Sedative-hypnotic medications (benzodiazepines and non-benzodiazepines) can cause severe allergic reaction, facial swelling, memory lapses, hallucinations, suicidal thoughts or actions, and complex sleep-related behaviors like sleep-walking, sleep-driving (driving while not fully awake, with no memory of the event) and sleep-eating (eating in the middle of the night with no recollection, often resulting in weight-gain). If you experience any unusual sleep-related behavior, consult your doctor immediately.
If you routinely fall asleep within 5 minutes of lying down, you probably have sleep deprivation or a sleep disorder. Microsleeps, or very brief episodes of sleep in an otherwise awake person, are another mark of sleep deprivation. In many cases, people are not aware that they are experiencing microsleeps. Some suspect that the widespread practice of “burning the candle at both ends” among harried workaholics has changed perceptions so much that what is really abnormal sleepiness is now considered normal.
After being awake for nineteen hours, people who were sleep-deprived were as cognitively impaired as those who were legally drunk… After sixteen hours of being awake, the brain begins to fail. Humans need more than seven hours of sleep each night to maintain cognitive performance. After ten days of just seven hours of sleep, the brain is as dysfunctional as it would be after going without sleep for twenty-four hours.
Ongoing sleep deficiency can lower your immune system, making it harder for your body to fight infections. It can trigger mood changes like irritability, depression, and anxiety. And studies have linked insufficient sleep to weight gain; increased risk of developing heart disease, high blood pressure, and type 2 diabetes; and even shorter life expectancy.
According to Ana, the ideal temperature is somewhere between 18-21°C but this can vary depending on sex, age and any existing medical conditions (people with underactive thyroids or bad circulation for example, tend to be colder). Work out your happy temperature (that includes pyjamas too – avoid fabrics that irritate, or cause you to overheat) and stick to it.
Sleeping pills and other sleep-promoting pharmaceuticals can offer a short-term solution to a temporary bout of insomnia. And plenty of people use them. But often, prescription sleep aids come with unpleasant side effects like headaches, sore muscles, constipation, dry mouth, daytime fatigue, trouble concentrating, dizziness, and more. Add them all up, and they’re about as bad—if not worse–than your garden variety sleep deprivation.
We evolved from bacteria in the ocean that could differentiate sunlight from darkness—that’s what ended up forming the human eye. That means every organism is responsive to a circadian rhythm that’s largely dictated by sunlight. The photo receptors in our eyes pick up on sunlight, which controls the release of melatonin and all these other neurotransmitters that dictate your energy levels throughout the day.
See a Doctor. While lifestyle changes are the first line of treatment for sleeplessness, if you’re still not getting enough rest after improving your bedtime routine and trying a variety of relaxation strategies, a physician may be able to help determine if your sleeplessness is merely a symptom of another health concern, and prescribe appropriate treatment.
Are you ready to start sleeping better? Read on to find out why sleep matters, how much sleep you really need, and science-backed sleep hacks to improve your sleep. As Bulletproof Founder Dave Asprey writes in his new book “Game Changers: What Leaders, Innovators, and Mavericks Do to Win at Life”, “sleep quality drives happiness, and as we’ve seen, happiness drives success.”
You’ve got an early day tomorrow, and you know you should be asleep — but instead you’re just lying there, wide awake, watching the minutes tick by on the clock. It’s called sleep-onset insomnia, and the irony is, the more you worry about falling asleep, the less likely you’ll be able to. But there are some easy things you can do to break the cycle. Below we discuss simple changes to your lifestyle and your sleep environment that can help you fall asleep faster and get a more restful night’s sleep.