sleep time from your wake-up time; this is your bedtime. For example, if you can sleep 7 hours per night and need to be up at 6:00 a.m., your bedtime would be 11:00 p.m..

5. Follow your sleep schedule every night for a week, continuing to track your sleep. The more consistent you are, the faster your sleep will improve.

6. Reassess after one week. If you’re sleeping 85-90% of the time you’re in bed, start going to bed 15 minutes earlier for a week.

7. Repeat step 6 if you continue to feel like you need more sleep. If your sleep starts to fall apart, reduce your time in bed to an amount that was working.

Sleep scheduling is a powerful way to align your circadian rhythm and your sleep drive, your two best friends for sleeping well. It can be hard at first as your body adjusts, but the people I’ve worked with typically tell me that restful, restorative sleep is well worth the effort.

https://blogs.webmd.com/mental-health/2018/06/sleep-restriction-why-sleeping-less-may-help-you-sleep-better.html

Screen Time Can Cause Insomnia, Depression In Teens

From tun.com

A new study indicates that higher amounts of daily screen time can cause insomnia and depression in young people.
Today, teenagers and adolescents spend a great amount of time texting, gaming, web-surfing, watching videos and scrolling through social media on their devices.
These habits are damaging their mental health.
“Higher rates of depressive symptoms among teens may be partially explained through the ubiquitous use of screen-based activities, which can interfere with high quality restorative sleep,” Xian Stella Li, a postdoctoral researcher at Stony Brook University, said in a statement.
She conducted the study with Lauren Hale, a professor in the Stony Brook School of Medicine and principal investigator of the study.
Additional collaborators came from Penn State University and the University of Wisconsin-Madison.

The study

The researchers used data from 2,865 adolescents who took a Fragile Families and Child Wellbeing Study survey. The average age of the participants was 15.63 years old, and 51 percent of them were male.
The survey asked questions about their daily screen time, habitual sleep patterns and sleep durations.
The survey included questions about problems falling and staying asleep, asked about weeknight sleep durations and required the adolescents to report, on average, how many hours they spent per day looking at a screen.
The researchers were primarily interested in four different screen-based activities, including social messaging, web surfing, TV and movie watching, and gaming, explained Hale and Li.

The results

“A higher amount of screen use was consistently associated with more sleep problems and greater age-15 depressive symptoms, even after we adjusted for their earlier life depressive symptoms,” said Hale and Li.

Sleep problems fully explained the correlation between depressive symptoms and screen time for TV watching, web-surfing and social messaging, but not for gaming.
“The story for gaming is slightly different,” said Hale and Li. “Problems falling asleep, problems staying asleep, and short sleep duration only partially explained how gaming related to depressive symptoms, suggesting that some other aspect beyond sleep plays a role in adolescent depressive symptoms.”

Reason for the study

Recently, screen time and depressive symptoms among U.S. teens have increased simultaneously.
The overuse of screens can disrupt high-quality sleep, due to psychological arousal, time displacement from sleeping, and circadian rhythm disturbance, explained Hale and Li.
The researchers assumed that sleep problems could be an important contributor to the correlation between screen time and depressive symptoms, but they weren’t immediately able to prove that hunch.
So, they set out to find evidence.
“Our team of researchers were curious about whether sleep problems can explain the association between screen times and teen’s depressive symptoms,” said Hale and Li.

The implications

“Overall, our findings highlight the potential role of both screen-based activities and sleep deficiency in the development of adolescent mental health,” said Hale and Li.
The researchers challenge parents, educators and health care professionals to consider informing adolescents about the importance of sleep and regulating screen time.
“We’re very interested to see whether the adverse influences of social media and screen use on sleep and mental health persist during the transition to adulthood,” Hale said in a statement.

https://www.tun.com/blog/screen-time-insomnia-depression-teens/

Insomnia symptoms: Eight signs you have the condition and how to get to sleep

From express.co.uk

INSOMNIA symptoms can be triggered by stress and anxiety, noise, a room that’s too hot or cold or jet lag. Lack of sleep can have a detrimental affect on how you go about your daily life, so how do you know if you have the condition so you can do something about it? There are eight signs to look out for.

Insomnia is the medical term used when you regularly have problems sleeping.
Symptoms can last for months, sometimes years, but it’s important to recognise them so you can get the appropriate treatment and start getting your sleeping habits back to normal.
Everyone needs different amounts of sleep, but on average, adults require seven to nine hours a night.
If you’re constantly tired during the day, the chances are you’re probably not getting enough sleep.
So what are the signs you may have insomnia?

The NHS lists eight things that happen regularly if you have insomnia. These include:
Finding it hard to go to sleep
Waking up several times during the night
Laying awake at night
Waking up early and not being able to go back to sleep
Still feeling tired after waking up
Finding it hard to nap during the day even though you’re tired
Feeling tired and irritable during the day
Finding it difficult to concentrate during the day because you’re tired

So how can you treat insomnia?
The health body recommends going to bed and waking up at the same time every day - only gong to bed when you feel tired.

Relaxing at least one hour before bed - for example, taking a bath or reading a book - is another good way to beat insomnia.
Other recommended methods are making sure your bedroom is dark and quiet - use thick curtains, blinds, an eye mask or ear plugs - exercising regularly during the day, and making sure your mattress, pillows and covers are comfortable.
If you want to ensure a peaceful night’s rest, you should avoid smoking or drinking alcohol, tea or coffee at least six hours before going to bed.
Eating a big meal late at night, exercising at least four hours before bed, and watching television or using devices right before going to bed - because the bright light makes you more awake - are also advised against.
Additionally, avoid napping during the day, driving when you feel sleepy, and sleeping in after a bad night’s sleep.
A pharmacist may be able to help you with insomnia in the form of sleeping aids. But these may have side effects such as drowsiness.
You shouldn’t drive the day after taking them.
See a GP if your sleeping habit changes haven’t worked, you’ve had trouble sleeping for months, or your insomnia is affecting your daily life in a way that makes it hard for you to cope.
You may not have the symptoms of insomnia but may struggle to get to sleep certain night, as a result of stress or the hot weather.

https://www.express.co.uk/life-style/health/971069/insomnia-symptoms-treatment-how-to-sleep

8 Top Tips for a Good Night's Sleep

By Susan Leigh

Sleep and sleep-related habits are frequently scrutinised in the media, with statistics highlighting how important quality sleep is, and how few of us seem to be getting it.
90% adults report not getting enough sleep and 25% struggle with Sunday night insomnia. Sleep-related issues cost UK businesses £40 billion each year, or 200,000 days' productivity, due to absenteeism, accidents and poor performance.

Let's look at some ways to plan for a good night's sleep;
- Consistency's important. Aim to have a regular time to get up, finish work and go to bed. Prepare ahead for the coming day by making your packed lunch, putting petrol in the car, having your paperwork ready to go. Use lists so you're organised and feel more in control. Plan your clothes or adopt a uniform outfit or colour.
- Be proactive and deal with any stressors, then park them until further input's required. Try to avoid replaying situations in your mind. Be disciplined and calm your 'fight or flight' approach to stress. Take regular breaks, eat healthily and schedule fresh air and exercise; adopt a positive approach to work/life balance and getting a good night's sleep.
- Dedicate quality time to family, friends but also schedule 'me time' for things that are important, but which may not include others. Be more assertive and say 'no' sometimes to requests and demands. Be firm about how much time you're prepared to compromise.
- Home-workers often have an office in the bedroom. Screen it off after work so that's it's not always in your line of sight. Change out of your work clothes, go for a walk and ensure your bedroom becomes a peaceful, relaxing place. Minimise clutter and excessive technology.
- Turn your phone and laptop off two hours before bed, so avoiding the temptation to check in 'just once more'. Designate times for going online and use your time more efficiently. Turn your phone to silent and keep it away from the bed as it can affect the quality of your sleep.
- Avoid having meaningful, important or stressful conversations before bed. When you're busy, preoccupied or over-tired they're not productive and can constantly replay in your mind, hence disrupting your sleep. Agree to discuss serious matters at a better time and ensure that they actually do take place.

- Many people have work that requires either mental or physical effort, resulting in tiredness in one area but not the other. Find balance by committing to quizzes and crosswords, or walking, swimming, the gym, so that you're fully exerted both physically and mentally.
- Wind down before bed with a relaxing bath or shower to wash away the days' stresses. Read, enjoy a hot, milky drink, meditate, listen to relaxing music or practice some yoga, all ways to let your mind and body know that it's preparing to go to bed and have a good night's sleep.
Being committed to a positive bedtime routine is a great investment in supporting a good night's sleep. Then you're ready for each coming day, feeling refreshed and recharged.

http://ezinearticles.com/?8-Top-Tips-for-a-Good-Nights-Sleep&id=9916649

Can't sleep, won't sleep: Overcoming insomnia

From irishexaminer.com

LACK of sleep brings with it an array of ill-effects — it’s been linked with everything from irritability, depression, and anxiety to poor memory and concentration, weight gain, obesity, and high blood pressure.
It can even lead to traffic accidents.
We’re familiar with the concept that lack of sleep is bad for us — yet research shows that just over 40% of Irish people notch up a bare six hours’ sleep or less on an average weeknight.
We continually subject ourselves to sleep deprivation, even though, according to the World Health Organisation, adults generally need between seven and nine hours’ sleep a night.
It’s a big issue, warns Peter Coss, head of the respiratory and sleep labs at St James’s Hospital in Dublin, who points to US research which found up to a third of people slept less than seven hours a night.
We’re simply not acknowledging the importance of sleep, says Dr Elaine Purcell, consultant in sleep disorder medicine in the Mater Private Hospital.
“People don’t put enough emphasis on the importance of getting enough sleep,” she says.
“In the western world today there is an epidemic of sleep deprivation across all age groups.
“This particularly worrying in children and teenagers because sleep deprivation can have a negative impact on the development of children for example, in terms of their physical growth,” says Dr Purcell, who explains that lack of sleep can disrupt a child’s production of crucial growth hormones which can seriously affect their growth.
Even though many people are conscious of the crucial role played by diet and exercise in their overall health, they will “often neglect sleep”, she says.
“We must emphasise the importance of sleep as a vital part of people’s health,” she says, adding that she believes anyone who has difficulty sleeping should discuss it with their GP.

As a nation we certainly have a problem. According to Awake, a recent RTÉ documentary on the issue, more than 40% of us notch up a bare six hours’ sleep or less on an average weeknight. Around 27% of people use alcohol to help them sleep, while 18% use sleeping tablets.
Insomnia is a particularly common problem with up to 15% of people suffering from the condition which leads to difficulty in falling asleep or staying asleep.
Meteorologist Joanna Donnelly has spoken openly about the debilitating effects of the condition while ITV political editor Tom Bradby recently took an extended break from work to address his chronic insomnia.
“Insomnia is the most common sleep disorder — research shows that it affects between 10% and 15% of people,” explains sleep physiologist Breege Leddy, manager of the sleep and clinical physiology department in the Mater Private.
Some people may be more vulnerable to insomnia as a result of genetics, family history, or the menopause, she explains.
For others, significant life events such as bereavement, illness, stress, or medication can be a factor, while insomnia can also be a problem for people who worry or ruminate excessively.
However, explains Leddy, there is hope. Cognitive behavioural therapy (which helps you understand that your thoughts and actions can affect the way you feel) has proven to be successful in treating the condition.
“It’s about changing the way people think about sleep, as well as about their behaviour and lifestyle,” she explains.
About 10% of people suffer from other sleep disturbance issues such as narcolepsy (excessive daytime sleepiness), restless legs syndrome (a strong urge to move one’s legs at night), or sleep apnea, a severe sleep disorder which occurs when a person’s breathing is interrupted during sleep. People with the condition may stop breathing repeatedly during sleep, which means the brain and the rest of the body may not get enough oxygen.
“If you’re sleeping under seven hours a night it can lead to psychological and neural deficits, but more and more people are reporting sleeping less than six hours a night,” says Coss.
“When you’re sleep deprived, your body tries to increase the drive to sleep in order to recover sleep, so you’ll be tired or sleepy, which can mean you are putting yourself at increased risk of an accident, for example, when driving.”
If you suffer from chronically insufficient sleep, you’re also at a higher risk of developing diabetes, obesity, high blood pressure, and stroke. “Irregular sleep patterns can affect mood and lead to depressive symptoms,” he says.
For those of us who don’t suffer from medical conditions like sleep apnea or narcolepsy, one of the biggest factors in achieving a good night’s rest is maintaining a good personal sleep regime.
According to Coss, what this means is we need to go to bed around the same time each night — preferably before midnight to allow for at least seven hours’ sleep — and not stay up ’til the early hours binge-watching the latest boxset.
It also means banning the TV and our beloved hand-held tech devices from the bedroom. They emit a blue light which can delay the onset of sleep.
“We are very concerned about excessive screen exposure in the lead-up to bedtime in all age groups. This delays people’s ability to fall asleep and reduces the overall amount of sleep they get because they are staying up late,” says Dr Purcell, who warns that the general advice is to shut off all screens two hours before bedtime.
In fact the American Academy of Paediatrics has identified electronic media use along with caffeine consumption as some of the main causes of sleep deprivation in teenagers. Coss advises people who have difficulty sleeping to avoid caffeine after midday.
“We need to have a national conversation about sleep and the importance of sleep — it’s seen as something that has to compete with work and social life, but we should view sleep in the same way as we do a good diet and exercise,” he says.
One of the main reasons why we’re not sleeping enough these days is that we’re ignoring the natural rhythms to which our bodies are attuned, believes Orlaith Donoghue, clinical lead for the Wellness Recovery Action Programme at St John of God’s Hospital.
“Sleep plays a major role in our health. It takes up one-third of our time,” she says, pointing out that, although many people understand why we need to sleep, nowadays they tend to ignore it.
Tempted by the many distractions and demands of modern life, we’re ignoring our body’s natural ‘off’ button, she warns.
And yes, there is a price to pay.
“The evidence is that too little sleep is associated with a decrease in concentration and creative thinking, and there’s an impact on mood — we become cranky and feel vulnerable,” she says.
“Our memory can be affected because during sleep we often process things, which helps us to remember. Therefore, when we don’t get sufficient sleep, it affects the processing of these memories and that affects our ability to recall things.”
If all of that wasn’t enough, our immune system can also be depleted by lack of sleep, says Donoghue, while our balance and co-ordination may be affected because of tired muscles.
So it’s worth paying attention to your body and getting the sleep it desperately needs.
“As a society we’re very driven,” says Donoghue. “We’re living in an age where the more you do the better you are. Therefore the more things you can say you are juggling and balancing the better,” she says, pointing out that the age-old traditions of Sunday as a rest-day for example, is almost extinct, while many people now don’t even take a lunch break.
Because so many of us keep pressing that ‘on’ button, the body can forget how the ‘off’ button works, which means we literally lose the knowledge of how to sleep. Many people are jumping into bed in fifth gear and then wondering why they cannot sleep, says Donoghue.
“It’s about forgetting how to wind down. To wind down you need to take breaks during the day. You have to be able to take rest breaks because they set the blueprint for having a good night’s sleep.”
We also need to know where we fit on the WHO-indicated range of seven to nine hours of sleep.
“Pay attention to your body. Remember, sleep is largely about habit and routine,” she says, adding that we not only need to go to bed at a regular time, but we also need to get up at the same time every morning.
“Lie-ins should not last for more than half an hour to an hour later than your normal rising time.”
And watch that caffeine intake — we’re often over-stimulated, warns Donoghue, pointing to students taking caffeine tablets and stressed employees drinking high-caffeine drinks to help them push through a long day.
Donoghue, who runs sleep workshops in the hospital, says the facilitators always ask people when is the time to start getting ready for bed.
“Most people will say about one hour before bed. However, the reality is you start getting ready for bed when you get out of bed in the morning, because you have to manage your energy, maintain your focus, and structure your day around work time, rest breaks, and physical exercise.
“Research shows that people who are rested are more productive and achieve more, not less.”

https://www.irishexaminer.com/breakingnews/lifestyle/healthandlife/cant-sleep-wont-sleep-overcoming-insomnia-844850.html

Teen night owls more prone to emotional and behavioral problems: study

From arynews.tv

HONG KONG: Adolescents who are naturally inclined to stay up late at night are more likely to suffer from insomnia as well as behavioural and emotional problems than their peers who prefer an earlier bedtime, a recent study suggests.
Researchers surveyed 4,948 secondary school students in Hong Kong, ages 12 to 18, about their sleep habits and their physical and mental health. Overall, about 23 percent had a night owl or “eveningness” circadian rhythm, or a natural tendency to be late-to-bed and late-to-rise types.
Night owls were 88 percent more likely to have emotional and behavioural problems than other teens and 25 percent more likely to have poor mental health.
Roughly half of these night owls had insomnia symptoms, especially trouble getting to sleep and staying asleep. Insomnia was independently associated with more than tripled odds of emotional, behavioural and mental health issues.
“Not getting enough sleep or having poor sleep may negatively affect one’s ability to regulate emotions and decision making, thereby contributing to the risk of developing mental health problems,” said lead study author Shirley X. Li of the University of Hong Kong.
“There is a bi-directional relationship between sleep disruption and emotional and behavioural problems,” Li said by email. Poor sleep may lead to mental health issues, and behavioural or emotional problems may also cause difficulties with sleep.
Roughly two-thirds of the teens in the study were considered “intermediate-type” sleepers, meaning their biological clocks weren’t set for an exceptionally early or late bedtime. About 9 percent of the participants were early to bed, early-to-rise types with a “morningness” circadian rhythm.
Among participants with an “eveningness” circadian rhythm, about 11 percent had difficulty falling asleep and almost 4 percent had trouble staying asleep.
A greater proportion of these night owls, 22 percent, also reported poor mental health, compared to about 15 percent of other teens, as well as emotional and behavioural problems: 38 percent versus 24 percent.
The study wasn’t a controlled experiment designed to prove whether or how sleep might cause mental health issues, nor does it explain whether or how behavioural or emotional problems might cause poor sleep.
Another limitation is that researchers relied on teens to recall and report on their sleep habits and mental health issues, which might not always be accurate, the authors note in Sleep Medicine.
Even so, the results offer fresh evidence of the relationship between short sleep duration and poor sleep quality and emotional and behavioural health in teens, said Dr. Judith Owens, director of sleep medicine at Boston Children’s Hospital and a researcher at Harvard Medical School.
“While insomnia has been clearly linked to these adverse outcomes in previous studies, this study suggests that insomnia and evening chronotype are independently associated with these outcomes,” Owens, who wasn’t involved in the study, said by email.
Parents may not be able to reset teens’ biological clocks, but they can still take steps to help their kids get a better night’s sleep, said Dr. Sujay Kansagra, director of the Duke Pediatric Neurology Sleep Medicine Program in Durham, North Carolina.
“The adolescent brain is different, and it is very normal for the teenage brain to have a delayed preference when it comes to going to bed late and waking up late,” Kansagra, who wasn’t involved in the study, said by email.
“The goal is to ensure there are not other factors that can worsen this intrinsic predisposition even further, thereby causing more sleep deprivation,” Kansagra added. “The keys are to avoid night-time light exposure, especially from electronic devices, for 30 minutes prior to bed.”

https://arynews.tv/en/teen-night-owls-more-prone-to-emotional-and-behavioral-problems-study/

Insomnia: what is it and can it be cured?

From theweek.co.uk

The Week looks at the disorder that has kept ITV News anchor Tom Bradby off work for more than a month

ITV anchorman Tom Bradby has been absent from News At Ten for more than a month as a result of “crippling insomnia”, it has emerged.Bradby, 51, has been unable to work on the live news show and may even have to miss his friend Prince Harry’s wedding, where he was expected to be a guest, The Sun reports.
An anonymous source claimed that the news man is “dealing with insomnia and is resting and having some time to recuperate” , but will be off for at least another three weeks, says the Daily Express.
Insomnia is one of the most common sleep disorders, affecting millions of people worldwide. So what are the symptoms and is there a cure?

What is insomnia?

Symptoms of insomnia include difficulty falling asleep, waking up often during the night, and waking too early. The effects of such disturbed sleeping patterns can be “devastating”, says Medical News Today.
Insomnia is something of a blanket term, and the disorder can be caused by an array of different factors.
WebMD says there are two types of insomnia. The first is primary insomnia - when a person develops sleep problems that are not directly associated with another health condition.
Secondary insomnia means that a person is having sleep problems as a result of another factor, such as a health condition (asthma, depression, arthritis or cancer have all been linked to insomnia). Some medications and recreational substances, such as alcohol, can also disrupt sleep.

How common is insomnia?

Around a third of Brits suffer from insomnia, according to The Times.
“Some doctors claim that its prevalence is becoming worse, perhaps because of the profusion of electronic devices and bright screens that we take into our bedrooms,” the newspaper says.
Around a quarter of sufferers in the UK claim to have suffered insomnia for 11 years or more, and 79% for at least two years, according to a 2012 Great British Sleep Survey. Experts believe a total of at least 200,000 working days are lost every year in the UK as a result of insomnia.

Can insomnia be cured?

The NHS recommends that people suffering insomnia follow a set of guidelines aimed at developing a healthy sleep pattern. These include going to bed at the same time every day, only going to bed when you feel tired, relaxing for at least an hour before bed, making sure your bedroom is dark and quiet, and exercising regularly during the day.
Health experts also recommend that sufferers avoid eating big meals late at night, try not to use electronic devices before sleep, and resist the urge to have naps during the day.
The NHS says people with insomnia should speak to their GP if those changes fail to lead to improved sleep pattern after a month, or if the condition “is affecting your daily life in a way that makes it hard for you to cope”.
Doctors may recommend cognitive behavioural therapy (CBT) and will only prescribe sleeping pills in extreme circumstances, as they can have serious side effects and patients can become dependent on them.

http://www.theweek.co.uk/93577/insomnia-what-is-it-and-can-it-be-cured

If Your Insomnia Makes You Feel Panicky, You're Not Alone

From greatist.com

There are few situations quite as frustrating as going through your whole day in a state of exhaustion, only to find yourself completely wide awake at bedtime—a state of affairs that gets only worse when trying to fall asleep also makes you anxious.
Anyone who has struggled to drift off knows that when you're staring at the ceiling at 2 a.m., the thoughts that pop into your head tend to be anything but rosy. You might start off considering something as innocuous as your to-do list for the next day, but even this can quickly spiral into concerns about your wildest fears, embarrassing memories that no one else possibly cares about or remembers, and terrifying hypotheticals.
Your brain doesn't care that you're safe in your bedroom under your cosiest blanket—it's busy hanging out in crisis mode over random worries in your waking life.

What's insomnia panic really like—and how normal is it?

"Generally what we see is the person attempting to go to sleep, then they begin to ruminate about what they have to do tomorrow, or what they didn't get done today," says Ginger Poag, MSW, LCSW, licensed therapist at Brentwood Wellness Counseling in Nashville, Tennessee.
"This can lead to the frantic thoughts, increased heart rate, and difficulty breathing. It's a vicious cycle—because of the rumination they don't sleep, and the lack of sleep makes everything feel worse, and then the person becomes anxious and fearful that they will not sleep another night, and then the cycle starts all over again."
Sound familiar? That lack of sleep can increase your susceptibility to anxiety, which just makes you that much more likely to struggle with the same symptoms again the next night.
According to the Sleep Health Foundation, about one in three people have at least some form of insomnia, which is defined as a regular difficulty in falling or staying asleep. Panic symptoms, like a racing heart and difficulty breathing, are a separate issue—but it's not uncommon for them to show up alongside insomnia. Panic and anxiety can be terrifying, but they're treatable, and understanding where they come from is a good first step.

Why is this even happening?

If you've got more responsibilities than you can count, you're more likely to experience panic symptoms as you attempt to juggle it all. Women are particularly susceptible.
"I often see panic issues in clients who are very strong and prone to placing a lot on their shoulders," says Kelsey M. Latimer, Ph.D., L.P., a licensed psychologist and assistant director of the Centre for Discovery. "In a sense, they are asking their minds and bodies to hold an incredible amount—without an opportunity to release it."
According to Latimer, this phenomenon is why panic and anxiety often show up when our guard is down—like when we're trying to fall asleep. "Before clients understand that, they often get scared because it seems so counterintuitive to feel panic in times of relaxation," Latimer says. "However, knowing that we can predict the panic in itself gives it less power and makes it easier to control in a healthy way."
When panic and insomnia show up together, it can be tough to define the relationship between the two. Sometimes, anxiety is part of the cause of your insomnia. Other times, anxiety and panic show up as a result of the insomnia-induced exhaustion you're feeling.

So what can you do about it?

Seeing a medical professional is an important step in feeling better, but there are also some practices you can try at home in tandem, like developing mindfulness habits.
"Panic is often based in the shame and blame of the past or worries of the future," Latimer says. "Basically, anywhere but the present moment. Simple mindfulness practices, which focus a person on the here-and-now, are incredibly effective at reducing anxiety symptoms."
Practice letting your thoughts just be, rather than engaging with them. "I suggest not fighting the thoughts, but focusing on your breathing to help centre yourself," says Robert Goldman, a New York-based psychiatrist. "Fill your belly with air, hold it for two seconds, then exhale. This is called diaphragmatic breathing and has been proven to reduce anxiety and relax you at the same time."
Also try to practice good sleep hygiene. You've heard this advice a million times before, but that's because it can really make a difference: Avoid looking at glowing screens before bed, exercise earlier in the day rather than later, and keep work assignments out of the bedroom.

Another easy trick is to keep a notebook and pen next to your bed to capture late-night thoughts. "I teach my patients to write down their thoughts or concerns as they present in their minds," says S. Frances Robbins, MSN, PMHNP, a psychiatric mental health nurse practitioner and author of The Complete Insomniac's Workshop to Restorative Sleep. "Having a place to dump their thoughts allows their brains to rest. The notepad will be there in the morning and can be reviewed then."
So the good news is that these symptoms aren't a life sentence—you can feel better with proper care. "Insomnia and anxiety are treatable; they are not a character flaw or a problem that can be ignored," Robbins says.
When you work with a doctor or therapist, you can get to the root of the issues and find a treatment method that works for you—and you'll get started on a path toward the good night's sleep you deserve.
Claire Hannum is an NYC-based writer, editor, and traveller.

https://greatist.com/live/sleep-anxiety-what-to-do

News for insomniacs: Technologies that show promise in battling the sleep deprivation epidemic

From augustafreepress.com

We have already reported on the topic of sleep deprivation and the epidemic of sleep-related problems that’s been on a rampage across the nation over the last decade or so.
We try to stay on top of things by providing updates on the state of things as often as we can. We keep track of important statistics that affect pretty much every aspect of our lives – from the productivity in the workplace to the more serious ones, like accidents related to drowsy driving.

Ominous stats
Insomnia statistics are intricate for two main reasons:

• Not all people suffering from sleep problems report it is a health issue
• The very definition of an insomniac – about 10% of all population are reported to be chronic insomniacs (three episodes a week or more) while the numbers are not as clear-cut in other groups. About a fifth of our population suffers from intermittent insomnia (three months or less).

If you cast a wider net (people with brief episodes) the numbers go as high as 35%. That’s alarmingly high. If you take a moment to let it sink in, one in three people suffer from the problem in one form or another.

Life-threatening implications
The connection between sleep deprivation and health issues is hard to directly measure. One of the implications that’s crystal-clear are the number of traffic accidents related to drowsy driving.
According to the projections and estimates by the AAAF, drowsy driving is implicated in a mind-boggling 328,000 crashes (6,400 of those had fatal outcomes).

Increasing awareness While the issue doesn’t seem to be something that can be easily fixed and calls for a long-term strategy, the good news is that the awareness of the problem is on the rise.
The stress and anxiety of fast-paced modern life only add to the problem. It’s fair to say that some of the aspects of the lifestyle caused the spike in the numbers in the first place.
It’s not realistic to expect for the life of an average person to “slow down.” But it is realistic to expect for some of the new technologies to address the problem more efficiently.
That’s what we want to talk about today.

Last year in perspective
Instead of just analysing the stats that indicate how serious the issue of sleep deprivation is, we’d like to broaden the discussion by bringing attention to some of the tech advancements that show promise.
Over the last year, we kept notes on new technologies and products in the arena. Below are four of those that we hand-picked.

Breathing regulation devices
There is a substantial body of evidence that slow breathing can help induce sleep, especially when combined with other stimuli like soothing music.
The science behind this approach is called “guided breathing,” and it’s aimed at reducing the activity of the sympathetic nervous system (the part of our brain that prepares us for physical activity).
Guided breathing shows especially promising results in those who have problems falling asleep in the first place.
This approach is rooted in the science of stress relief and lowering high blood pressure that often follows.
Up to this point, guided breathing devices were primarily aiming to lower those two (stress and blood pressure). A good example of that is the RESPeRATE.

Weighted blankets for adults The concept of weighted blankets designed to soothe an anxious mind are not new, it goes back decades.
What’s new is the fact that they used to be “localized” to therapeutical use in children with sensory disorders like ADHD. It’s only in the last few years that these products (otherwise known as sensory or gravity blankets) have entered the mainstream of battling insomnia.
The science behind them (Deep Pressure Stimulation) is, in some ways, similar to guided breathing – it’s supposed to address stress and anxiety-related sleep problems.
The jury is still out and most large-scale controlled studies available today explore the effects on children. The concept does, however, show some promising results in other age groups, too.

Innovation in pillows
A pillow used to be just about comfort. Today, it can be much more than that.
Over the last decade, companies have been experimenting with integrating sound technology into a pillow.
Today, the industry is taking even more significant steps by combining psychological and physiological aspects of sound and vibration.
To put it simply, some modern pillows not only play soothing tones to calm to mind but follow it with vibration to calm the body. You can read more about how they work and the effects of these pillows here.

Sleeping in virtual reality
We’ve saved a concept that’s most “out there” for last.
The concepts that we mentioned above are somewhat easier to wrap our minds around. It’s fair to say that virtual reality as a sleep aid sounds more exciting than a music pillow or a weighted blanket.
In reality (no pun intended), the concept is not so far-fetched.
A well-known device that uses combines soothing virtual reality with other stimuli to enhance the production of melatonin (sleep hormone) and serotonin while lowering cortisol (the stress hormone) is the Kortex made by Fisher Wallace Laboratories.
The Kortex is not a gimmick – the company behind it has an A+ rating with the Better Business Bureau and the price itself is FDA approved. Can see more about how it works on the company’s website here.

We live in exciting times The rat-race of a modern lifestyle does take a toll on our health, there’s no doubt about that.
We bring our laptops to bed and then expect quality sleep on command. Much of it ignores how our brains are “wired.”
The good news is that sleep technology is making giant leaps and we’re excited about what the future holds.
If you have experiences of your own that you’d like to share, feel free to contact us and make suggestions about products or technological advancements that we might have failed to mention.
We’re always open to reporting on exciting developments in the field.

http://augustafreepress.com/news-for-insomniacs-technologies-that-show-promise-in-battling-the-sleep-deprivation-epidemic/

5 All-Natural Sleep Remedies That Actually Work

From observer.com

According to the American Sleep Association, one in every three adults experiences occasional insomnia, while another one in 10 has chronic insomnia. While most of us crave a good night’s sleep for the short-term benefit of feeling more alert, we also realize that sleep is crucial to our health. During those nightly hours of shut-eye, our bodies experience a prolonged period of repair and renewal that can improve everything from treatment of chronic conditions to weight management.

Each person varies in their exact sleep requirements, but for most people, getting at least seven hours a night is needed for both a healthy body and a healthy mind. When we don’t sleep enough—or our quality of sleep is not optimal—our health can suffer. In fact, research has shown that regular bouts of poor sleep can shorten your expectancy and increase the risk of serious health problems like obesity, diabetes and heart disease.
But the good news is that you can take steps toward a good night’s sleep that are easy and painless. There are effective natural sleep aids that can help improve the quality and duration of your sleep, and they won’t leave you with all the unwanted side effects of conventional sleep medications. Here are the five most powerful all-natural sleep aids:

Exercise 
Even though sleep is pretty much the opposite of physical exertion, exercise conducted at the right time of day (i.e., not too close to bedtime) is one of the best things you can do to get a good night’s rest. Exercise helps regulate the body’s natural circadian rhythm, which promotes sleep. According to the National Sleep Foundation, exercise can also improve insomnia by lowering symptoms of anxiety and depression, two conditions linked to sleep disruption. Daily physical activity also helps reduce cortisol, the body’s primary stress hormone.
For some people, working out too close to bedtime can be counterproductive to falling asleep, so aim for a minimum of 30 minutes of daily exercise in the morning or afternoon.

Magnesium 
Magnesium is crucial to our health for so many reasons, including its sleep-promoting and stress-reducing abilities. It’s not surprising then that a magnesium deficiency can result in poor sleep. Research has shown that supplementing with magnesium even helps insomnia, which can be defined as a persistent problem falling and staying asleep. Taking around 400 milligrams of magnesium before bed is ideal to promote a good night’s rest. You can also add more magnesium-rich foods like spinach, pumpkin seeds, and almonds to your diet. 

Natural Sunlight 
Did you know that a lack of exposure to sunlight may be interfering with your sleep quality? Light exposure is crucial to our circadian rhythms (aka our internal clocks), which control vital biological processes including sleep. Scientific research reveals that that a lack of light in the workplace results in poorer overall sleep quality, as well as sleep disturbances, which can then have further negative effects on health.

In general, we can all benefit from daily natural light exposure—whether we exercise outdoors, eat our lunch outside, or take a walk around our office building—but if you work in an office or live in a home that blocks out light during the day, it’s especially important that you increase your exposure to sunlight.
Tryptophan foods
Tryptophan (also called L-tryptophan) is an essential amino acid the body uses to produce sleep-regulating brain transmitters known as serotonin and melatonin. Tryptophan appears to have natural sedative effects when consumed, so it can also help with achieving better sleep.
With that in mind, people associate Thanksgiving dinner with feeling sleepy for good reason; the meal’s main star, turkey, is rich in tryptophan. Other foods that have this important amino acid include chicken, yogurt, spirulina, nuts (like cashews and walnuts), and seeds (including pumpkin and sunflower).

Essential Oils
Essential oils are extracted directly from the bark, flower, fruit, leaf, seed, or root of a plant or tree. These oils are known for having a wide variety of health benefits, including sleep improvement. Many people toss and turn as a result of not doing enough to de-stress and relax before hitting the hay, but when it comes to encouraging a good night’s sleep, just smelling certain essential oils can help you wind down and rest better. In an aromatherapy essential oil diffuser, try using lavender, rose, and/or Roman chamomile oils to help you calm down and enter a deep, restorative sleep.

http://observer.com/2018/05/5-all-natural-sleep-remedies-that-actually-work/

Effective Ways to Improve Sleep and Why It Matters

From goodmenproject.com

Most people understand the basic principle regarding the role of sleep in our lives; if we don’t sleep, we don’t have the energy to function throughout the day. However, numerous individuals are unaware of just how much their sleep patterns can impact their health both mentally and physically.
Below are some helpful tips on ways to improve sleep as well as interesting facts about why sleep is so important:

How to Improve Sleep

If one is experiencing difficulty falling or staying asleep, he or she may require treatment for insomnia. This condition can be dealt with in several ways, from making simple changes to one’s environment to using doctor-recommended medications.

Making Environmental Changes

A person’s environment can have a significant effect on his or her sleeping patterns. Starting with the mattress, it’s a good idea to swap yours out after about five years or so. If currently suffering from poor sleep patterns, choose a different type of mattress from your existing one. For example, if currently sleeping on an innerspring, consider a therapeutic mattress instead. Moving onto the room itself, attempting to drift off in a cluttered, disorganized bedroom is very distracting and can interfere with a person’s ability to sleep soundly. Eliminating messy surroundings and keeping bedroom decor to a minimum are simple changes that often have very positive results.

Getting Technology Out of the Bedroom

Among other ways to improve sleep is removing televisions and computers from the bedroom. These items have a stimulating effect that can greatly interfere with a person’s ability to fall asleep. Bedrooms should be dark and quiet, and all light– whether natural or artificial– should be blocked from the room.

Temperature

It is always wise to refrain from overheating a bedroom or allowing it to get too cold, as natural changes in body temperature must occur for a person to fall asleep. Surroundings which are too hot or too cold can interfere with this process.

When to Seek Medical Advice

If making the suggested environmental changes fails to help one acquire proper sleep, he or she may need to seek treatment from a healthcare professional. Sleep studies are available to determine the exact cause of a person’s insomnia, and over-the-counter or prescription medications may be recommended as well. Anyone suffering from chronic insomnia should make an appointment with a medical professional to discuss the problem.

The Importance of Sleep

Physical Health

Obviously, getting a good night’s sleep does not prevent all diseases. However, multiple studies have found links between insufficient sleep and serious health problems, such as diabetes, heart attack, and cardiovascular disease. These problems usually occur after long-term sleep deprivation, but in some studies, pre-diabetic sugar readings were apparent after only several weeks of sleep deprivation.

Additionally, research has shown that those who acquire eight hours of sleep per night are three times less likely to get sick as those who slept for only seven hours or less.

Moodiness

Been overtired often leads to a bad temperament or mood swings. Most people are far more likely to snap at others or lose their patience if they do not get good sleep on a consistent basis.

Obesity

Getting proper rest can help individuals to maintain a healthy weight, but lack of sleep increases a person’s chance of obesity. Hormones such as cortisol and leptin regulate appetite, and during periods of sleep deprivation, these levels become imbalanced. This results in food cravings, a sluggish metabolism, and the increased storage of fat.

Mental Ability

Many people who have poor quality sleep or do not obtain enough sleep on a regular basis feel easily confused and experience what is commonly referred to as “mental fog.” Sleep loss can also result in forgetfulness, as the human brain processes and consolidates memories from the day while one is sleeping. For this reason, being deprived of sleep may result in certain memories not been correctly stored.

https://goodmenproject.com/health/effective-ways-to-improve-sleep-and-why-it-matters/