Sleep is the latest casualty of the COVID-19 crisis. It aggravates both physical and mental health problems. “Coronavirus, social distancing, and insomnia- How to avoid chronic sleep problems before they get started.”
Even in regular times, approximately 30 percent to 35 percent of the population experiences acute, or short-term insomnia, according to the American Academy of Sleep Medicine. In addition to the cognitive consequences, chronic insomnia is correlated with a spectrum of severe health problems such as diabetes, cardiovascular disease, and hypertension.
“If you can’t sleep do not try to force it. Good sleepers put no effort into sleep whatsoever.”Journal of Sleep Research
As obesity goes, insomnia makes losing weight more difficult, and also it makes increasing the risk of Alzheimer’s and other forms of dementia. Insomnia lasting two to four weeks increases the risk of depression. To nip insomnia in the bud, doctors recommend simple behavioral changes. Establishing a routine is very important. Sleep-specific aspects of your daily schedule should include: Set your alarm, bypass the snooze button, and have a fixed time to get every day started. Wind-Down Time is an important time to relax and get ready for bed. It can involve things like light reading, stretching, and meditating along with preparations for bed like putting on pajamas and brushing your teeth. Pick a consistent time to actually turn out the lights and try to fall asleep.
-Harvard Medical Journal
“Insomnia means is a symptom, not a diagnosis or a disease. It may be due to a lack of sleep or poor quality of sleep.”Source: Harvard Medical Journal
Sleep isn’t precisely the blank, and your brain is pretty hard at work the entire time. But aside from moving you from one stage of sleep to the next, what’s going on in there? You might already know this intuitively. When you stay up too late or fall behind on rest, you end up caught in a dense cloud of brain fog. You know, the one that causes you to make mistakes that you know are dumb but can’t seem to avoid, or that makes it harder than usual to figure simple stuff out.
Adequate quality shut-eye helps your brain fire on all cylinders when you’re awake, so you can think and respond faster and with fewer mistakes. Likely, that could be because sleep is an opportunity for the neurons that you’ve been using all day to take a break and repair themselves before you start calling on them again tomorrow. Because everything—even tiny neurons—need to rest at some point.
Sleep Helps You Make Sense Of New InformationJournal of Sleep Research
Sleep disorders changes in the way that you sleep and it can affect your overall health, safety and quality of life. Sleep deprivation affects a drive safely and increase your risk of other health problems. Some of the signs and symptoms of sleep disorders include excessive daytime sleepiness, irregular breathing or increased movement during sleep. Other symptoms include an irregular sleep and wake cycle and difficulty falling asleep.
There are four types of sleep disorder. These are insomnia, sleep apnea, RSL, and narcolepsy. Insomnia is when you have difficulty falling asleep throughout the night. Sleep Apnea is when you experience abnormal patterns in breathing while you are asleep. Restless legs syndrome (RLS), a type of sleep movement disorder. It causes an uncomfortable sensation and an urge to move the legs while you try to fall asleep.
There are four types of sleep disorder. These are insomnia, sleep apnea, RSL, and narcolepsy.Mayo Clinic
Narcolepsy is a condition characterized by extreme sleepiness during the day and falling asleep suddenly during the day. Symptoms of sleep disorders include being very sleepy during the daytime and having trouble falling asleep at night. Some people may fall asleep at inappropriate times, such as while driving.
Other symptoms include breathing in an unusual pattern or feeling an uncomfortable urge to move while you are trying to fall asleep. Dr. Lois Krahn, a sleep disorders specialist at Mayo Clinic, says, “We know that it does disrupt sleep and one hour does not seem like a big deal, but when you look at research data, it is a big deal.” Dr. Krahn says we all have a body clock that expects a consistent 24-hour cycle. “We all know people who have erratic schedules, but that’s not as healthy as a consistent schedule, and our body just is not designed for changes in our sleep time.”
Deep sleep is essential for good health, and too little of it may shorten your life, a new study suggests. REM (rapid eye movement) sleep is when dreams occur and the body repairs itself from the ravages of the day. For every 5% reduction in REM sleep, mortality rates increase 13% to 17% among older and middle-aged adults, researchers report.
Narcolepsy is a lifelong sleep disorder that makes you feel overwhelmingly tired, and in severe cases, have sudden uncontrollable sleep attacks. Many people with narcolepsy do not know they have the sleep disorder. About one in 2,000 people have some form of narcolepsy. Narcolepsy may run in some families, but most cases are not genetic. The disorder is extremely rare in children. The cause of narcolepsy is still unknown, but recent research suggests that many people with narcolepsy with cataplexy have low levels of the neurotransmitter hypocretin, a chemical that regulates arousal, wakefulness and appetite.