Nowadays, most people rarely get the right amount of sleep. The pandemic has clearly changed all of that.
With the amount of uncertainty and stresses every individual has faced all throughout this time, it’s not surprising that most of us have a hard time getting a night of decent sleep.
For some, this may have been a problem way before the pandemic hit.
It was said that the older we get, the more difficult it seems to get because of never-ending outside causes such as work and personal problems - no matter how much tired you are.
According to Dr. Jacob Teitelbaum, renowned sleep expert and author of "From Fatigued to Fantastic, “We are a sleep-deprived society. The average night sleep until under 35 years ago when light bulbs were invented was nine hours a night," he said. "We are now down to an average of 6 ¾ hours per night. Being so used to it, many people don't even know they are sleep deprived."
This is because some signs may not be noticeable at first glance. To help you check this, here are 5 signs you should look out for to help you realize whether you need more sleep.
Concentration and focus become difficult.
It's no surprise that sleep can affect this.
Have you ever felt as if it were impossible to get your work done even when you are on a strict deadline? The reason behind that could possibly be because you haven't been getting enough sleep.
"You have difficulty concentrating and focusing, even if you have an important project due," said Dr. Steven E. Davis, founder and medical director of Breathe Clear Institute. "When you're not sleeping enough, it's more difficult to stay alert and focused, which also affects your ability to do work that requires logical reasoning."
Your energy has decreased.
Even if you think you're getting enough sleep throughout the week, lack of energy to do things like workouts or even day-to-day responsibilities may prove that to be untrue.
"When you're sleep-deprived, you skip those pilates or spin classes even when one of the consequences is paying additional cancellation fees," Dr. Davis said. "You also have reduced enthusiasm or interest in doing things you normally do. Things that used to bring you joy, like playing catch with your kid now seems like a chore."
Drinking caffeinated drinks may temporarily solve the issue, but nothing compares to good old-fashioned sleep.
You are sleeping in later than you should.
You can't get up for anything.
Likewise, Dore-Stites noted that sleeping in later than normal is also a sign that you might need a little more sleep — even if you don't think you do.
"If you are 'oversleeping' (i.e. sleeping in later than normal), it is most likely a sign of sleep deprivation," she told INSIDER. "For example, if you go through the work week chalking up 6 hours of sleep per night, you may be more prone to sleep longer on weekends. Therefore, if you catch yourself sleeping longer on weekends, you may be sleep deprived — leading to feelings of tiredness during the day."
You fall asleep easily.
Falling asleep whenever or wherever may be a hidden talent for some, but according to Dr. Dawn Dore-Stites, assistant professor at Michigan Medicine and Reverie Sleep Advisory board member, this may be a sign that you need more sleep.
"Perhaps the biggest sign that you are sleep deprived is if you fall asleep easily," she said. "That is, do you fall asleep on car rides? In boring meetings? Watching TV? If you could fall asleep easily during the day if you were given the opportunity to nap, it is a sign that you need more sleep than what you are currently getting in your regular routine."
You're having trouble losing weight or controlling your eating habits.
If your workouts seem ineffective and your eating habits are uncontrollable, you may want to consider how much sleep you've been getting lately.
"Sleeplessness leads to a dysregulation of our appetite control hormones ghrelin and leptin, which can increase hunger," Dr. Lisa Davis, chief nutrition officer of Terra's Kitchen, told
Why do you need to get that much-needed sleep?
Getting a good night’s sleep is as important for your health as eating healthily and exercising. Without it, you wouldn’t be able to reach optimal health.
Unfortunately, there are a lot of things that make it difficult to get the right amount of sleep. However, this doesn’t mean we should try getting them. Here’s why they’re important.
Poor sleep is linked to higher body weight
Poor sleep is strongly linked to weight gain.
People with short sleep duration tend to weigh significantly more than those who get adequate sleep.
In fact, short sleep duration is one of the strongest risk factors for obesity.
In one extensive review study, children and adults with short sleep duration were 89% and 55% more likely to develop obesity, respectively. The effect of sleep on weight gain is believed to be mediated by numerous factors, including hormones and motivation to exercise if you’re trying to lose weight, getting quality sleep is absolutely crucial.
Poor sleep affects hormones that regulate appetite. Those who get adequate sleep tend to eat fewer calories than those who don’t.
Good sleep can improve concentration and productivity
Sleep is important for various aspects of brain function. This includes cognition, concentration, productivity, and performance.
All of these are negatively affected by sleep deprivation. A study on medical interns provides a good example.
Interns on a traditional schedule with extended work hours of more than 24 hours made 36% more serious medical errors than interns on a schedule that allowed more sleep. Another study found that short sleep can negatively impact some aspects of brain function to a similar degree as alcohol intoxication.
On the other hand, good sleep has been shown to improve problem-solving skills and enhance the memory performance of both children and adults
Good sleep can maximize athletic performance
Sleep has been shown to enhance athletic and physical performance.
In a study on basketball players, longer sleep was shown to significantly improve speed, accuracy, reaction times, and mental well-being
Less sleep duration has also been associated with poor exercise performance and functional limitation in older women.
A study in over 2,800 women found that poor sleep was linked to slower walking, lower grip strength, and greater difficulty performing independent activities.
Poor sleepers have a greater risk of heart disease and stroke
Sleep quality and duration can have a major effect on many health risk factors.
These are the factors believed to drive chronic diseases, including heart disease.
A review of 15 studies found that people who don’t get enough sleep are at far greater risk of heart disease or stroke than those who sleep 7–8 hours per night
Poor sleep is linked to depression
Mental health issues, such as depression, are strongly linked to poor sleep quality and sleeping disorders. It’s been estimated that 90% of people with depression complain about sleep quality. Poor sleep is even associated with an increased risk of death by suicide.
Those with sleeping disorders like insomnia or obstructive sleep apnea also report significantly higher rates of depression than those without.
Sleep improves your immune function
Even a small loss of sleep has been shown to impair immune function.
One large 2-week study monitored the development of the common cold after giving people nasal drops with the cold virus. They found that those who slept less than 7 hours were almost 3 times more likely to develop a cold than those who slept 8 hours or more.
If you often get colds, ensuring that you get at least 8 hours of sleep per night could be very helpful. Eating more garlic can help as well.
Sleep affects emotions and social interactions
Sleep loss reduces your ability to interact socially.
Several studies confirmed this using emotional facial recognition tests. One study found that people who hadn’t slept had a reduced ability to recognize expressions of anger and happiness
Researchers believe that poor sleep affects your ability to recognize important social cues and process emotional information.
source: InStyle; Unspalsh (photos)
Get that much-needed sleep!
We know times are tough right now and that causes your lack of sleep. One thing we can advise is to set a day for yourself to get that much-need relaxation. A staycation would be the perfect way to start this.
Plan a day wherein you aren’t going to work or any distractions and that you’re just going to spend the day relaxing.
If you’re looking for a great place to do so, these new RedDoorz properties around the country are the perfect places to book!
Reddoorz @ Royal Grande Beach Resort Batangas is a budget hotel situated in Batangas where it is known for its beaches and the finder’s keepers gastronomy attractions. For travelers who are looking for an ideal spot for their vacations that are not so far away from the main city, having a safe stay here is an ideal choice.
Brgy. Nonong Casto, Bats. Nonong Casto, 4209 Lemery, Philippines
RedDoorz @ Villa E Mansion is a budget-friendly hotel that is situated in Ilocos Sur, ideal for those who’d like to explore the Northern Region of the Philippines. For travelers who are looking for an ideal spot for their vacations that are not so far away from the main city, having a safe stay here is an ideal choice.
Gomez Street, 33 Pigsy VII Vigan City Vigan, 2700 Ilocos Sur, Philippines
RedDoorz @ Sta Cruz Naga City is a budget hotel located at the center of the city. The affordable accommodation is easily accessible from churches, universities, shopping centers, grocery outlets, and popular landmarks and is a good starting point for exploring the area.
ALEX APARTMENT, P. Diaz Extension cor Narra Street, Sta. Cruz, Naga City, 4400 Bicol, Philippines
RedDoorz Hostel @ Hidaway Pundaquit Zambales is a budget hotel situated in Zambales, where beaches and the famous Subic can be found. For travelers who are looking for an ideal spot for their vacations that are not so far away from the Metro, having a safe stay here is an ideal choice.
Pala pala Pundaquit, Lot 5 D, Pala-Pala Pundaquit San Antonio, Zambales Zambales, 2206 Zambales, Philippines
Ready for cozy nights and better sleep ahead? Choose to stay in any of the RedDoorz Hotels in the country for your next staycation.
Staying in any of the HygienePass Certified RedDoorz Hotels in the country ensures you safe stays at budget-friendly prices. Book using the RedDoorz app and you can be guaranteed the lowest prices in the market plus enjoy other benefits as well.
So, what are you waiting for? Book now!