Sleeping In On Weekends Is Not The Solution

The fast paced life with almost 12 to 16 hours workload on weekdays deprives many people a sound sleep. It is a common occurrence with most of the employees, working hard to earn their income. However, many of us do not notice the ‘evil effects’ of deprivation of sleep on our body from this workload.

It happens usually in the age from 16 to 40 that most people tend to sacrifice their sleep for work. When we ask people how you’d make up your lost sleep, a common answer comes that “I’ll sleep in on the weekends”.  I’m sure we’ve all had similar thoughts. Unfortunately, researches shows that sleep deprivation caused in weekdays cannot be covered up in weekends. Sleeping on the weekends will not solve the issue of sleep disorders that you have developed unknowingly.

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Sub-Par Sleep Can Have Various Adverse Effects On Your Body

Did you know that sub-par sleep can have various adverse effects on your body? The common adverse effects that can come from sub-par sleep are:

• Drowsiness
• Reduced attention span
• Hypertension
• Irregular level of blood sugar
• Frequent mood change
• Stress & fatigue

To help you more understand the above the adverse effects from sleeping in weekends to compensate weekdays sleep, I will try to share an interesting research by Alexandros N. Vgontzas of Penn State University College of Medicine.

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How To Improvise Your Sleep On Weekdays?

To improvise your sleep on weekdays, here are three things you can do:

1. Avoid intake of caffeine – Try to develop a habit to reduce your habit or completely stop intake of drinking coffee, energy drinks or high caffeinated products before, after or in-between your working hours. Overuse of caffeine can cause serious sleep related and other health problems. There are many good substitutes available in the market which can help you stay active and help you wake up in the morning exactly like your coffee or any caffeinated drink does.
2. Do not leave work for later evening – Try to get your work done in a scheduled way. Try to complete your work in the fixed working hours of the office. Do not leave any kind of work to be completed in evening, which results to working additional hours. So time and tune your work in a way that when you leave office, you do not carry any load on your head and stay worry less. A sleep without any stress and worry is a good sleep. So plan your work and leave office at the right time.

1. Set a daily sleep routine – The best way to improvise your circadian rhythm or your biological clock responsible for sleep is to set a consistent sleep schedule. Do not go to bed whenever you feel like, try to fix a time and no matter what go to bed at that time every day. The more you mess around with your sleeping time, the more worst it gets.

Remember that planning a proper sleep mechanism on weekdays can help you to increase your potential to work and remain more active rather than recovering the lost sleep on the weekends.

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Lifestyle Changes to Help Alleviate Circadian Rhythm Disorders

Circadian rhythms are the body’s way of scheduling daily activities such as eating, waking, and sleeping. These events are executed with the help of hormones that are released from the brain and from other parts of the body.

And, to do these effectively, circadian rhythms are synchronized with nature’s day-and-night cycle. Let’s take the hormone melatonin as an example. This is a sleep-inducing hormone but it is not usually released during the waking hours because light coming from the sun blocks it. When the sun sets and light from the surroundings becomes dimmer, melatonin is released, signaling the body that it is time for bed.

Circadian rhythms help maintain the health of the body. They assure that the body gets enough food and rest to be able to function properly. However, these rhythms can be out of sync too, due to the production of hormones and other chemicals at the wrong time of the day, or the amount released may be too little to have a significant effect on the body.

Circadian rhythm disorders can also be caused by changes in time zone and work schedule, certain medications, illnesses, and pregnancy.  These disorders can upset a person’s moods and sleep-wake cycle, which, in turn, may greatly affect his or her life.

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The Side Sleeper Shoulder And Hand Pain?

The solution is very simple, but it may require quite some time to get it right. The root cause of the issue is the support given by the pillow. You see when you lie down in a horizontal way (including your head) immediately it is possible to see that there is distance between your head and the floor.

This distance needs to be supported by a pillow and it varies from person to person but is usually higher than the height of most people’s Pillows for side sleepers. 

So it will take you time to look through various side sleeper pillows and find which is tall enough and tough enough to give the correct support. You can start by looking at side sleeper pillow reviews and read descriptions, look at pictures and read people’s comments. Also keep in mind that for your hand, some pillows also offer a hollow channel so less pressure is put on the hand on which you sleep.

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Side Sleeper Shoulder Pain Consequences

Simply following the laws of nature / physics, depending on which position you sleep in described above you will have different amounts of pressure or force put on both your shoulder and your hand on which you sleep. 

The more pressure there is at uncomfortable angles for your body the quicker you will end up with a side sleeper shoulder pain and over time this pain or this experience will most likely turn into a chronic condition which will, like a small fire turning into a large disaster, start to negatively impact your health and development of sleep disorders and your quality of life. 

Like any chain reaction this will also start affecting your relationships with friends and family and just get worse and worse from something so banal like a sleeping posture.

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There Are Many Types of Side Sleepers

Also, all Pillows for side sleepers are not really the same. Some sleep while keeping their body straight, others curl up or put a pillow between the legs – that’s just concerning the length of the body. Then there is the positioning of the shoulder and the hand. 

Here some people put their hand above their head directly under the pillow so their entire body looks like one straight line, yet others curl the hand inside in the inner area and put all the weight of the head and shoulder on the pillow. The third possibility also exists where people put their hand at a 90 degree angle and partly under the pillow.

For More Information Visit :- Side Sleeper Pillows