Sleep problems are becoming increasingly common in modern society and affect millions of people around the world. Although occasional restless sleep may seem trivial, chronic sleep disorders can seriously affect our physical and mental well-being. The causes are often multifaceted, range from stress and anxiety to poor sleep habits and underlying medical conditions.
One of the main contributing factors is our constant exposure to screens before bedtime. The blue light they emit disrupts our natural circadian rhythm, making it difficult to fall asleep. In addition, many people overlook the importance of maintaining a consistent sleep routine. Going to bed and waking up at different times confuses our internal clock, contributing to poor sleep patterns.
The consequences go far beyond feeling tired. Lack of sleep deteriorates cognitive function, weakens our immune system, and increases the risk of serious health problems, such as cardiovascular disease and depression. It also affects our emotional regulation, making us more irritable and less able to cope with daily challenges.
A holistic approach is necessary to deal with sleep problems. Creating a relaxing bedtime routine, limiting caffeine intake, and ensuring that the bedroom is dark and quiet can make a significant difference. However, persistent problems require professional help, as they may indicate conditions such as insomnia or sleep apnoea.
Some practical tips that can help you improve the quality of your sleep
- Create a consistent routine. Try to go to bed and wake up at the same time every day, even on weekends. Your body loves routine, and this helps regulate your internal clock naturally.
- Properly relax. About an hour before bedtime, start turning down the lights and engaging in relaxing activities. Put away your phone and laptop, as blue light actually interferes with melatonin production. Instead, try reading a physical book, listening to soft music, or doing some light stretch exercises.
- Watch what you consume. Avoid caffeine after 2 p.m. and be careful with alcohol. Although it may make you sleepy at first, it actually interrupts your sleep cycles later in the night. A light snack is fine, but heavy meals close to bedtime can cause discomfort.
- Optimise your bedroom environment. Keep it cool (ideally between 18 and 19 °C), dark and quiet. If noise is a problem, consider using earplugs or a white noise device. Also invest in comfortable bedding: you spend a third of your life in bed, so it's worth it.
- Exercise regularly, but not too close to bedtime. Physical activity during the day helps you sleep better, but exercising within three hours of bedtime can be too stimulating.
If you've tried everything and still have problems, consider seeing your doctor. Sometimes there is an underling issue that requires professional attention.
Vocabulary with examples sentences
- Prevalent: "Anxiety disorders are particularly prevalent among young adults today."
- Restlessness: "Her restlessness during the night left her exhausted the next morning."
- Chronic: "He's been dealing with chronic back pain for over five years now."
- Multifaceted: "Climate change is a multifaceted problem requiring solutions from multiple sectors."
- Circadian rhythm: "Jet lag occurs when your circadian rhythm is disrupted by crossing time zones."
- Perpetuating: "By avoiding difficult conversations, we're just perpetuating the problem."
- Deprivation: "Sleep deprivation can seriously affect your ability to concentrate at work."
- Cognitive function: "Regular exercise has been shown to improve cognitive function in older adults."
- Irritable: "I get really irritable when I haven't had my morning coffee."
- Holistic: "The doctor recommended a holistic approach that included diet, exercise, and meditation."
- Warrant: "These symptoms are serious enough to warrant a visit to the doctor."
- Insomnia: "She's suffered from insomnia ever since starting her stressful new job."
Some articles on sleep problems
Good sleep is necessary for good physical and mental health and a good quality of life. Insufficient sleep is a pervasive and prominent problem in the modern 24-h society. A considerable body of evidence suggests that insufficient sleep causes hosts of adverse medical and mental dysfunctions. An extensive literature search was done in all the major databases for “insufficient sleep” and “public health implications” in this review. Globally, insufficient sleep is prevalent across various age groups, considered to be a public health epidemic that is often unrecognized, under-reported, and that has rather high economic costs...
Millions of adults aren’t getting the sleep they need. Around 1 in 5 U.S. adults sleep less than five hours a night, far below the recommended seven to nine hours. Chronic sleep deprivation is a condition that can take a serious toll on your physical and mental health, often without you realizing it. In this article, we’ll explore the symptoms of sleep deprivation, how it’s diagnosed, and practical ways to prevent and treat it...
