Understanding Fatigue and Creating a Healthy Sleep Environment

Do you ever feel tired during the day? Although many people attribute their sleepiness to getting up too early, other factors can play into the amount of sleep you get - or don't get - at night. Sleep deprivation can cause a litany of issues ranging from driving fatigue to full-fledged chronic medical conditions, which is why creating an environment conducive to sleep is so important.

This article discusses the health concerns that can arise due to the lack of quality sleep, what can cause sleep problems, and how to make your bedroom a serene sleep sanctuary.

Understanding How Sleep Deprivation Affects Our Bodies

Sleep deprivation is much more common and serious than most people realize. In fact, the American Academy of Sleep Medicine reports that over 30% of Americans regularly do not get enough sleep, and that up to 20% of Americans have short-term insomnia - which can affect a person's ability to get sleep at all. Furthermore, a reported 10% of Americans have full-blown chronic insomnia.

The American Academy of Sleep Medicine identifies several symptoms that are consistent with chronic insomnia or sleep deprivation, including:

• Chronic fatigue.
• Lower cognitive performance and ability to focus.
• Poor short-term and long-term memory.
• Daytime drowsiness.
• Compromised energy and task motivation.
• Low mood, irritability and increased symptoms of depressed or negative feelings.

One of the most dangerous aspects of insomnia is that it can impact a person's reaction time and overall alertness, leading to an increase in accidents and injury. Individuals who operate machinery or conduct complex or dangerous work experience more frequent physical injuries, both at home and on the job.

Sleep problems don't stop at hampering a person's ability to concentrate. Because lack of sleep has also been tied to depression and stress, people who don't get enough sleep are also at a higher risk for systemic problems that are fueled by these issues.

Factors That Can Compromise Sleep

There are a wide variety of factors that can compromise sleep quality. In addition to problems such as lower back pain, neurological conditions, and arthritis, millions of Americans suffer from sleep disorders such as sleep apnea.

Lifestyle choices, such working late into the night, exercising right before bed, or even taking certain medications can alter your ability to get the rest you need. Chronic pain, allergies, depression, and even the lifestyle choices of family members can get the in the way of a restful night's sleep. Believe it or not, more and more research has tied late-night texting, gameplay, or TV to lack of sleep. Some researchers suspect that the light levels emitted from tablets, smartphones, laptops, and television screens can signal the body to produce lower levels of melatonin, a chemical emitted by the brain that helps people to fall asleep and stay asleep. While coffee, tea and other caffeinated beverages support energy throughout the day, health experts agree that caffeine consumption (even in moderation) interferes with sleep quality and duration.

It is important to remember that the lack of sleep isn't a simple inconvenience - sleep is absolutely essential to healthy living, normal metabolic processes, and skin and tissue repair. Persistent sleep deprivation can significantly impair the immune system, making individuals more susceptible to infections and increased risk of chronic diseases.

How to Create a Better Sleep Environment

Fortunately, you can significantly improve your sleep by making a few changes to your sleep environment. Here are a few things you should.

• Avoid screen time for a few hours before bed. This includes avoiding television screens, computers, tablets, and cell phones.
• Install black-out blinds to keep your room cool and dark at night. Some blinds are even made with sound absorbing qualities that can help to block out street-level noise.
• Try stretching lightly before bed in order to loosen up your muscles.
• Wash your bedding once a week to prevent odors and pests.
• Replace your mattress if it is past its 5-7 year lifespan. Find the best mattress for your needs by visiting retailers in your area and trying out different mattress varieties.

By focusing on getting the sleep you need, you can enjoy a more productive, happy day - without any of the potentially dangerous effects of sleep deprivation.

(Image source)