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According to recent studies, poor sleep patterns can lead to unhealthy weight gain, excessive alcohol use, increased risks of cardiovascular diseases, behavioral disorders such as attention deficit disorder, depression, and substance abuse, and lower self-esteem and confidence. The lack of sleep can also negatively affect adolescents’ physical health outcomes such as obesity, hyperactivity, joint pain, and bone mass development. In addition, sleep duration and sleep quality have direct effects on the physical health outcomes of an individual.1
Additional studies have revealed that overweight or obese adolescent women are more likely to develop several health conditions including obesity, diabetes, and heart problems than are lean adolescent women. Moreover, a number of sleep disorders, such as insomnia, sleep apnea, snoring, restless leg syndrome, and OSA (Oppositional Sleep Apnea), are associated with obesity and health conditions. As the number of sedentary lifestyles continues to rise and people’s inability to get enough hours of rest increases, the potential for the onset of multiple health conditions increases.2
Understanding the Importance of Healthy Sleep Patterns
The importance of healthy sleep patterns cannot be stressed enough. It has been proven that a person who sleeps late is more prone to health problems. Most of these problems can be avoided or minimized by getting a good night’s rest. The importance of healthy sleep patterns can also be illustrated by looking at the workplace. A tired and irregularly sleeping employee is not only a burden on the employer, he is also an unfriendly colleague who cannot work effectively with other co-workers.3
Studies have shown that people who go to bed earlier are less likely to have problems with insomnia. Other studies have proven that people who have a well-balanced sleep pattern have a better sense of well-being than those who sleep irregularly or don’t get enough sleep at all. Lack of sleep quality can also have serious implications on a person’s mental and physical health. People who suffer from sleep disorders such as insomnia are usually thought to be mentally unhealthy. They are also likely to have poor physical health because their sleep quality is poorer than their counterparts.4
Other studies have shown that people who go to bed early are also less likely to use electronic devices after 8 pm. In essence, going to bed early keeps one fit and healthy. The importance of healthy sleep patterns cannot be overemphasized. This includes the importance of staying away from things such as electronic devices after 8 pm, eating a well-balanced diet, and sleeping on one’s side rather than on your back to promote a good night’s sleep.
What is the Recommended Amount of Sleep Per Night?
In studies over the years, it has been proven that people who have a consistent sleep pattern or get a good amount of sleep each night sleep better than those who don’t.5 This proves that if you know the number of hours of, sleep you need to get you will be able to go to bed on time each night without having a problem. The recommended amount of sleep per night for children is usually eight hours but this can change based on your child’s age. Eight hours of sleep is ideal for children because this is when they are growing and their sleeping cycles don’t yet fully develop.6
People who do not get the recommended amount of sleep per night or do not get a consistent sleep pattern have been known to have health problems and have a lower quality of life. One study found that people who had sleep problems were more likely to develop Alzheimer’s disease. People who are lackadaisical about their sleep are also at risk of developing a number of health problems such as obesity, diabetes, heart disease, and strokes. 7
If you don’t get a good amount of sleep you can also expect to feel sluggish throughout the day, which can lead to difficulty concentrating and working. Also, you need to determine what your natural sleep habits are and find ways to fall asleep faster and more naturally. These tips should help you get what is the recommended amount of sleep per night.
What Are Healthy Sleep Patterns? And Can They Be Improved?
What are healthy sleep patterns? It is an interesting question that has been bothering many of us since we got older and noticed that our sleep patterns no longer followed the same patterns we used to when we were younger. We used to always have relatively long and peaceful sleep and there was very little stress in our lives because we rarely felt rushed during the day; but once we hit our thirties, suddenly our sleep habits started to change, we could no longer keep sleeping peacefully and we certainly couldn’t enjoy a good night’s rest like we used to.8
The first thing you should do if you find that your sleep patterns are changed is to go see your doctor. He or she can help you analyze why this is happening and he or she might even be able to prescribe you some medications that will help you get back to a better sleep routine. There are also some things you can do at home to start improving your sleep patterns. These include avoiding caffeine throughout the day, exercising early in the morning, and trying to avoid doing anything too stimulating before bed.9
So, what are healthy sleep patterns? They’re just good healthy habits for getting a good night’s rest. They don’t have to follow rigid, ritualistic schedules, just find a way to fall asleep and wake up at the same time each day. You’ll find that it’s easier to do than you thought it would be.
Can Inadequate Sleep Affect Food Cravings?
It’s true… insufficient sleep can often lead to more serious conditions such as obesity, insomnia, and chronic fatigue, however, it can also affect us mentally. Many of us have complained about being too tired, or too depressed after a long day of work. But what is the connection between sleep and food cravings? And how can we make sure that we’re getting a good night’s rest every night?10
There are several reasons why our bodies may crave food, but it’s important to understand that these cravings are not caused by physical problems with the body. Instead, our brains send a message to our appetite center telling us that something is missing from our diet. To counter this “deficiency” signal, the brain transmits that it’s time for us to “eat”. Although this doesn’t explain why we suddenly feel hungry all of a sudden (which happens in rare cases), our brains are the ones that send this signal.
We know that when this happens, we should “stop eating right away” or our body will go into “starvation mode”, and we’ll crave more food. What causes the brain to override our instinctual desire to eat is our mental condition, and this explains why we have excessive sleep problems and craving journal entries. So if you’re wondering “can inadequate sleep affect food cravings“, the answer is yes – it can, and it can negatively.11
Image Credits
Times Higher Education / Google Stock Images
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Advanced Ear, Nose and Throat / Google Stock Images
1 “10 Leading Causes of Weight Gain and Obesity – Healthline.” 4 May. 2018, https://www.healthline.com/nutrition/10-causes-of-weight-gain Accessed 1 Sep. 2021.
2 “ADHD Subtypes and Comorbid Anxiety, Depression, and ….” 1 Aug. 2008, https://academic.oup.com/jpepsy/article/34/3/328/925826 Accessed 1 Sep. 2021.
3 “Sleep Deprivation and Deficiency | NHLBI, NIH.” 29 Jun. 2021, https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency Accessed 1 Sep. 2021.
4 “10 Reasons Why Good Sleep Is Important – Healthline.” 24 Feb. 2020, https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important Accessed 1 Sep. 2021.
5 “How Much Sleep Do We Really Need? | Sleep Foundation.” 10 Mar. 2021, https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need Accessed 1 Sep. 2021.
6 “How Much Sleep Do I Need? – Sleep and Sleep Disorders – CDC.” https://www.cdc.gov/sleep/about_sleep/how_much_sleep.html Accessed 1 Sep. 2021.
7 “How Much Sleep Do I Need? – WebMD.” 24 Aug. 2020, https://www.webmd.com/sleep-disorders/sleep-requirements Accessed 1 Sep. 2021.
8 “Healthy Sleep: What Is It and Are You Getting It? | Sleep Foundation.” 8 Jan. 2021, https://www.sleepfoundation.org/sleep-hygiene/what-is-healthy-sleep Accessed 1 Sep. 2021.
9 “Healthy Sleep Habits – Sleep Education by the AASM.” 2 Apr. 2021, https://sleepeducation.org/healthy-sleep/healthy-sleep-habits/ Accessed 1 Sep. 2021.
10 “The impact of sleep deprivation on food desire in the human brain.” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921/ Accessed 1 Sep. 2021.
11 “Junk Food Cravings, Weight Gain Associated with Sleep Deprivation.” 18 Nov. 2019, https://www.mdvip.com/about-mdvip/blog/junk-food-cravings-weight-gain-associated-sleep-deprivation Accessed 1 Sep. 2021.
