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Sleep is one of the most important processes our bodies go through each day. During sleep, there’s some essential restoration work going on in our bodies which can be essential for not only our physical health but also our mental wellbeing.

Yet, 67% of adults in the UK suffer from disrupted sleep, with 23% getting less than five hours a night. Let’s take a look at some of the effects sleep deprivation can have on our bodies and look at what measures can be put in place to help us get more quality sleep.

The Harmful Effects of Sleep Deprivation

Sleep deprivation can have several negative impacts on our physical and mental health. Let’s take a look at some of these below.

• Trouble with thinking and concentration – Without enough rest, the brain cannot channel enough energy to tasks like problem-solving, concentration and creativity.
• Mood changes – Being grouchy isn’t just a symptom of a tired toddler. Sleep deprivation can affect thought processing and hormone levels in the body, leading to short-temperedness, heightened emotions and even anxiety and depression if sleep deprivation is chronic.
• Weakened immunity – When your body can’t channel enough energy into your immune system processes, the body becomes weaker and more likely to pick up illnesses like the common flu.
• Weight gain – Sleep deprivation causes several chemical imbalances; one of these being the ability to tell your brain you are full. As a result, over-tired people often over-indulge.
• Increased risk of diabetes – A lack of sleep can affect the body’s ability to release insulin. As a result, blood sugar levels are often higher in sleep deprived people. This can lead to type 2 diabetes if chronic.
• Low sex drive – People who are sleep deprived often experience a drop in libido. For men, it can also be a result of decreased testosterone levels.
• High blood pressure – Sleeping for less than five hours per night can result in an elevated blood pressure which can be very dangerous if it persists.

Ways To Make Improvements to Your Sleep Habits

While the results of sleep deprivation can seem pretty overwhelming, there are several simple steps you can take to improve the quality and quantity of sleep you get each night.

1. Invest In a High-Quality Bed and Mattress

A good quality bed and mattress make all the difference to getting a good night’s sleep. The Divan Beds Centre offers a range of high-quality solutions at affordable prices, meaning you don’t need to break the bank to replace those pesky springs that keep digging in your back.

1. Keep Your Bedroom for Sleeping

It’s easy to stimulate your brain when there’s lots of distractions like phones, laptops and TVs in your bedroom. Be sure to remove all electronics from your room at night and ensure you keep it for sleeping and relaxing only.

1. Create a Relaxing Mood

If you’re struggling to nod off, try taking a warm bath with some essential oils added to the water just before bed. You could also light a bedtime candle, turn off any bright lights and use a tool like Calm to practice meditation.

1. Monitor the Temperature in Your Room

Getting the temperature balance just right is important to ensure your sleep isn’t disrupted. Your room should be kept at approximately 18.3 degrees Celsius for a comfortable and undisturbed night’s sleep.

1. Use a Sleep Monitoring Tool

Monitor your sleep with an app or a smartwatch to gather insights on your sleep pattern. This will enable you to see your body temperature fluctuations, sleep and wake stages, anything causing sleep apnea such as snoring. You can then make changes or seek treatment accordingly.

Overall, quality sleep is incredibly important to our physical and mental health, in which sleep deprivation can have many negative consequences on our long-term health if it becomes chronic. Yet, by making some simple changes to your sleeping routine, you could make all the difference to both your quality and quantity of sleep.