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Why is sleep important?
Sleep is a fundamental physiological process that is essential for human health and well-being. It is during sleep that our bodies repair and regenerate tissues, consolidate memories, and regulate hormones and metabolism. Lack of sleep or poor quality sleep can lead to a range of negative health outcomes, including impaired cognitive function, mood disturbances, weakened immune system, and increased risk for chronic diseases such as obesity, diabetes, and cardiovascular disease.
Furthermore, chronic sleep deprivation has been linked to higher rates of accidents and injuries, as well as decreased productivity and overall quality of life. Therefore, getting enough high-quality sleep on a regular basis is critical for maintaining optimal physical, mental, and emotional health.
Sleep is crucial for health, memory, hormones, and disease prevention.
Why you might be tired. (NHS)
Before you see a GP, you may want to work out how you became tired in the first place.
It can be helpful to think about:
parts of your life, such as work and family, that might be particularly tiring
any events that may have triggered your tiredness, such as bereavement or a relationship break-up
how your lifestyle may be making you tired
A GP will look at the following causes of tiredness:
psychological causes
physical causes
lifestyle causes
Find out more at: NHS Website
Psychological causes of tiredness. (NHS)
Psychological causes of tiredness are much more common than physical causes.
Most psychological causes lead to poor sleep or insomnia, both of which cause daytime tiredness.
Psychological causes include:
Stress
Emotional shock
Depression
Anxiety
If you have constant uncontrollable feelings of anxiety, you may have what doctors call generalised anxiety disorder (GAD) in adults.
As well as feeling worried and irritable, people with GAD often feel tired. See a GP, as medication and talking therapies can help.
Find out more at: NHS Website
What does the video mean?
Insomnia is a sleep disorder that affects one in three people, causing difficulties falling asleep or staying asleep, and leaving them feeling unrefreshed. While alcohol, THC, and sleeping pills are popular options for relief, they can ultimately worsen sleep difficulties. Melatonin only slightly improves sleep efficiency. Cognitive Behavioural Therapy for insomnia (CBTi) is a more effective, drug-free approach that addresses the underlying causes of insomnia by changing behaviours, beliefs, and habits.
Studies have shown that CBTi is just as effective as sleeping pills in the short term, with no negative side effects. CBTi is now the first-line recommended treatment for insomnia, helping patients regain confidence in their ability to sleep well each night, and improve their quality of life.
Insomnia common, CBTi effective, sleeping pills harmful, recommended as first-line treatment.
Need a summary of the video?
A physician has been helping people sleep better for almost 30 years, treating over 80 distinct sleep disorders. While we spend more time sleeping than doing any other activity, statistics show that many of us do not sleep well. On any given night, half of us don't think we slept well, 30% experience occasional insomnia, and over 10% have chronic insomnia. Obstructive sleep apnea syndrome affects around one billion people worldwide and increases the risk of heart attacks, strokes, and cognitive decline. The physician points out that there is a lot of good news, as modern sleep science has practical solutions to help most people sleep better.
When the physician meets with a patient, they focus on four main areas of their sleep: amount, quality, timing, and state of mind. They aim to understand the patient's sleep patterns and tailor treatment accordingly. If someone is tired or sleepy no matter how much they sleep, it could indicate a sleep disorder such as obstructive sleep apnea. The physician recommends sleep trackers or sleep studies to diagnose sleep disorders. Treatment options include a CPAP machine and circadian rhythm therapy. The physician concludes that good sleep hygiene helps create a predictable sleep-wake schedule and a refreshed feeling upon waking.
Sleep physician treats over 80 sleep disorders, recommends tailored treatment, and emphasizes good sleep hygiene for better sleep quality.
Detailed tips on how to sleep better.
here are some tips to help you sleep better:
Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's clock and improve the quality of your sleep.
Create a relaxing bedtime routine: Establish a routine that helps you unwind and relax before bed. This could include taking a warm bath, reading a book, listening to soothing music, or practicing relaxation techniques like deep breathing or meditation.
Limit daytime naps: If you have trouble sleeping at night, avoid taking long naps during the day, as this can disrupt your sleep cycle.
Create a comfortable sleep environment: Make sure your bedroom is quiet, cool, and dark. Consider investing in a comfortable mattress and pillows, and use comfortable bedding.
Limit exposure to electronics before bedtime: The blue light emitted by electronic devices like smartphones and tablets can interfere with your sleep. Avoid using these devices for at least an hour before bed.
Avoid caffeine, alcohol, and nicotine: These substances can interfere with your sleep and make it harder to fall asleep or stay asleep.
Exercise regularly: Regular physical activity can help you fall asleep faster and sleep more deeply. Just be sure to avoid exercising too close to bedtime, as this can make it harder to fall asleep.
Manage stress: Stress and anxiety can interfere with your sleep. Consider using relaxation techniques or seeking the help of a therapist to manage your stress levels.
Consider natural sleep aids: Some natural remedies, such as chamomile tea, lavender essential oil, or melatonin supplements, may help you sleep better. However, be sure to talk to your doctor before trying any new remedies or supplements.
Use a sleep calculator to get a excellent circadian rhythm (sleep pattern): https://sleepcalculator.com/
By incorporating these tips into your routine, you can improve the quality of your sleep and wake up feeling more refreshed and energized.
Following these tips can help establish a consistent sleep routine, improve sleep quality, and reduce sleep-related issues like insomnia.
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