Sleep is so important – allowing the body to rest, reset and, even, regenerate are just some of the benefits. Conversely, a lack of rest can have a whole host of negative effects on our bodies and our minds.
In this blog, Dr Lindsay Browning explore the issues that often cause lack of rest, as well as the impact it has.
The common causes of a lack of rest
There are two main types of people who don’t get enough sleep: those who don’t prioritise their sleep and those who know sleep is important but still struggle to fall or stay asleep.
Not prioritising sleep and rest
For people who don’t prioritise sleep or giving themselves time to rest, the most common issue I see is sleep procrastination, or revenge bedtime procrastination, as it is also known.
This is where individuals stay up late scrolling through their phones or watching TV, instead of going to bed at their intended time.
While it’s common to feel the need for “me time” in the evening after a busy day of work and family commitments, the reality is that what you gain from a little downtime on your phone, you lose in energy levels and health due to insufficient sleep.
Struggling to get sleep and rest
Another very common reason people lack rest, is because they struggle to sleep. This is often due to stress or overthinking.
If your daytime life or work is highly stressful, you may feel too wired or anxious at bedtime to relax and fall asleep. Having a wind-down routine before bed to de-stress is an essential step to help you calm down and prepare for sleep.
Additionally, if you don’t make time during the day to process worries or think through difficult tasks, your brain will naturally try to do this at bedtime. That’s when we start overthinking.
Instead of sleeping, you’ll find yourself mentally running through your to-do list. In this case, setting aside a dedicated ‘worry time’ earlier in the day can help empty your mind before bed.
For those who know sleep is important but struggle to fall or stay asleep, I recommend focusing on improving sleep hygiene.
This includes incorporating a wind-down routine before bed and ensuring your bedroom is optimised for sleep. Ensure your bed is comfortable and the room is dark, quiet, and cool.
If you’ve been struggling with insomnia for a long time, I suggest consulting your GP, as CBT-I (Cognitive Behavioural Therapy for Insomnia) is the gold standard treatment for this condition.
Addressing lack of rest
A regular sleep routine
People benefit most from sleep when they go to bed and wake up at consistent times, seven days a week. This is the best way to get the rest you need.
Lack of rest often equates to not getting enough sleep on a regular basis. Remember that getting the recommended 7 to 9 hours of sleep every night is better than skimping on sleep during the week and trying to make up for it with naps or long lie-ins at the weekend.
While 8 hours is the average recommendation, sleep needs vary, and some people may require slightly less or more to fully reap the benefits of restorative sleep.
Health benefits
A lack of rest is important to address, not just to help you feel more energetic and awake.
Good sleep is consistently associated with improved physical and mental health. For example, people who regularly get the recommended amount of sleep and sleep well have a reduced risk of:
- depression
- anxiety
- heart disease
- stroke
- dementia
- obesity
- diabetes.
Plenty of rest and good sleep is associated with improved cognitive function and a robust immune system.
Actions to take
Give yourself enough time to sleep every night
Just as we know we should eat well and exercise regularly, many of us fail to meet these goals.
Consider how much sleep you actually need, and ensure you’re in bed with the lights off in time to get your 7 to 9 hours before needing to be up in the morning for work, care responsibilities or other ‘life commitments’.
Setting a bedtime reminder on your phone can help you remember to go to bed instead of being caught up in the next episode on Netflix. Also, avoid scrolling on your phone in bed when you should be going to sleep.
Get more light during the day, and reduce it at night
Increasing daylight exposure during the day helps you feel more awake and improves sleep at night.
This is especially important in the winter months when daylight hours are shorter, and weather conditions make it harder to spend time outdoors.
Get more active during the day
People who are more physically active during the day tend to have better sleep, plus regular exercise benefits mental and physical health.
While evening exercise is not the end of the world, especially if it is your only chance, try to avoid vigorous (high intensity) workouts within 90 minutes of bedtime to avoid disruption to your sleep.
When lack of rest gets serious
We all have busy lives and it is normal to get tired and not manage to get the rest we need. However, if it is becoming a serious issue and you are really noticing a lack of rest is negatively impacting your day-to-day life, then please do get in touch.
Importantly, as addressed above, if you are able to get to bed on time but then struggle to fall asleep, wake for long periods in the night or wake too early, then these may be signs that you need further support.
Explore our sleep services and book a consultation call today.