Importance of proper sleep schedule
A consistent sleep schedule is critical to maintaining good health and well-being. It significantly regulates the body's metabolism, feelings, function, memory storage, brain recovery, and learning [1, 2].
Sleep is essential for every living organism, with humans spending about one-third of their lives sleeping [3]. The timing of sleep and wakefulness is more closely correlated with academic performance than total sleep time and other relevant factors [4].
In adolescents, regular timing of sleep is associated with a longer duration and higher quality sleep and may protect adolescent mental health [5].
Side effects of improper sleep
Sleep is essential for our overall health and well-being. When we don't get enough sleep, or when our sleep is of poor quality, it can lead to various adverse effects.
Cognitive impairment: One of the most immediate effects of improper sleep is impaired cognition. This includes a decreased ability to think clearly, react quickly, and form memories [6]. This cognitive impairment can lead to poor performance at work or school and an increased risk of accidents [7].
Impact on mental health: Sleep deprivation can also significantly impact our mood. It can lead to irritability, problems with relationships, and even mental health conditions like depression and anxiety [6].
Physical consequences: In addition to these cognitive and emotional effects, improper sleep can also have serious physical health consequences. Research shows that not getting enough sleep, or getting poor-quality sleep, increases your risk of high blood pressure, heart disease, stroke, kidney disease, obesity, and type 2 diabetes [6].
On the other hand, sleeping too much can also lead to health problems. Regularly oversleeping can lead to headaches, obesity, diabetes, back pain, depression, heart disease, and an increased risk of death [8].
It's also worth noting that sleep disorders and sleep deficiency can lead to a range of adverse behavioural consequences, including profound sleepiness, cognitive slowing, automatic behaviour, attentional failures, and performance degradation [9].
In conclusion, both insufficient and excessive sleep can seriously affect our health and well-being. A balanced sleep schedule is essential to maintaining optimal health.
Factors that can disrupt your sleep
One of the most common disruptors of sleep is an inconsistent sleep schedule. If you go to sleep later and sleep in on weekends, this can throw off your circadian rhythm, leading to poor sleep quality [10].
Another factor that can disrupt your sleep is using electronic devices before bedtime. These devices emit blue light, which can reduce the melatonin levels in your body, a chemical that controls your sleep/wake cycle. The message notifications, buzzing, and light that can suddenly pop on in the middle of the night can wake you up momentarily, leading to an interrupted sleep [11].
Certain medications can also significantly affect the sleep-wake cycle. Sedative and analgesic combinations used to facilitate mechanical ventilation are among the most sleep-disruptive drugs. Other drugs that can cause sleep disorders include cardiovascular, gastric protection, anti-asthma, anti-infective, antidepressant, and anticonvulsant drugs [12].
Sleep deprivation is another common cause of circadian rhythm disruption. Whether by curtailment for a single night, a few hours each night over a long period, or disruption in sleep continuity, sleep deprivation can have far-reaching effects on your health and well-being [13].
Lastly, environmental factors can also disrupt your sleep. Variations in external factors can influence the functionality of clock genes and disrupt the 24-hour rhythmic cycle, affecting your sleep [14].
How can you fix your sleep schedule in one day?
Fixing your sleep schedule in a day might be challenging, but there are several strategies you can employ to help reset your internal clock.
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Relaxation techniques can also be beneficial. Activities such as yoga, meditation, deep breathing, or caffeine-free tea before bed can help reduce stress and promote better sleep.
Remember, these strategies may not completely fix your sleep schedule in a day, but they can help you start the process. If you continue to have trouble sleeping, it may be beneficial to consult a healthcare professional.