Adults need about seven to nine hours of nightly sleep. Without enough rest, you might experience sleep deprivation, which can negatively affect your physical and mental health. Here's how to tell if you're not getting adequate sleep and some strategies to get a peaceful night of rest on a comfy mattress.
What Are the Signs of Sleep Deprivation?
Sleep regulates immune function by helping the body release cytokines, which are proteins that fight disease-causing pathogens. If you get less than seven to nine hours of sleep each night, you might be more susceptible to developing bacterial or viral infections. If you start getting sick more often than usual, this can indicate a lack of adequate sleep. Over time, sleep deprivation may increase the risk of developing chronic health conditions, such as cardiovascular disease and diabetes.
Sleeping allows the brain to recuperate and allows neurons to rest. This means inadequate sleep may diminish cognition and brain function. If you become sleep-deprived, you might experience slower thinking and difficulty concentrating, and you may have a shorter attention span during the day. You might also struggle to remember things and have a slower reaction time, which can affect your performance at school or work.
Sleep deprivation can also have a negative impact on mental health. Adults who do not get enough rest may experience mood swings and irritability. Additionally, you might have a greater likelihood of experiencing anxiety, stress, and depression. Prolonged sleep deprivation can make you more susceptible to chronic mental health problems such as major depression.
How to Get More Sleep
Practicing good sleep hygiene can help you get more rest each night. This may include engaging in relaxing activities, such as taking a warm bath, reading, or listening to soft music, in the hours leading up to bedtime.
Laptops, tablets, and smartphones emit blue light, which can hinder the body's production of melatonin—the hormone that induces feelings of sleepiness. Turning off these electronic devices about an hour before bed may help you feel tired and promote better sleep.
Feeling more relaxed in bed may also help you get more sleep. You can upgrade your bedding by investing in a mattress that offers better cushioning and support for the body. Memory foam, pillow tops, and organic latex mattresses contour to the body and take the stress off pressure points. Using these products can make you feel more comfortable, encourage you to fall asleep, and help you stay asleep through the night.
If you're not getting a restful night of sleep and need to upgrade your bedding, contact A1 Mattress. They provide custom mattresses, pillows, and bedding for customers throughout Tucson, AZ. Call (520) 622-2204 to ask about their products, and visit the website to learn more about how they can help you get a good night's sleep.