We spend a third of our lives unconscious (and, for many of us, it’s our favourite part!) – and there are many very well documented benefits associated with enjoying good-quality rest on a regular basis.
This includes everything from improving focus and concentration to emotional regulation, stress management, better judgement and decision-making skills, better problem-solving abilities and improved immunity, to mention but a few.
However, despite this being common knowledge, it’s very easy for sleep to prove elusive, with the pressures of the 21st century taking their toll on many of us.
After all, who hasn’t woken up at 3am on a regular basis unable to turn their brains off, mulling over something that’s happened or something that’s just around the corner? It can be very distressing!
Sleep experts say that adults should get between seven and nine hours of sleep consistently each night for optimal performance – but this is often easier said than done. And if you fail to hit these goals regularly, you could find yourself falling into sleep debt, which can put your health at risk.
What is sleep debt?
Sleep debt – also known as sleep deficit – is what happens when there’s a gap between the amount of sleep you need and the amount that you actually get each night. It can quickly build up if you consistently miss a few hours here and there, but you can recover what you owe yourself by making a few lifestyle changes.
You might not think much of missing sleep but you can put your health at risk if you’re not careful, with prolonged sleep debt linked to the likes of heart disease, diabetes, high blood pressure and stroke, as well as weight gain, impaired memory and cognitive function, and dysregulated metabolism.
It can be difficult to know if you’re in sleep debt, however, because it’s possible to cognitively adapt to it, so you may not feel more tired or sleepy.
How to tell if you’re in sleep debt
There are various signs and symptoms of sleep debt to be aware of, including:
– Reduced productivity
– Trouble concentrating
– Mood swings
– Anxiety
– Depression
– Poor memory
– Slow reactions
– Feeling drowsy during the day
How to clear your sleep debt
The good news is that sleep debts aren’t permanent and you can recover from them. Strategies for this include:
– Getting into a proper routine, with the same bedtime and waking up time each day
– Avoiding screen use for two hours before sleep
– Engaging in relaxing activities like reading or having a warm bath
– Maintaining a peaceful and calm sleep environment
– Avoiding caffeine, nicotine and alcohol
– Avoiding large meals and fluid intake before bed
– Practising meditation and mindfulness
Your bed itself can also make a difference to how much good-quality sleep you get. If it’s uncomfortable, you probably won’t sleep very well! It might be that your mattress is too soft or too hard… so try a different option to see if that makes a difference. Check out our product ranges today to find out what we’ve got in stock.
