Mental health and sleep are closely intertwined. The side effects of sleep deprivation are many. Memory is one of the most highly impacted areas. Learning and focus also are reduced when sleep deprived. Without adequate sleep, poor emotional regulation and behavioral control become more prevalent, and our decision-making skills lessen. Getting less than 7 hours of sleep regularly can eventually lead to health consequences that affect your entire body. Sleep is as crucial to your body as air and food are for your body to function at its best.
Sleep's role in learning and memory is important. Brain activity patterns associated with newly acquired information is replayed during certain sleep cycles to consolidate it. Sleep disturbances are associated with both neurodegenerative diseases and psychological disorders. When asleep, we are essentially offline: sensory disconnection must be an essential requirement for whatever function sleep serves; this offers time to replenish our brains while synaptic connections get to repair.
The best way to prevent sleep deprivation is to make sure you get adequate sleep, following your age group's recommended sleep schedule, which is 7 to 9 hours for most adults. Here are some ways to get back to getting adequate sleep so that your brain's health is no longer compromised.
- refraining from caffeine past noon
- avoiding heavy meals within a few hours before bedtime
- exercising regularly, but not in the evening hours close to bedtime
- reducing your alcohol intake
- drinking water; getting 64 ounces a day is recommended
- creating a predictable routine for the evening and practicing waking up at the same time each morning.
- dealing with any underlying health issues that are maybe keeping you from getting adequate sleep
The brain does most of its housekeeping while we sleep. Poor sleep hygiene likely reduces the efficiency of the brain's waste disposal system. Prolonged periods of poor sleep could result in toxic levels, which could worsen sleeping difficulties in a vicious cycle. Sleep deprivation makes us irritable and moody. It impacts the body so that our immune system function is compromised, making us more susceptible to infection. Researchers and clinicians agree that good sleep habits are a pillar in our neuroprotective lifestyle. Sleep predicts our well-being.
If you are struggling with sleep deprivation, contact the North Suffolk Neurology experts today for a comprehensive evaluation.
North Suffolk Neurology is a full-service Neurology, Headache Medicine, and Sleep Medicine practice consisting of dedicated, experienced staff committed to helping our patients and their families maintain and improve their health. For all in-office appointments & inquiries, please call (631) 364-9119. You can also schedule a telehealth appointment by calling (631) 886-4571.
