Sleep deprivation, defined as getting less sleep than your body needs, can occur for a variety of reasons. Those with busy lifestyles may let entertainment or other obligations, such as work, school and child care, cut into their sleep time, while an alarming 60 million Americans suffer the consequences of sleep deprivation due to insomnia. You may think losing a little sleep now and then won't hurt you, but you may be surprised to learn that sleep deprivation can and does affect you both physically and emotionally. Consider these effects of running on less sleep than your body needs.
Symptoms of Sleep Deprivation
- Daytime sleepiness
- Lack of focus
- Poor job performance
- Increase appetite (especially cravings for carbs)
Long Term Effects of Sleep Deprivation
- Increased risk of type 2 diabetes
- Weight gain
- Increased risk of cardiovascular disease
- High blood pressure
- Increased risk of respiratory disease
- Weakened immune system
How much sleep do you need?
The amount of sleep needed to function at your peak varies from individual to individual. Generally, adults require between 7 and 9 hours of sleep every night. When you get enough sleep for your body, you will awake feeling rested and energetic. If you feel tired or lack energy when you wake up in the morning, not getting adequate sleep may be the cause.
Setting Good Sleep Habits
Setting good sleep habits may be all you need to get the sleep you need. This includes a host of activities from making sleep a priority and creating a good bedtime routine to turning off your electronic devices well before bedtime. Check out these recommendations for getting restful sleep.
- Go to bed at the same time every night.
- Take time to unwind before bedtime.
- Avoid eating within 2 to 3 hours of bedtime.
- Make your room comfortable. This includes a comfortable bed and bed linens, room darkening shades, removing distractions or sources of noise and setting the thermostat to a comfortable setting for sleeping.
How does temperature affect sleep?
Most people are aware that extreme temperatures, like those hot, muggy nights in midsummer, can interfere with their sleep, but it is easy to overlook more subtle changes in temperature. Because your body temperature drops a degree or two when you sleep, a room that is too cold or too warm will make it difficult for your body to regulate your body temperature and wake you up in the night. Most people find a cool room more conducive to restful sleep. Cooler temperatures help to initiate the drop in body temperature that signals your body; it is time to sleep. But, like beauty, the right temperature is in the eye (or body) of the beholder.
What is the ideal temperature for sleeping?
According to experts, the best temperature for sleeping for most people ranges from 65 to 72 degrees Fahrenheit; however, you may discover your ideal temperature is either higher or lower than the average. For the best sleep, you should feel comfortable under the covers. If you are either chilly or so warm you are throwing off the covers in the middle of the night; you may need to adjust the thermostat up or down to find your personal comfort. When you've found your ideal sleeping temperature, set your thermostat to automatically adjust the temperature in your bedroom before it is time for bed.
Keeping your home comfortable day and night is our priority. If you have concerns or questions about how to maintain the temperature you desire contact Guaranteed Heating & Cooling today. Our experts will work with you on all your heating and cooling needs.