Getting Better Sleep Can Change Your Life
Posted on , in Section Turn For The Better
We live in a world of indulgence and immediate satisfaction. In many places, there are things to do at anytime of the day or night. But does this culture of 24 hour convenience come with downsides? Several new studies have shown the damaging impact of some of these behaviors, especially when it comes to our sleep.
NPR has reported on the effects of teenagers not getting enough sleep saying “Teenagers who don't get enough sleep are four times as likely to develop major depressive disorder as their peers who sleep more, according to researchers at the University of Texas Health Science Center in Houston. They tracked the habits of more than 4,000 adolescents over a year.” Staying up late is something that comes naturally for teens. As the lights go out, it almost like their brains turn on instead of off. To a teenager, staying up later than your parents might seem like a pretty cool thing. Unfortunately, this is usually when teens develop bad sleep habits that will last a lifetime.
These days, there are plenty of reasons to stay up late. A teen might have homework, a new video game, or some other activity that just can't wait. In addition, iPods, cell phones and tablets are more prevalent than ever before. It’s easy to think that having these types of things with us all the time will make us happy, but as the distractions keep piling up, so do levels of depression and stress among teens.
“Turns out, burning the midnight oil can have long-term consequences. Researchers found that for each hour of lost sleep, levels of psychological distress rose by 5% in nearly 3,000 17-to-24-year-olds who were followed for 12 to 18 months. Overall, short sleepers were 14% more likely to report symptoms of psychological distress on a standard test, compared with people who got adequate sleep. The effect was especially pronounced among young people who already suffered from anxiety; in this group, lack of sleep triggered more serious mental health problems like full-blown depression and even bipolar disorder, according to the study’s lead author, Professor Nick Glozier. But even among those who began the study in good health, less than five hours of sleep meant tripling their odds of psychological distress. Also….. teens who didn’t get enough z’s consumed more calories than their well-rested peers. The study of 240 adolescents, average age 18, revealed that teenagers who slept less than 8 hours a night on weeknights ate 2% more calories from fat per day and 3% more calories from carbs than teens who slept longer. They also tended to get their calories from snacks instead of healthful meals. Cumulatively, this behavior increases the risk of obesity and, in turn, the chances of developing cardiovascular disease later in life.”
Do all of these health problems seem worth it to play that extra round of your game or click on the next page of that website you’ve been spending too much time on anyways? The answer should be no. Here are 3 keys to getting the good nights rest your body deserves:
1. Avoid Caffeine
Caffeine is one of the most popular stimulants in the world and is especially widely used by teenagers. The downside of this popularity is that consuming caffeine before bed will keep you up late and mess up your internal clock. Also, over consumption of caffeine increases heart rate, blood pressure, promotes hyperactivity and anxiety, and in extreme cases, high intake of caffeine has led to death.
2. Make Your Room a Sanctuary
Your room should be for nothing other than sleeping. Having your television on, your cell phone going off, or even a leaky faucet can keep you awake. In addition, making your bed as comfortable as possible and having the right pillows for your sleeping style will make a huge difference in how comfortable you are and the quality of sleep you get as well. Another important consideration is room temperature. Experts say that a cool room (between 54 and 75 degrees Fahrenheit) encourages deeper and more restful sleep.
3. Have a Routine
Having a nightly routine will help you train your body to know when to shut down. Do things that are relaxing to you like reading, taking a bath, or listening to music. Staring at screens or having the blue light that comes from electronic devices can interfere with your ability to enter into a deep sleep.
There are all kinds of reasons to stay awake late at night, but none of them are worth the physical and mental risks you face by not getting enough sleep. Have the self control to be conscious about this very important issue and make the appropriate changes to your life.
