Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Struggling to Sleep. Let’s dive in!
Many modern individuals face difficulties with sleep. Our 24-hour society, constant artificial lighting, always-accessible internet, and advanced devices create an environment where quality sleep is often disrupted. Let’s take a closer look at sleep and how to improve it.
The Growing Sleep Deficiency in Modern Society
Sleep plays a crucial role in maintaining overall health. Without adequate sleep, people experience daytime drowsiness, reduced concentration, and even long-term damage to their organs and cells. That’s why sleep quality is a key factor in discussions about well-being, drawing significant public interest.
But what exactly is sleep? Humans naturally follow a sleep cycle where the brain rests and restores energy lost during waking hours. However, modern lifestyles make fulfilling this basic need increasingly difficult. Factors such as excessive stress, long commuting times, artificial lights that remain on 24/7, and the constant stimulation from smartphones and social media all contribute to sleep disturbances.
Sleep Cycles: The Alternation of REM and Non-REM Sleep
Many people wake up feeling unrested despite getting hours of sleep. This is often due to the quality of sleep rather than the duration. To understand this, we need to look at the different stages of sleep.
Sleep is divided into two major phases: REM (Rapid Eye Movement) sleep and Non-REM sleep.
- REM sleep occurs when the body is asleep, but the brain remains active.
- Non-REM sleep is when brain activity slows down, allowing for deep, restorative sleep.
Non-REM sleep is further broken down into three stages:
- Stage 1: Light sleep, where the body begins to relax.
- Stage 3: Deep sleep, which makes up about 15% of total sleep. This is the stage responsible for the feeling of being well-rested.
If the body does not get enough Stage 3 deep sleep, people may still feel fatigued after sleeping.
Throughout the night, the body cycles between Non-REM and REM sleep about 4–5 times, with each cycle lasting approximately 90 minutes.
Lifestyle Habits for Better Sleep
To achieve healthy sleep, it’s essential to maintain a consistent sleep and wake schedule. Even on nights when you go to bed late, try to wake up at the same time each morning. Avoid unnecessary daytime naps, and if a nap is necessary, limit it to 30 minutes or less.
Creating a sleep-friendly environment is equally important:
- Use blackout curtains to block light in your bedroom.
- Eliminate sources of noise and distractions.
- Avoid using smartphones or reading in bed, as this can train the brain to associate the bed with wakefulness rather than sleep.
Additional habits that promote better sleep include:
- Light exercise in the morning or early afternoon
- Exposure to natural sunlight
- Avoiding caffeine and nicotine
Sleepiness Scale: How Drowsy Are You?
Use the following daytime sleepiness self-assessment to measure your level of drowsiness. Select the score that best applies to each situation. If you haven't recently experienced a situation, estimate how drowsy you would feel.
Scoring System:
- 0: Never drowsy
- 1: Occasionally drowsy
- 2: Frequently drowsy
- 3: Very often drowsy
| Activity | 0 | 1 | 2 | 3 |
|---|---|---|---|---|
| Reading (books, newspapers, documents) while sitting | ||||
| Watching TV while sitting on a chair or sofa | ||||
| Sitting still in a public place (e.g., meeting, theater) | ||||
| Sitting as a passenger in a moving vehicle for over an hour | ||||
| Lying down for a rest in the afternoon | ||||
| Having a conversation while seated | ||||
| Sitting quietly after a meal without alcohol | ||||
| Standing or leaning against something while using public transport |
Results Interpretation:
- 0–9 points: Normal range
- 10–13 points: Mild daytime sleepiness
- 14–18 points: Moderate daytime sleepiness
- 19+ points: Severe daytime sleepiness
If your score is high, consider adjusting your lifestyle habits to improve sleep quality. Persistent sleep issues may require medical consultation.
By understanding how sleep works and making small changes to daily habits, you can improve both the quantity and quality of your sleep. Prioritize good sleep hygiene and create an environment that supports restful sleep.
Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖
This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.
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