Waking up in your sweat and having restless nights every time the temperature rises by a few degrees is the worst feeling ever. And all of you living in parts of north and central India including Delhi, Madhya Pradesh, and Uttar Pradesh can relate to it. The India Meteorological Department (IMD) issued a heat wave warning on Sunday as the maximum temperature in several parts of Delhi crossed 45 degrees Celsius and Najafgarh recorded the highest temperature at 46.3 degrees Celsius. 
 
What's alarming, however, is that just a few hours before the heatwave warning, a new worldwide study highlighted how climate change is costing us our precious nighttime rest. Sadly, it's no secret that sleep deprivation can ramp up heart disease risk, intensify mood disorders, and slow one's ability to work or learn. Yet another harmful effect of climate change on our lives.

So, let’s delve deeper into it!

A new study has linked sleep loss and all the problems that come with it to climate change. Researchers from the University of Copenhagen have found that “ever-warmer nighttime temperatures, nudged higher by climate change, push bedtimes later and wake times earlier, costing us precious nighttime rest”.

Published last week in the journal One Earth, the study stated that people are already losing shut-eye in warm environments and it’s predicted that it will further decrease as temperatures rise due to climate change, especially in lower-income and elderly communities. It will potentially cost sleepers 50 to 58 hours of sleep every year by the end of this century.

It clearly reflects how climate change is playing out in people’s everyday lives, and not just in catastrophic ways like more droughts and flooding. Sleep loss from climate change “is already happening, right now, not in the future but today,” says Kelton Minor, the lead author of the study and a researcher at the University of Copenhagen.

<h2>Alarming data from the study</h2>

Kelton Minor and his colleagues analysed data collected worldwide between 2015 and 2017 from nearly 50,000 people's wristband activity trackers, which recorded when those participants fell asleep, woke up, and how they slept in between. Though the data were anonymized, the researchers could match sleepers' locations with location-specific climate data.

Researchers compared the sleep data with local outdoor temperatures and came up with their findings. One limitation of the study, however, is that the tracker had no information about indoor conditions, or whether air conditioning was in use. The study, however, did look at continuous records of individual people, including how they slept on a cool night in June versus a hot one a few days later, or how they reacted to an unseasonably warm February night.

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-tired-of-seeing-your-kid-stress-over-exam-results-heres-what-you-can-do-as-parents-595051">Tired of seeing your kid stress over exam results? Here's what you can do as parents</a>

<h2>Findings!</h2>

The study estimates that people are already losing an average of 44 hours of sleep per year and as global warming continues, people will find it hard to get a good night’s rest. It will potentially cost us all 50 to 58 hours of sleep every year.

The results showed that people slept most when outside temperatures were below 50°F (10°C). Above that threshold, their chances of sleeping less than seven hours went way up. Above 77°F (25°C), the losses accelerated. When outdoor nighttime temperatures topped 86°F (30°C), people lost an average of about 15 minutes a night.

Sara Mednick, a sleep researcher at the University of California, Irvine says that it may not sound like a lot, but it’s “actually quite a big deal”, especially because those 15 minutes likely come from the uber-valuable “slow wave” sleep stage. On an average, we only get about an hour of that type of sleep a night. So taking away 15 minutes from it cuts a big chunk of restorative time.

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<h2>Who's&nbsp;at risk?</h2>

Climate change and rising temperatures hit some groups worse than others. Senior citizens are twice as sensitive as healthy adults, the study found. They could lose anywhere around 30 minutes of sleep every night under similar conditions. Women are also affected more, losing about 25 per cent more sleep than the average at warmer temperatures.&nbsp;

People in lower and middle-income countries suffer about three times as much disrupted sleep time as those from high-income ones, which the study says could be because of less access to air conditioning. 
“This moves the effects of climate change out of the catastrophic and existential and shows how it affects us every day,” says Jamie Mullins, an environmental economist at the University of Massachusetts at Amherst who was not involved in the research. “It’s going to cost us all in small ways that really add up.”

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-stress-hormones-during-pregnancy-linked-to-improved-language-skills-in-children-research-594442">Stress hormones during pregnancy linked to improved language skills in children: Research</a>

<h2>What’s the solution?</h2>

Many would say one possible solution to climate-induced sleep deficits could be getting a lot of air conditioners. But no, it’s not! ACs actually warm the outdoor environment and add to climate change and global warming, since most of the electricity for it comes from burning fossil fuels. Also, the excess heat sucked out of your house heats up the air outside.&nbsp;

So, then what is the solution? Experts say that the obvious solution is to stop climate change and take necessary actions to reverse the harmful effects of the same. Since the study further clarifies the link between climate and our everyday lives, it has become impossible to ignore our social responsibility to fix the cause of the problem.

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Waking up in your sweat and having restless nights every time the temperature rises by a few degrees is the worst feeling ever. And all of you living in parts of north and central India including Delhi, Madhya Pradesh, and Uttar Pradesh can relate to it.

Waking up in your sweat and having restless nights every time the temperature rises by a few degrees is the worst feeling ever. And all of you living in parts of north and central India including Delhi, Madhya Pradesh, and Uttar Pradesh can relate to it. The India Meteorological Department (IMD) issued a heat wave warning on Sunday as the maximum temperature in several parts of Delhi crossed 45 degrees Celsius and Najafgarh recorded the highest temperature at 46.3 degrees Celsius. What's alarming, however, is that just a few hours before the heatwave warning, a new worldwide study highlighted how climate change is costing us our precious nighttime rest. Sadly, it's no secret that sleep deprivation can ramp up heart disease risk, intensify mood disorders, and slow one's ability to work or learn. Yet another harmful effect of climate change on our lives. So, let’s delve deeper into it! A new study has linked sleep loss and all the problems that come with it to climate change. Researchers from the University of Copenhagen have found that “ever-warmer nighttime temperatures, nudged higher by climate change, push bedtimes later and wake times earlier, costing us precious nighttime rest”. Published last week in the journal One Earth, the study stated that people are already losing shut-eye in warm environments and it’s predicted that it will further decrease as temperatures rise due to climate change, especially in lower-income and elderly communities. It will potentially cost sleepers 50 to 58 hours of sleep every year by the end of this century. It clearly reflects how climate change is playing out in people’s everyday lives, and not just in catastrophic ways like more droughts and flooding. Sleep loss from climate change “is already happening, right now, not in the future but today,” says Kelton Minor, the lead author of the study and a researcher at the University of Copenhagen. Alarming data from the study Kelton Minor and his colleagues analysed data collected worldwide between 2015 and 2017 from nearly 50,000 people's wristband activity trackers, which recorded when those participants fell asleep, woke up, and how they slept in between. Though the data were anonymized, the researchers could match sleepers' locations with location-specific climate data. Researchers compared the sleep data with local outdoor temperatures and came up with their findings. One limitation of the study, however, is that the tracker had no information about indoor conditions, or whether air conditioning was in use. The study, however, did look at continuous records of individual people, including how they slept on a cool night in June versus a hot one a few days later, or how they reacted to an unseasonably warm February night. Also read: Tired of seeing your kid stress over exam results? Here's what you can do as parents Findings! The study estimates that people are already losing an average of 44 hours of sleep per year and as global warming continues, people will find it hard to get a good night’s rest. It will potentially cost us all 50 to 58 hours of sleep every year. The results showed that people slept most when outside temperatures were below 50°F (10°C). Above that threshold, their chances of sleeping less than seven hours went way up. Above 77°F (25°C), the losses accelerated. When outdoor nighttime temperatures topped 86°F (30°C), people lost an average of about 15 minutes a night. Sara Mednick, a sleep researcher at the University of California, Irvine says that it may not sound like a lot, but it’s “actually quite a big deal”, especially because those 15 minutes likely come from the uber-valuable “slow wave” sleep stage. On an average, we only get about an hour of that type of sleep a night. So taking away 15 minutes from it cuts a big chunk of restorative time. Who's at risk? Climate change and rising temperatures hit some groups worse than others. Senior citizens are twice as sensitive as healthy adults, the study found. They could lose anywhere around 30 minutes of sleep every night under similar conditions. Women are also affected more, losing about 25 per cent more sleep than the average at warmer temperatures. People in lower and middle-income countries suffer about three times as much disrupted sleep time as those from high-income ones, which the study says could be because of less access to air conditioning. “This moves the effects of climate change out of the catastrophic and existential and shows how it affects us every day,” says Jamie Mullins, an environmental economist at the University of Massachusetts at Amherst who was not involved in the research. “It’s going to cost us all in small ways that really add up.” Also read: Stress hormones during pregnancy linked to improved language skills in children: Research What’s the solution? Many would say one possible solution to climate-induced sleep deficits could be getting a lot of air conditioners. But no, it’s not! ACs actually warm the outdoor environment and add to climate change and global warming, since most of the electricity for it comes from burning fossil fuels. Also, the excess heat sucked out of your house heats up the air outside. So, then what is the solution? Experts say that the obvious solution is to stop climate change and take necessary actions to reverse the harmful effects of the same. Since the study further clarifies the link between climate and our everyday lives, it has become impossible to ignore our social responsibility to fix the cause of the problem. WATCH WION LIVE HERE You can now write for wionews.com and be a part of the community. Share your stories and opinions with us here.

Explained! How climate change is costing you your precious sleep?

Stress, workload or sometimes, even parties affect our sleeping patterns and schedule. And, we often forget that getting enough sleep is essential for maintaining optimal health and overall well-being. Sleeplessness doesn't just give us nasty-looking eye bags and dark circles but also increases our risk of peripheral arterial disease (PAD), according to research published in the European Heart Journal – Open, an ESC journal. It says that sleeping less than five hours each night is linked to a 74 per cent increased risk of clogged leg arteries.

"Our study suggests that sleeping for seven to eight hours a night is a good habit for lowering the risk of PAD," claims study author Dr Shuai Yuan of the Karolinska Institute, Stockholm, Sweden.

The study also states that over 200 million people globally have peripheral artery disease (PAD),&nbsp;which causes arteries in the legs to clog, restricting blood flow and increasing the risk of stroke and heart attack.

Dr Yuan added, "Insufficient night-time sleep and daytime napping have previously been associated with a raised risk of coronary artery disease which, like PAD, is caused by clogged arteries. In addition, sleeping problems are among the top-ranked complaints in PAD patients. There are limited data on the impact of sleep habits on PAD and vice versa, and our study aimed to fill that gap."

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-how-ai-could-upend-the-world-even-more-than-electricity-or-the-internet-573470">How AI could upend the world even more than electricity or the internet</a>

The study&nbsp;was conducted in two parts and assessed more than 650,000 participants. In the first part, the researchers analysed the associations of sleep duration and daytime napping with the risk of PAD. In the second part, the researchers used genetic data to perform naturally randomised controlled trials to examine the causality of the associations. The trials were&nbsp;called Mendelian randomisation.

Dr Yuan noted, "Observational analyses are limited by reverse causality – meaning that if an association between sleep habits and PAD is found, we cannot be certain if sleep habits caused PAD or having PAD caused the sleep habits. Mendelian randomisation is a robust method for evaluating causality and provides more certainty about the results."

In an observational analysis of over fifty thousand&nbsp;adults, sleeping less than five hours a night was associated with an increased risk of PAD, as compared to seven to eight hours. The findings were&nbsp;further supported by analysing 156,582 and 452,028 individuals.&nbsp;

Dr Yuan said, "The results indicate that brief night-time sleep can raise the chance of developing PAD and that having PAD increases the risk of getting insufficient sleep."

Also read:&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-world-oral-health-day-2023-dentist-reveals-chocolates-arent-causing-tooth-decay-573343">Exclusive | World Oral Health Day 2023: Dentist says chocolates aren’t the only culprits</a>

Meanwhile, sleeping eight hours or more each night was linked to a 24 per cent higher risk of PAD, as compared to seven to eight hours.&nbsp;However, no causal relationships were found between long sleep and PAD.

Daytime nappers, however, had a 32 per cent higher risk of PAD, as compared to those who did not nap during the day.

"More studies are needed on the relationships between lengthy night-time sleep, daytime napping and PAD," said Dr Yuan.

To conclude, he stated, "Although we found associations in the observational studies, we could not confirm causality. More research is needed on how to interrupt the bidirectional link between short sleep and PAD. Lifestyle changes that help people get more sleep, such as being physically active, may lower the risk of developing PAD. For patients with PAD, optimising pain management could enable them to have a good night’s sleep."

(With inputs from agencies)

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Stress, workload or sometimes, even parties affect our sleeping patterns and schedule. And, we often forget that getting enough sleep is essential for maintaining optimal health and overall well-being.

Stress, workload or sometimes, even parties affect our sleeping patterns and schedule. And, we often forget that getting enough sleep is essential for maintaining optimal health and overall well-being. Sleeplessness doesn't just give us nasty-looking eye bags and dark circles but also increases our risk of peripheral arterial disease (PAD), according to research published in the European Heart Journal – Open, an ESC journal. It says that sleeping less than five hours each night is linked to a 74 per cent increased risk of clogged leg arteries. "Our study suggests that sleeping for seven to eight hours a night is a good habit for lowering the risk of PAD," claims study author Dr Shuai Yuan of the Karolinska Institute, Stockholm, Sweden. The study also states that over 200 million people globally have peripheral artery disease (PAD), which causes arteries in the legs to clog, restricting blood flow and increasing the risk of stroke and heart attack. Dr Yuan added, "Insufficient night-time sleep and daytime napping have previously been associated with a raised risk of coronary artery disease which, like PAD, is caused by clogged arteries. In addition, sleeping problems are among the top-ranked complaints in PAD patients. There are limited data on the impact of sleep habits on PAD and vice versa, and our study aimed to fill that gap." Also read: How AI could upend the world even more than electricity or the internet The study was conducted in two parts and assessed more than 650,000 participants. In the first part, the researchers analysed the associations of sleep duration and daytime napping with the risk of PAD. In the second part, the researchers used genetic data to perform naturally randomised controlled trials to examine the causality of the associations. The trials were called Mendelian randomisation. Dr Yuan noted, "Observational analyses are limited by reverse causality – meaning that if an association between sleep habits and PAD is found, we cannot be certain if sleep habits caused PAD or having PAD caused the sleep habits. Mendelian randomisation is a robust method for evaluating causality and provides more certainty about the results." In an observational analysis of over fifty thousand adults, sleeping less than five hours a night was associated with an increased risk of PAD, as compared to seven to eight hours. The findings were further supported by analysing 156,582 and 452,028 individuals. Dr Yuan said, "The results indicate that brief night-time sleep can raise the chance of developing PAD and that having PAD increases the risk of getting insufficient sleep." Also read: Exclusive | World Oral Health Day 2023: Dentist says chocolates aren’t the only culprits Meanwhile, sleeping eight hours or more each night was linked to a 24 per cent higher risk of PAD, as compared to seven to eight hours. However, no causal relationships were found between long sleep and PAD. Daytime nappers, however, had a 32 per cent higher risk of PAD, as compared to those who did not nap during the day. "More studies are needed on the relationships between lengthy night-time sleep, daytime napping and PAD," said Dr Yuan. To conclude, he stated, "Although we found associations in the observational studies, we could not confirm causality. More research is needed on how to interrupt the bidirectional link between short sleep and PAD. Lifestyle changes that help people get more sleep, such as being physically active, may lower the risk of developing PAD. For patients with PAD, optimising pain management could enable them to have a good night’s sleep." (With inputs from agencies) WATCH WION LIVE HERE You can now write for wionews.com and be a part of the community. Share your stories and opinions with us here.

Not getting enough sleep? Research shows sleeping less than 5 hours doubles risk of clogged leg arteries

Lack of sleep can affect a vaccine's capability to protect the body. Sleep deprivation lowers the vaccine's ability to reach the immune system. Then how can a person get good sleep? Mohammed Saleh reports.

Gravitas: Can lack of sleep affect your vaccination?

A sleep-deprived individual's body may have limited effects of vaccination, a latest study found. It added that sleeping less than six hours the night before receiving a vaccine shot (for Covid or flu) reduces protection against the virus or disease-causing microorganism.

"Good sleep not only amplifies but may also extend the duration of protection of the vaccine," senior author Eve Van Cauter, professor emeritus at the University of Chicago’s Department of Medicine, said in an official statement.

However, the study added that the impact of inadequate sleep on immune response to a vaccine is clinically relevant in men.&nbsp;

"Research that used objective measures of sleep deprivation, such as that of a sleep lab, found a decrease in the ability to respond to the vaccine that was particularly and statistically significant in males, but not females," study's co-author Dr Michael Irwin, distinguished professor of psychiatry and biobehavioral sciences at the UCLA Geffen School of Medicine, was quoted as saying by CNN.&nbsp;

ALSO READ |&nbsp;<a href="https://www.wionews.com/entertainment/lifestyle/news-study-reveals-five-things-that-can-help-improve-your-sleep-and-increase-your-lifespan-565625">Study reveals five things that can help improve your sleep, and increase your lifespan</a>

Experts say that in general women have stronger immune responses to vaccines due to differences in hormonal, genetic and environmental factors.&nbsp;

The new study, published Monday in the journal Current Biology, took a meta-analysis on existing research on sleep and immune function after vaccination against influenza A and Hepatitis A and B. When the study took measures such as requiring people to come to a sleep lab, they found "robust" association of less than optimal immunity post the vaccination.

ALSO WATCH |&nbsp;Gravitas: Study links inadequate sleep to chronic diseases

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The study did not include analysis of antibody response to Covid vaccines due to lack of adequate studies on sleep in Covid-vaccinated people.&nbsp;

"How we stimulate the immune system is the same whether we are using an mRNA vaccine for Covid-19, or an influenza, hepatitis, typhoid or pneumococcal vaccine,” Irwin said. “It’s a prototypical antibody or vaccine response, and that’s why we believe we can generalise to Covid," Dr Irwin said.

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A sleep-deprived individual's body may have limited effects of vaccination, a latest study found. It added that sleeping less than six hours the night before receiving a vaccine shot (for Covid or flu) reduces protection against the virus or disease-causing microorganism.

A sleep-deprived individual's body may have limited effects of vaccination, a latest study found. It added that sleeping less than six hours the night before receiving a vaccine shot (for Covid or flu) reduces protection against the virus or disease-causing microorganism. "Good sleep not only amplifies but may also extend the duration of protection of the vaccine," senior author Eve Van Cauter, professor emeritus at the University of Chicago’s Department of Medicine, said in an official statement. However, the study added that the impact of inadequate sleep on immune response to a vaccine is clinically relevant in men. "Research that used objective measures of sleep deprivation, such as that of a sleep lab, found a decrease in the ability to respond to the vaccine that was particularly and statistically significant in males, but not females," study's co-author Dr Michael Irwin, distinguished professor of psychiatry and biobehavioral sciences at the UCLA Geffen School of Medicine, was quoted as saying by CNN. ALSO READ | Study reveals five things that can help improve your sleep, and increase your lifespan Experts say that in general women have stronger immune responses to vaccines due to differences in hormonal, genetic and environmental factors. The new study, published Monday in the journal Current Biology, took a meta-analysis on existing research on sleep and immune function after vaccination against influenza A and Hepatitis A and B. When the study took measures such as requiring people to come to a sleep lab, they found "robust" association of less than optimal immunity post the vaccination. ALSO WATCH | Gravitas: Study links inadequate sleep to chronic diseases × The study did not include analysis of antibody response to Covid vaccines due to lack of adequate studies on sleep in Covid-vaccinated people. "How we stimulate the immune system is the same whether we are using an mRNA vaccine for Covid-19, or an influenza, hepatitis, typhoid or pneumococcal vaccine,” Irwin said. “It’s a prototypical antibody or vaccine response, and that’s why we believe we can generalise to Covid," Dr Irwin said. WATCH WION LIVE HERE You can now write for wionews.com and be a part of the community. Share your stories and opinions with us here.

Lack of sleep in men linked with reduced effect of vaccine shot: Study

Over the past couple of years, many of us have struggled with sleep due to stress and other challenges amid the Covid-19 pandemic. As per a study published in Sleep Medicine in November 2021 where 22,330 adults from 13 countries were surveyed, one in three participants had clinical insomnia symptoms and nearly 20 per cent had the conditions for insomnia disorder. These figures are more than double what they were pre-pandemic.

While increased dependency on gadgets after the pandemic has been seen to impact sleep patterns, psychological disorders like anxiety and depression among others also contribute to sleep problems. Most people require 7-8 hours of sleep per night. A good night's sleep is necessary for our mental well-being as it recharges and resets our minds for optimal functioning. The inability to sleep is a cause for worry as sleep deprivation affects our cognitive and emotional capabilities.

Experts say without proper sleep a person is more inclined to be tired, easily irritated, aggressive or unable to concentrate which affects their productivity and efficiency. If the sleep-related issues persist for days and are not addressed soon, it may lead to sleep disorders and can affect one's mental health.

Below are the most common reasons why you may not be able to sleep at night:

Increased gadget use

Increased dependence on gadgets for entertainment or relaxation after the pandemic could be one of the culprits behind impaired sleep. Being on the phone during bedtime could be eating into your sleep. Blue light emitted from phones impairs the release of the sleep hormone 'melatonin'. Melatonin is produced about 2 hours before bedtime, and the brain links the blue light emitted from screens to daytime, affecting the sleep hormone's effects.

Less priority to sleep

Have you ever compromised on your sleep cause you had to juggle work, chores, socialising and other tasks on your plate? Sleep is often not prioritised by many and is taken for granted, especially by youngsters. Having an irregular sleep schedule or staying up late can affect getting a good night's sleep. In the long term, it can also seriously affect one's day-to-day activities at work or college among others. A regular sleep schedule is highly beneficial as it enables optimal functioning and reduces stress.

Age-related issues

Senior citizens may face trouble sleeping due to age-related illnesses such as Alzheimer's disease. Other causes may include pain due to chronic illnesses, insomnia or the need to urinate often. Some also find that it gets difficult to fall asleep as they age. Many individuals keep waking up throughout the night or way earlier in the morning as less time is spent in deep sleep. Due to frequent disruptions in sleep, older people may feel tired or sleep-deprived even if their total sleep time remains unchanged. Taking warm milk or avoiding caffeine before bedtime and not taking naps during the day can help improve sleep for the elderly.

Caffeine and alcohol

Increased caffeine or alcohol intake before bedtime is not advisable. It is recommended to not take caffeine six hours before bed as it can affect the duration and efficiency of sleep. Alcohol can also result in disintegrated sleep as consuming an excessive amount doesn't result in deep sleep that makes one feel refreshed in the morning. Alcohol consumption before bedtime also affects sleep by causing dehydration.

Mental health problems or stress

Individuals suffering from mental health issues such as depression or anxiety can have a hard time falling asleep. They might sleep very little or sleep too much. Anxiety and sleep are also closely connected with each other. While anxiety can hinder sleep, one can also get anxious just worrying about not getting proper sleep.

Multiple life events such as relationship or health issues, family disturbances or work pressure can cause stress and make it difficult to get a good night's sleep. In response to stress, chemicals are released that raise the heart rate and increase alertness for the body to react to danger, also making it difficult to sleep.

Sleep disorders

Sleep disorders like insomnia, parasomnias or sleep apnea can seriously contribute to one's sleep problems. Insomnia makes it difficult to sleep for the required time or causes one to wake up too early. Insomnia can also be a symptom of mental health issues like anxiety or depression. Those with parasomnias experience sleep disruption due to movements and behaviours such as sleepwalking, sleep talking, sleep terror and sleep paralysis. Sleep Apnea often goes undiagnosed. People with sleep apnea often have trouble breathing as it stops and restarts multiple times during sleep.

Medications

As the effect of chemicals varies from person to person, some medicines for illnesses like asthma, heart problems, psychiatric disorders, thyroid conditions or cancer can interfere with sleep. Heart medications for high blood pressure or angina such as beta blockers might lead to insomnia. Over-the-counter medicines for colds or headaches and even painkillers also interrupt sleep and make one feel groggy during the day. While antihistamines can lead to drowsiness, decongestants can cause insomnia.

Exercise

A heavy workout within an hour of bedtime will make it difficult for an individual to fall asleep. Exercise raises the heart rate and stimulates the nervous system, making it tough for the body to relax. High-intensity workouts closer to bedtime makes the relaxation process even slower. A study in 1997 found that exercising in the evening led to delayed melatonin production 24 hours later, affecting sleep the next day.

Poor sleep environment

Noise or light in the bedroom might make it uncomfortable to relax or get uninterrupted sleep.

Street lights, night lights or even a cluttered room can translate into sleep problems. Light in the room during bedtime can upset the internal clock and make one unable to fall asleep.

Unusual work schedule

Working unusual hours like graveyard shifts or early morning shifts can affect one's circadian rhythm. The sleep one gets may not be very refreshing due to resting during odd hours. Sleeping against the clock, as one tries to sleep during the daytime when the body expects to be awake makes it difficult to get a proper shut-eye. Frequent or random rotations in shift timings make it impossible to have a regular sleep pattern. As per studies, proper shift rotations help employees be more productive and efficient.

Eating protein close to bedtime

Food like meat before bedtime may not result in a smooth sleeping session as protein takes a long time and more energy to digest. During sleep, the body's digestion process slows down by up to 50 per cent. It is advised to have carbohydrates for good sleep as it helps in the release of serotonin, known to aid sleep.

Practice proper sleep hygiene

Putting away phones or gadgets helps one to relax and get to sleep faster. Keep the phones outside your room- out of sight, out of mind. Replace your phone with an alarm clock if needed. Slip into a comfortable set of clothes to unwind. Ensure the room temperature is comfortable and there is not too much light.

Read something not very interesting or stimulating as it will help the body relax and feel drowsy. Try counting backwards if you're unable to sleep.

It is important to see a mental health professional if one is struggling with issues like depression, anxiety or other sleep disorders.

Over the past couple of years, many of us have struggled with sleep due to stress and other challenges amid the Covid-19 pandemic. As per a study published in Sleep Medicine in November 2021 where 22,330 adults from 13 countries were surveyed, one in three participants had clinical insomnia symptoms and nearly 20 per cent had the conditions for insomnia disorder.

Over the past couple of years, many of us have struggled with sleep due to stress and other challenges amid the Covid-19 pandemic. As per a study published in Sleep Medicine in November 2021 where 22,330 adults from 13 countries were surveyed, one in three participants had clinical insomnia symptoms and nearly 20 per cent had the conditions for insomnia disorder. These figures are more than double what they were pre-pandemic. While increased dependency on gadgets after the pandemic has been seen to impact sleep patterns, psychological disorders like anxiety and depression among others also contribute to sleep problems. Most people require 7-8 hours of sleep per night. A good night's sleep is necessary for our mental well-being as it recharges and resets our minds for optimal functioning. The inability to sleep is a cause for worry as sleep deprivation affects our cognitive and emotional capabilities. Experts say without proper sleep a person is more inclined to be tired, easily irritated, aggressive or unable to concentrate which affects their productivity and efficiency. If the sleep-related issues persist for days and are not addressed soon, it may lead to sleep disorders and can affect one's mental health. Below are the most common reasons why you may not be able to sleep at night: Increased gadget use Increased dependence on gadgets for entertainment or relaxation after the pandemic could be one of the culprits behind impaired sleep. Being on the phone during bedtime could be eating into your sleep. Blue light emitted from phones impairs the release of the sleep hormone 'melatonin'. Melatonin is produced about 2 hours before bedtime, and the brain links the blue light emitted from screens to daytime, affecting the sleep hormone's effects. Less priority to sleep Have you ever compromised on your sleep cause you had to juggle work, chores, socialising and other tasks on your plate? Sleep is often not prioritised by many and is taken for granted, especially by youngsters. Having an irregular sleep schedule or staying up late can affect getting a good night's sleep. In the long term, it can also seriously affect one's day-to-day activities at work or college among others. A regular sleep schedule is highly beneficial as it enables optimal functioning and reduces stress. Age-related issues Senior citizens may face trouble sleeping due to age-related illnesses such as Alzheimer's disease. Other causes may include pain due to chronic illnesses, insomnia or the need to urinate often. Some also find that it gets difficult to fall asleep as they age. Many individuals keep waking up throughout the night or way earlier in the morning as less time is spent in deep sleep. Due to frequent disruptions in sleep, older people may feel tired or sleep-deprived even if their total sleep time remains unchanged. Taking warm milk or avoiding caffeine before bedtime and not taking naps during the day can help improve sleep for the elderly. Caffeine and alcohol Increased caffeine or alcohol intake before bedtime is not advisable. It is recommended to not take caffeine six hours before bed as it can affect the duration and efficiency of sleep. Alcohol can also result in disintegrated sleep as consuming an excessive amount doesn't result in deep sleep that makes one feel refreshed in the morning. Alcohol consumption before bedtime also affects sleep by causing dehydration. Mental health problems or stress Individuals suffering from mental health issues such as depression or anxiety can have a hard time falling asleep. They might sleep very little or sleep too much. Anxiety and sleep are also closely connected with each other. While anxiety can hinder sleep, one can also get anxious just worrying about not getting proper sleep. Multiple life events such as relationship or health issues, family disturbances or work pressure can cause stress and make it difficult to get a good night's sleep. In response to stress, chemicals are released that raise the heart rate and increase alertness for the body to react to danger, also making it difficult to sleep. Sleep disorders Sleep disorders like insomnia, parasomnias or sleep apnea can seriously contribute to one's sleep problems. Insomnia makes it difficult to sleep for the required time or causes one to wake up too early. Insomnia can also be a symptom of mental health issues like anxiety or depression. Those with parasomnias experience sleep disruption due to movements and behaviours such as sleepwalking, sleep talking, sleep terror and sleep paralysis. Sleep Apnea often goes undiagnosed. People with sleep apnea often have trouble breathing as it stops and restarts multiple times during sleep. Medications As the effect of chemicals varies from person to person, some medicines for illnesses like asthma, heart problems, psychiatric disorders, thyroid conditions or cancer can interfere with sleep. Heart medications for high blood pressure or angina such as beta blockers might lead to insomnia. Over-the-counter medicines for colds or headaches and even painkillers also interrupt sleep and make one feel groggy during the day. While antihistamines can lead to drowsiness, decongestants can cause insomnia. Exercise A heavy workout within an hour of bedtime will make it difficult for an individual to fall asleep. Exercise raises the heart rate and stimulates the nervous system, making it tough for the body to relax. High-intensity workouts closer to bedtime makes the relaxation process even slower. A study in 1997 found that exercising in the evening led to delayed melatonin production 24 hours later, affecting sleep the next day. Poor sleep environment Noise or light in the bedroom might make it uncomfortable to relax or get uninterrupted sleep. Street lights, night lights or even a cluttered room can translate into sleep problems. Light in the room during bedtime can upset the internal clock and make one unable to fall asleep. Unusual work schedule Working unusual hours like graveyard shifts or early morning shifts can affect one's circadian rhythm. The sleep one gets may not be very refreshing due to resting during odd hours. Sleeping against the clock, as one tries to sleep during the daytime when the body expects to be awake makes it difficult to get a proper shut-eye. Frequent or random rotations in shift timings make it impossible to have a regular sleep pattern. As per studies, proper shift rotations help employees be more productive and efficient. Eating protein close to bedtime Food like meat before bedtime may not result in a smooth sleeping session as protein takes a long time and more energy to digest. During sleep, the body's digestion process slows down by up to 50 per cent. It is advised to have carbohydrates for good sleep as it helps in the release of serotonin, known to aid sleep. Practice proper sleep hygiene Putting away phones or gadgets helps one to relax and get to sleep faster. Keep the phones outside your room- out of sight, out of mind. Replace your phone with an alarm clock if needed. Slip into a comfortable set of clothes to unwind. Ensure the room temperature is comfortable and there is not too much light. Read something not very interesting or stimulating as it will help the body relax and feel drowsy. Try counting backwards if you're unable to sleep. It is important to see a mental health professional if one is struggling with issues like depression, anxiety or other sleep disorders.

10 reasons you are unable to sleep

According to China Health and Retirement Longitudinal Study, higher risk of hypertension and elevated risk of cardiovascular diseases (CVDs) were found to be associated with shorter sleep duration and high siesta ratio. Watch this to know more.

Your sleep cycle can put you at risk of hypertension

We all know that insufficient sleep can lead to several health problems. But did you know inadequate sleep can also increase the risk of developing diabetes?

The Good Life | Study: Sleep deprivation may increase the risk of developing diabetes

Climate change is leading to significant environmental changes, such as hotter temperatures, melting of glaciers, etc., leading to subsequent changes in our way of living.&nbsp;

In the latest study, it has been revealed that climate change will lead to sleep deprivation among humans as researchers have attempted to predict future effects on our sleep.&nbsp;

For the study, researchers analysed the data they gathered from sleep trackers which are worn by the people and they also studied the global weather.&nbsp;

On one side experts are burning the midnight oil to find ways to tackle the severe impacts of climate change. Meanwhile, the latest study indicates that the problem will worsen over time.&nbsp;

As per the study, the change in temperatures will deprive a person of approximately 50 to 58 hours of sleep per year by 2099. It means 10 minutes per night.&nbsp;

It has also been suggested that people from lower-income countries will be impacted by the temperature's effects on sleep loss. &nbsp;

Kelton Minor of the University of Copenhagen, Denmark analysed the information and data taken from sleep-tracking wristbands used by 48,000 people in 68 countries (including the UK, the US, Australia, France, India, Mexico and Canada) between 2015 and 2017.&nbsp;

The study revealed that in the future, adults will fall asleep later and rise earlier. They will sleep lesser on hot nights. The reason behind this is that our body's core temperature needs to drop to fall asleep, which will be difficult to achieve due to higher temperatures.&nbsp;

WATCH |&nbsp;Monkeypox: New viral infection raises alarm

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The change will be consequential with several adverse "physical and mental outcomes".&nbsp;

"Our bodies are highly adapted to maintain a stable core body temperature, something that our lives depend on," said study author Minor.&nbsp;

"Yet every night they do something remarkable without most of us consciously knowing – they shed heat from our core into the surrounding environment by dilating our blood vessels and increasing blood flow to our hands and feet," he added.&nbsp;

Minor also said that across seasons, demographics and different climate contexts "consistently erode sleep" and the amount of sleep loss is "progressively increasing" as temperatures become hotter.&nbsp;

The study, which has been published in the journal One Earth, observed that people in developing countries are more impacted.&nbsp;

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Climate change is leading to significant environmental changes, such as hotter temperatures, melting of glaciers, etc., leading to subsequent changes in our way of living.

Climate change is leading to significant environmental changes, such as hotter temperatures, melting of glaciers, etc., leading to subsequent changes in our way of living. In the latest study, it has been revealed that climate change will lead to sleep deprivation among humans as researchers have attempted to predict future effects on our sleep. For the study, researchers analysed the data they gathered from sleep trackers which are worn by the people and they also studied the global weather. On one side experts are burning the midnight oil to find ways to tackle the severe impacts of climate change. Meanwhile, the latest study indicates that the problem will worsen over time. As per the study, the change in temperatures will deprive a person of approximately 50 to 58 hours of sleep per year by 2099. It means 10 minutes per night. It has also been suggested that people from lower-income countries will be impacted by the temperature's effects on sleep loss. Kelton Minor of the University of Copenhagen, Denmark analysed the information and data taken from sleep-tracking wristbands used by 48,000 people in 68 countries (including the UK, the US, Australia, France, India, Mexico and Canada) between 2015 and 2017. The study revealed that in the future, adults will fall asleep later and rise earlier. They will sleep lesser on hot nights. The reason behind this is that our body's core temperature needs to drop to fall asleep, which will be difficult to achieve due to higher temperatures. WATCH | Monkeypox: New viral infection raises alarm × The change will be consequential with several adverse "physical and mental outcomes". "Our bodies are highly adapted to maintain a stable core body temperature, something that our lives depend on," said study author Minor. "Yet every night they do something remarkable without most of us consciously knowing – they shed heat from our core into the surrounding environment by dilating our blood vessels and increasing blood flow to our hands and feet," he added. Minor also said that across seasons, demographics and different climate contexts "consistently erode sleep" and the amount of sleep loss is "progressively increasing" as temperatures become hotter. The study, which has been published in the journal One Earth, observed that people in developing countries are more impacted. WATCH WION LIVE HERE You can now write for wionews.com and be a part of the community. Share your stories and opinions with us here.

Impact of climate change: Rising temperatures could cause hours of sleep loss

According To Fitbit Report, Indians Are Sleep-Deprived & Don't Exercise Enough.

Gravitas: Indians are sleep-deprived, stressed & unhealthy, says Fitbit report

Sleep has become a major issue for over half the population of the world these days. Switching from demanding jobs to having responsibilities outside of it, people have started compromising the number of hours in bed and it&#39;s no surprise that the number of illnesses is rising because of it.

According to Centers for Disease Control and Prevention (CDC), insufficient sleep has now become a public health problem with over a quarter of global adult population suffering from symptoms of sleep deprivation. We&rsquo;ve all had nights when we lie awake in bed, unable to quiet our racing thoughts. &nbsp;

&ldquo;It&rsquo;s very common for people to report being physically tired, but not being able to shut their mind off, especially if they&rsquo;re very excited or worried about something,&rdquo; says James Findley, PhD, clinical director of the Behavioral Sleep Medicine Program at the University of Pennsylvania Perelman School of Medicine.

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Source: World Economic Forum (Others)
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Sleep irregularities may be tied to a variety of health problems, such as diabetes and obesity, that can increase the risk of cardiovascular disease, as well as a variety of cardiovascular disorders, such as clogged or hardened arteries, high blood pressure, irregular heartbeat, a leading US doctors&#39; group says. The risk may go up when people get too little sleep, or too much, according to a statement from the American Heart Association (AHA).

Data from a recent study shows that an average Indian sleeps for just 6.5 hours a night and 46% of Indians get less than 6 hours of sleep a night! According to a research carried out by a consumer products giant, nearly 93% Indians are sleep-deprived. The switch in lifestyle and the invasion of gadgets have made the situation go out of hand. In Lucknow district alone, the number of sleep disorder-affected patients could be well over 40 lakh, say doctors at King George&#39;s Medical University.&nbsp;

The study further says that 72% of Indians are waking up one to three times per night and 87% of them say lack of sleep is affecting their health. On the impact on productivity, the study reveals that more than 58% of Indians believe their work suffers due to lack of adequate sleep whereas 38% have witnessed a colleague falling asleep at work.

The American Academy of Sleep Medicine and Sleep Research Society recently advised that adults get at least seven hours of sleep every night to promote overall health. In general, melatonin makes us feel tired. Hormone levels rise a couple of hours before we sleep, and they fall right when we wake up.&nbsp;

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Source: World Economic Forum (Twitter)
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Excessive amounts of melatonin and imbalance in hormonal levels make us feel tired, moody, grubby; our immunity goes for a toss and we find it harder to revive ourselves. Just missing an hour of sleep each night can make you more prone to illness, says the National Institute of Health.&nbsp;

These are some things one should be aware of while trying to improve their sleep cycle. Just in case you think you have everything possible but still can&#39;t sleep a wink, step this way.&nbsp;

Try these simple tricks to get a sound sleep:&nbsp;

1. Avoid sleeping pills, switch to essential oils

Sleeping pills can actually worsen the situation and lead to severe health issues like a low rate of breathing, asthma, digestive issues, headache, stomach pain and memory loss.&nbsp;Essential oils have long been known as natural healing aids. Oils infused with lavender promote&nbsp;relaxation; cedarwood helps in relieving stress and tension and frankincense helps in regulating body temperature as well as reducing anxiety and stress.&nbsp;

2. Load up on magnesium&nbsp;

Studies suggest close to 80% adults are deficient in magnesium. The key mineral is known to help in&nbsp;muscle&nbsp;relaxation when your mind is constantly running and induce sleep.&nbsp;

3. Exercising helps

Regular exercising has been proven to improve sleep. Pressed for time? Try incorporating shorter but more intense workouts in your regime - HIIT (High-Intensity Interval Training) workouts. Just 30-40 minutes of hard-hitting exercise can help you reap many benefits, including faster fat loss!

4. Nap&nbsp;&nbsp;

Napping is the best way to keep your body regulated and recover. Power nap whenever possible, say for 20 minutes during the day. It will reduce fatigue and lethargy.&nbsp;

5. Leave your bedroom door open

People who sleep with their doors and windows closed have a higher content of carbon dioxide in their bedrooms due to poor ventilation. According to experts, people are prone to disturbed sleep if they sleep with their windows and doors closed. Poor ventilation can lead to chemical build-up inside the room which may hinder the body&#39;s ability to relax.

6. Try hot-water shower

Our body temperature begins to drop as we fall asleep; the process can be induced by having a warm bath right before going to bed. A drop in your body&#39;s temperature right after taking a hot-water bath will induce sleep. Experts also say that taking a steamy, 20-minute shower would have similar effects. Just don&#39;t go to bed with wet hair.

7. Get rid of that sleep tracker

It may seem like a great idea but it has its potential risks. Professionals say that sleep issues are worsened if people become obsessed and get on to analyze every minor detail of their health. Also, they may not always be the most accurate. Sleep tracking devices may just give you a general idea of your sleeping and waking-up time or pattern, always remember that no machine is really equipped to tell the difference between laying in bed and when you are actually asleep. So, ditch the tracker and perhaps focus on your breathing instead of focusing on your tracker every 20 minutes.&nbsp;

8 Grab a light carbohydrate snack

Having a large meal or a heavy snack right before bed can certainly affect your sleep and lead to weight gain as well. However, getting a light carbohydrate snack when you are having a hard time sleeping may actually help. A small tub of popcorn or whole grain/corn/rice crackers may help&nbsp;the cravings.&nbsp;

9. Read, it helps

Choosing to read a book in bed is known to be one of the standard ways to induce sleep. But, the catch is to choose that does not lead you to stay up all night in anticipation of &quot;what&#39;s going to happen next.&quot; Ideally, choose a book that isn&#39;t related to politics, murder mysteries, thrillers etc.&nbsp; 
&nbsp;

10. Listen to podcasts/audiobooks

Many people like to sleep with a little background noise. Instead of leaving your TV/Laptops on in your room on, switch to podcasts or audiobooks. They help in taking your mind off of the things you normally think about right before going to bed. Explore from a wide range of podcasts available online. Listening to music has always been known to promote sleep and relaxation.&nbsp;

Quick tips that will breeze you through a good night's sleep

Sleep has become a major issue for over half the population of the world these days. Switching from demanding jobs to having responsibilities outside of it, people have started compromising the number of hours in bed and it's no surprise that the number of illnesses is rising because of it. According to Centers for Disease Control and Prevention (CDC), insufficient sleep has now become a public health problem with over a quarter of global adult population suffering from symptoms of sleep deprivation. We’ve all had nights when we lie awake in bed, unable to quiet our racing thoughts. “It’s very common for people to report being physically tired, but not being able to shut their mind off, especially if they’re very excited or worried about something,” says James Findley, PhD, clinical director of the Behavioral Sleep Medicine Program at the University of Pennsylvania Perelman School of Medicine. Source: World Economic Forum (Others) × Sleep irregularities may be tied to a variety of health problems, such as diabetes and obesity, that can increase the risk of cardiovascular disease, as well as a variety of cardiovascular disorders, such as clogged or hardened arteries, high blood pressure, irregular heartbeat, a leading US doctors' group says. The risk may go up when people get too little sleep, or too much, according to a statement from the American Heart Association (AHA). Data from a recent study shows that an average Indian sleeps for just 6.5 hours a night and 46% of Indians get less than 6 hours of sleep a night! According to a research carried out by a consumer products giant, nearly 93% Indians are sleep-deprived. The switch in lifestyle and the invasion of gadgets have made the situation go out of hand. In Lucknow district alone, the number of sleep disorder-affected patients could be well over 40 lakh, say doctors at King George's Medical University. The study further says that 72% of Indians are waking up one to three times per night and 87% of them say lack of sleep is affecting their health. On the impact on productivity, the study reveals that more than 58% of Indians believe their work suffers due to lack of adequate sleep whereas 38% have witnessed a colleague falling asleep at work. The American Academy of Sleep Medicine and Sleep Research Society recently advised that adults get at least seven hours of sleep every night to promote overall health. In general, melatonin makes us feel tired. Hormone levels rise a couple of hours before we sleep, and they fall right when we wake up. Source: World Economic Forum (Twitter) × Excessive amounts of melatonin and imbalance in hormonal levels make us feel tired, moody, grubby; our immunity goes for a toss and we find it harder to revive ourselves. Just missing an hour of sleep each night can make you more prone to illness, says the National Institute of Health. These are some things one should be aware of while trying to improve their sleep cycle. Just in case you think you have everything possible but still can't sleep a wink, step this way. Try these simple tricks to get a sound sleep: 1. Avoid sleeping pills, switch to essential oils Sleeping pills can actually worsen the situation and lead to severe health issues like a low rate of breathing, asthma, digestive issues, headache, stomach pain and memory loss. Essential oils have long been known as natural healing aids. Oils infused with lavender promote relaxation; cedarwood helps in relieving stress and tension and frankincense helps in regulating body temperature as well as reducing anxiety and stress. 2. Load up on magnesium Studies suggest close to 80% adults are deficient in magnesium. The key mineral is known to help in muscle relaxation when your mind is constantly running and induce sleep. 3. Exercising helps Regular exercising has been proven to improve sleep. Pressed for time? Try incorporating shorter but more intense workouts in your regime - HIIT (High-Intensity Interval Training) workouts. Just 30-40 minutes of hard-hitting exercise can help you reap many benefits, including faster fat loss! 4. Nap Napping is the best way to keep your body regulated and recover. Power nap whenever possible, say for 20 minutes during the day. It will reduce fatigue and lethargy. 5. Leave your bedroom door open People who sleep with their doors and windows closed have a higher content of carbon dioxide in their bedrooms due to poor ventilation. According to experts, people are prone to disturbed sleep if they sleep with their windows and doors closed. Poor ventilation can lead to chemical build-up inside the room which may hinder the body's ability to relax. 6. Try hot-water shower Our body temperature begins to drop as we fall asleep; the process can be induced by having a warm bath right before going to bed. A drop in your body's temperature right after taking a hot-water bath will induce sleep. Experts also say that taking a steamy, 20-minute shower would have similar effects. Just don't go to bed with wet hair. 7. Get rid of that sleep tracker It may seem like a great idea but it has its potential risks. Professionals say that sleep issues are worsened if people become obsessed and get on to analyze every minor detail of their health. Also, they may not always be the most accurate. Sleep tracking devices may just give you a general idea of your sleeping and waking-up time or pattern, always remember that no machine is really equipped to tell the difference between laying in bed and when you are actually asleep. So, ditch the tracker and perhaps focus on your breathing instead of focusing on your tracker every 20 minutes. 8 Grab a light carbohydrate snack Having a large meal or a heavy snack right before bed can certainly affect your sleep and lead to weight gain as well. However, getting a light carbohydrate snack when you are having a hard time sleeping may actually help. A small tub of popcorn or whole grain/corn/rice crackers may help the cravings. 9. Read, it helps Choosing to read a book in bed is known to be one of the standard ways to induce sleep. But, the catch is to choose that does not lead you to stay up all night in anticipation of "what's going to happen next." Ideally, choose a book that isn't related to politics, murder mysteries, thrillers etc. 10. Listen to podcasts/audiobooks Many people like to sleep with a little background noise. Instead of leaving your TV/Laptops on in your room on, switch to podcasts or audiobooks. They help in taking your mind off of the things you normally think about right before going to bed. Explore from a wide range of podcasts available online. Listening to music has always been known to promote sleep and relaxation.

Not sleeping enough? Here's what may happen and how you can avoid it

If you need an alarm to get up in the morning, you&rsquo;re probably not getting enough sleep.

More than 40% of Australians get too little sleep to feel rested and able to function at their best. The average amount for an adult is around seven hours, while only 8% are lucky enough to get more than nine hours. Some 12% of Australians get less than 5.5 hours, and three-quarters of those struggle to get through their day.

These holidays, ditch the alarm clock and make getting enough sleep one of your New Year&rsquo;s resolutions. Your memory, waistline and even your employer may thank you for it.

Why getting enough sleep should be a priority

Our brains use sleep time to sort through our experiences. We &ldquo;clean up&rdquo; and get rid of information connections we don&rsquo;t need from the day just gone. Without adequate sleep, we may not be making enough space for new learning and memories.

Getting enough sleep also ensures we are safe to drive on the roads and less likely to make costly mistakes at work and home. Being awake for longer than 17 hours impairs your ability to think clearly as much as having a blood alcohol concentration above 0.05. After 24 hours awake, your ability to perform cognitive tasks is as poor as if you had a blood alcohol concentration of 0.10.

Last year&rsquo;s Australian sleep survey found 29% of Australian workers reported making errors at work in the previous three months specifically because they hadn&rsquo;t got enough sleep. One in five respondents reported having nodded off while driving.

Getting enough sleep may also be helpful for managing our food intake. When people are only allowed to sleep for short periods of time, they are more likely to choose to snack food, particularly sweet snacks.

<figure class="align-center "><img alt="" src="https://images.theconversation.com/files/199613/original/file-20171218-17884-t47oe0.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" />
<figcaption>
It&rsquo;s natural to reach for sweet snacks when we don&rsquo;t get enough sleep. <a class="source" href="https://unsplash.com/photos/_yB6kWwSDAs">Sarah Swinton</a>

The body&rsquo;s response to eating food changes when sleep is restricted; as little as one week of restricted sleep is associated with glucose (sugar) levels approaching pre-diabetic levels.

The benefit is not limited to individual well-being. Australian workers who feel they get inadequate sleep are more likely to take a sick day than those who feel they get enough.

So, how much sleep do we need?
</figcaption>
</figure>

The <a href="https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times">American Sleep Foundation recommends</a> adults aged between 18 and 64 get between seven and nine hours of sleep a night, while older adults should aim for seven to eight hours.

Your ideal sleep duration will be unique to you and fall somewhere within the recommended range. To find out how much sleep you need, try a week-long experiment and modified sleep regime. Think of it as your holiday homework:

&nbsp;

<ul>
	<li>
	Cut back on how much you are doing during the week, particularly in the evening, to give yourself time to wind down
	</li>
	<li>
	Put away the technology. A tech ban in the bedroom might be the best start
	</li>
	<li>
	Create a dark sleeping space
	</li>
	<li>
	Get rid of the alarm clock so your body has the chance to tell you how much sleep you need
	</li>
	<li>
	Keep a week-long diary of your sleep times and daytime energy levels to get a feel for how much sleep feels good the next day.
	</li>
</ul>

<figure class="align-center "><img alt="" src="https://images.theconversation.com/files/199624/original/file-20171218-17857-u9140r.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" />
<figcaption>
Over a week, see how much sleep you actually need to feel fresh. <a class="source" href="https://unsplash.com/photos/WukitUSJRgY">Warren Wong</a>

You might find you need to sleep longer than usual for the first couple of nights. But remember, this is an exercise to work out how sleep can help you feel good rather than a test to see how much sleep you &ldquo;must&rdquo; or &ldquo;can&rdquo; get as this pressure may not help with sleeping well.
</figcaption>
</figure>

You might feel a little groggy the next morning which is normal, but you should wake up &ndash; and get up &ndash; when you feel well-rested.

By seeing where you sit on the sleep spectrum, you can work out the bed and wake times that best suit your needs.

How to get more sleep

Here are some starting points to make sleep more of a priority.

1) Reduce your exposure to bright lights in the evening

Allowing your body to naturally respond to the light and dark cycle each day can lead to earlier bed times.

Ditching distractors that delay our bedtimes <a href="http://www.cell.com/current-biology/fulltext/S0960-9822(16)31522-6">can help shift the increase</a> in the hormone melatonin, which makes us sleepy, to earlier in the evening.

As little as one weekend of camping away from electrical lighting, including blue light in our devices, can help us become early risers.

<figure class="align-center "><img alt="" src="https://images.theconversation.com/files/199614/original/file-20171218-17878-1idg2q6.jpg?ixlib=rb-1.1.0&amp;q=45&amp;auto=format&amp;w=754&amp;fit=clip" />
<figcaption>
Camping is a good way to reset the body clock. <a class="source" href="https://unsplash.com/photos/eDgUyGu93Yw">Patrick Hendry</a>

If there&rsquo;s no time for camping this Christmas, try a &ldquo;camp at home&rdquo; approach by reducing your light exposure throughout the house at night; dim and fewer lights in the evening is ideal.
</figcaption>
</figure>

2) Establish a routine

While some find falling asleep a breeze, this can be a slow process for many. Consistent activities &ndash; such as brushing your teeth, reading a book &ndash; at a regular time each evening can help your body recognise and prepare for heading to bed.

Make sure this time is in addition to the time you set aside for sleep, so you have enough time to wind down before bed.

This routine extends to consistent wake times. A regular bed and wake time schedule should be complimentary.

3) Talk to your doctor about your sleep

If you&rsquo;re told you snore, or you never feel refreshed even after what seems to be a long sleep, talk to your GP about whether you might have an underlying disorder that makes getting enough sleep harder.

According to last<a href="https://www.ncbi.nlm.nih.gov/pubmed/28346149"> </a>year&rsquo;s national<a href="https://www.ncbi.nlm.nih.gov/pubmed/28346149"> </a>sleep<a href="https://www.ncbi.nlm.nih.gov/pubmed/28346149"> survey</a>, 8% of Australians have diagnosed <a href="https://theconversation.com/health-check-heres-what-you-need-to-know-about-sleep-apnoea-26402">sleep apnoea</a>, 18% have restless<a href="https://theconversation.com/explainer-what-is-restless-leg-syndrome-56140"> leg</a> syndrome and 20% have insomnia. Getting help for these conditions will impact your physical and mental health.

<img alt="The Conversation" height="1" src="https://counter.theconversation.com/content/88007/count.gif?distributor=republish-lightbox-basic" width="1" />While time spent sleeping may feel akin to &ldquo;doing nothing&rdquo; for your health, the benefits of regular, refreshing sleep for your brain and body mean that it should be on your New Year&rsquo;s resolution list right next to healthy eating and exercise.

Doug<a href="https://theconversation.com/profiles/doug-mcevoy-425224"> </a>McEvoy, Chief investigator, National Centre for Sleep Health Services Research, Flinders<a href="http://theconversation.com/institutions/flinders-university-972"> </a>University; Robert<a href="https://theconversation.com/profiles/robert-adams-130622"> </a>Adams, Professor of Medicine, University<a href="http://theconversation.com/institutions/university-of-adelaide-1119"> </a>of<a href="http://theconversation.com/institutions/university-of-adelaide-1119"> Adelaide</a>, and Sally<a href="https://theconversation.com/profiles/sally-ferguson-64"> </a>Ferguson, Research professor, CQUniversity<a href="http://theconversation.com/institutions/cquniversity-australia-2140"> Australia</a>

This article was originally published on <a href="http://theconversation.com">The </a>Conversation. Read the original<a href="https://theconversation.com/why-getting-enough-sleep-should-be-on-your-list-of-new-years-resolutions-88007"> </a>article.

(Disclaimer: The opinions expressed above are the personal views of the author and do not reflect the views of ZMCL).

While time spent sleeping may feel akin to ?doing nothing? for your health, the benefits of regular, refreshing sleep for your brain and body mean that it should be on your New Year?s resolution list right next to healthy eating and exercise.

If you need an alarm to get up in the morning, you’re probably not getting enough sleep. More than 40% of Australians get too little sleep to feel rested and able to function at their best. The average amount for an adult is around seven hours, while only 8% are lucky enough to get more than nine hours. Some 12% of Australians get less than 5.5 hours, and three-quarters of those struggle to get through their day. These holidays, ditch the alarm clock and make getting enough sleep one of your New Year’s resolutions. Your memory, waistline and even your employer may thank you for it. Why getting enough sleep should be a priority Our brains use sleep time to sort through our experiences. We “clean up” and get rid of information connections we don’t need from the day just gone. Without adequate sleep, we may not be making enough space for new learning and memories. Getting enough sleep also ensures we are safe to drive on the roads and less likely to make costly mistakes at work and home. Being awake for longer than 17 hours impairs your ability to think clearly as much as having a blood alcohol concentration above 0.05. After 24 hours awake, your ability to perform cognitive tasks is as poor as if you had a blood alcohol concentration of 0.10. Last year’s Australian sleep survey found 29% of Australian workers reported making errors at work in the previous three months specifically because they hadn’t got enough sleep. One in five respondents reported having nodded off while driving. Getting enough sleep may also be helpful for managing our food intake. When people are only allowed to sleep for short periods of time, they are more likely to choose to snack food, particularly sweet snacks. It’s natural to reach for sweet snacks when we don’t get enough sleep. Sarah Swinton The body’s response to eating food changes when sleep is restricted; as little as one week of restricted sleep is associated with glucose (sugar) levels approaching pre-diabetic levels. The benefit is not limited to individual well-being. Australian workers who feel they get inadequate sleep are more likely to take a sick day than those who feel they get enough. So, how much sleep do we need? The American Sleep Foundation recommends adults aged between 18 and 64 get between seven and nine hours of sleep a night, while older adults should aim for seven to eight hours. Your ideal sleep duration will be unique to you and fall somewhere within the recommended range. To find out how much sleep you need, try a week-long experiment and modified sleep regime. Think of it as your holiday homework: Cut back on how much you are doing during the week, particularly in the evening, to give yourself time to wind down Put away the technology. A tech ban in the bedroom might be the best start Create a dark sleeping space Get rid of the alarm clock so your body has the chance to tell you how much sleep you need Keep a week-long diary of your sleep times and daytime energy levels to get a feel for how much sleep feels good the next day. Over a week, see how much sleep you actually need to feel fresh. Warren Wong You might find you need to sleep longer than usual for the first couple of nights. But remember, this is an exercise to work out how sleep can help you feel good rather than a test to see how much sleep you “must” or “can” get as this pressure may not help with sleeping well. You might feel a little groggy the next morning which is normal, but you should wake up – and get up – when you feel well-rested. By seeing where you sit on the sleep spectrum, you can work out the bed and wake times that best suit your needs. How to get more sleep Here are some starting points to make sleep more of a priority. 1) Reduce your exposure to bright lights in the evening Allowing your body to naturally respond to the light and dark cycle each day can lead to earlier bed times. Ditching distractors that delay our bedtimes can help shift the increase in the hormone melatonin, which makes us sleepy, to earlier in the evening. As little as one weekend of camping away from electrical lighting, including blue light in our devices, can help us become early risers. Camping is a good way to reset the body clock. Patrick Hendry If there’s no time for camping this Christmas, try a “camp at home” approach by reducing your light exposure throughout the house at night; dim and fewer lights in the evening is ideal. 2) Establish a routine While some find falling asleep a breeze, this can be a slow process for many. Consistent activities – such as brushing your teeth, reading a book – at a regular time each evening can help your body recognise and prepare for heading to bed. Make sure this time is in addition to the time you set aside for sleep, so you have enough time to wind down before bed. This routine extends to consistent wake times. A regular bed and wake time schedule should be complimentary. 3) Talk to your doctor about your sleep If you’re told you snore, or you never feel refreshed even after what seems to be a long sleep, talk to your GP about whether you might have an underlying disorder that makes getting enough sleep harder. According to last year’s national sleep survey, 8% of Australians have diagnosed sleep apnoea, 18% have restless leg syndrome and 20% have insomnia. Getting help for these conditions will impact your physical and mental health. While time spent sleeping may feel akin to “doing nothing” for your health, the benefits of regular, refreshing sleep for your brain and body mean that it should be on your New Year’s resolution list right next to healthy eating and exercise. Doug McEvoy, Chief investigator, National Centre for Sleep Health Services Research, Flinders University; Robert Adams, Professor of Medicine, University of Adelaide, and Sally Ferguson, Research professor, CQUniversity Australia This article was originally published on The Conversation. Read the original article. (Disclaimer: The opinions expressed above are the personal views of the author and do not reflect the views of ZMCL).

Opinion: Why getting enough sleep should be on your list of New Year's resolutions

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