Sleeplessness is a much bigger problem than most people may think. Two thirds of adults in the United Kingdom struggle to get enough sleep every night. 13% of them take sleeping pills and another 13% drink alcohol to help them falling asleep at night.
More women suffer from sleeping disorders than men. On average, women get an hour less sleep than men per night. Out of 16 million people in the UK who suffer from sleepless nights, 31% admitted that they have insomnia. The statistics are not looking good for people in the United States too. One in four Americans develop insomnia every year.
What Causes Insomnia
Insomnia is a sleeping disorder that makes people find it hard to fall or stay asleep at night. People with insomnia often wake up several times during the night and find it difficult to get back to sleep.
People may suffer from insomnia for months or years due to various causes such as:
- Stress, anxiety or depression.
- Physical or psychological conditions like jet lag, toothache, bereavement.
- Annoying conditions such as extreme temperature, noise, uncomfortable beds.
- Stimulants like caffeine, nicotine, alcohol, drugs including recreational drugs such as cocaine and ecstasy.
- Disturbed routines for those shift workers and people who travel across different time zones.
How Insomnia Affects Mental Health and Wellbeing
Due to sleep deprivation, people with insomnia often feel extremely tired and irritable during the day. Insomnia can trigger various mental health and wellbeing issues such as chronic fatigue, anxiety, depression, hallucinations, aggressive behaviours, bad mood, poor concentration and memory.
A study involving 1,000 adults showed that insomnia increased the risk of depression by 400%. Insomnia also reduced the efficacy of antidepressant therapy and increased the risk of relapse among people who have history of depression.
If you suffer from any sort of sleeping disorders, it is extremely important to seek a professional help as early as possible. With the correct identification of the cause of your sleeping disorder, it will increase the successful rate of the treatment. This helps reduce the impact of sleep deprivation on your mental health and wellbeing.
Insomnia is not an incurable condition, however, it may take time to fully recover from this type of sleeping disorder. This Do and Don't List may help improve your sleeping patterns:
- Develop a routine, go to bed and wake up at the same time everyday.
- Make your bed and bedroom as comfortable as you would like them to be. Some people find it easier to sleep in a dark, quiet room.
- Whenever possible, always remain active during the day.
- If you are physically healthy, exercise moderately everyday, preferably during the day, to help reduce stress levels.
- Don't overstimulate your mind and body before bedtime. Instead, relax your mind and body at least one hour before you go to bed.
- Don't exercise at least 4 hours before bedtime. Avoid watching TV or reading an exciting book.
- Don't use any digital device that have a bright light as it may keep you awake.
- Don't take a nap or sleep during the day.
- Don't have a big meal just before going to bed. Nevertheless, don't go to bed hungry as you will find it harder to fall asleep.
The Effects of Insomnia on Your Skin
As an anti-ageing scientist, I always believe that health is far more important than everything else. If you suffer from insomnia, your main priority should be about finding the right treatment to cure your sleeping disorder.
Although your skin will certainly suffer from sleep deprivation, don't add pressure by trying to sort everything out at once. However, if you decided to improve your skin condition while you are having a treatment for insomnia, I strongly recommend to do your evening skincare routine at least few hours before going to bed. Don't let anything bothering you closer to your bedtime.
Sleep deprivation can trigger various skin conditions such as:
1. Dark circles and puffiness around the eyes
Sleep deprivation increases water retention in your body, therefore, you are more prone to puffiness around the eyes. When you are extremely tired, your skin may look pale, hence, you are likely to suffer from the appearance of dark circles around the eyes too. To reduce the look of dark circles, puffiness and other skin imperfections around the eyes, gently apply Bio-Collagen Eye and Lip Cream to the skin around the eyes every morning and evening.
2. Premature Signs of Ageing
Your body is designed to regenerate itself at night while you are sleeping. If you don't get enough sleep, your skin doesn't have enough time to repair damaged cells, therefore, it is likely to suffer from dull complexion and other premature signs of ageing. To boost your skin renewal and reduce the signs of ageing, apply Overnight Skin Perfector every evening on freshly cleansed skin.
“Excellent serum to use for the night to achieve great complexion, very effective!" Jasmine T.
" The best quality and results! I love this serum, my skin looks and feels healthier and fresher. Very recommended. Suryadi Limbang, France.
3. Skin Breakouts
Insomnia can increase the release of cortisol, the stress hormone in your body. Stress may trigger skin breakouts. To help calm down and clear up your skin, apply Blemish Clearing Serum directly to blemishes few times a day.
4. Skin Sensitivity
When you don't get enough sleep, your immune system will suffer. As a result of a weakened immune system, your skin may become more sensitive than usual. It is better not to use too many products when your skin is out of balance. Keep your skin well-hydrated and protected from the elements with Rose and Cacay Hydrating Cream for all skin types or Neroli Antioxidant Cream for dry skin. Internally, drink water frequently throughout the day. Women need to drink 2 litre of water everyday while men need 2.5 litre of water to maintain the normal functioning of the body.
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Henry Tianus is a multi-award-winning Anti-Ageing Scientist based in London, UK. Henry Tianus has been listed as The Recognised Institute Practitioner at The Institute of Traditional Herbal Medicine and Aromatherapy (ITHMA), London (UK) since 2005. Henry Tianus's articles have been read by people in more than 100 countries with US, UK amd Canada at the top of the list. Join Henry Tianus eNewsletter to receive the latest health and wellbeing tips.
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Scientific Sources: Sleepless cities revealed as one in three adults suffer from insomnia, Aviva, 27-October-2017; Short Sleep Duration Among US Adults, Centers for Disease Control and Prevention (CDC); Insomnia, NHS (UK); Sleep and Mental Health, Harvard Medical School.