5 ways to fight sleep deprivation
August 2020 - Are you forgetful lately? Can't seem to focus? Are you always irritable and moody? Do you feel tired all the time?
If you answered yes to one or all of these questions, we're sorry to say this, but you're sleep-deprived. Sleep deprivation is defined as a condition wherein a person is not getting enough sleep. According to CDC, 1 out of 3 adults is not getting enough sleep.
Even though many people are experiencing sleep deprivation, it shouldn't be the norm, as it can lead to a wide range of health and mental problems.
The good news is there are ways on how you can fight sleep deprivation. Read this article to find out what these are!
How to Fight Sleep Deprivation
To avoid sleep-related health issues, you need to take steps to combat sleep deprivation and take charge of your overall health. Here are some ways on how you can do that:
1. Make your bedroom sleep-friendly.
Your sleeping environment has a significant impact on the quality of your sleep or rest. With a few tweaks, you can turn your bedroom a paradise for sleep. Here are some ideas:
Get a new mattress.
Choose a mattress that provides enough support, feels comfortable at the same time, and is big enough so you can move around freely.
To ensure this, you should be familiar with how many people the mattress sizes an accommodate. For example, a twin mattress is suitable only for one person, while a queen size is big enough for two people.
Don't forget to check out this article about twin mattresses from SleepStandards if you want to get a new mattress.
Use scent to your advantage.
Diffusing calming essential oils, like lavender, can help you relax and ready for sleep.
Lower the temperature.
Set the room temperature between 60 to 67 degrees Fahrenheit to signal your body that it's time for sleep.
Dim or turn off the lights.
By dimming the lights, you can stimulate the release of melatonin, the sleep hormone.
2. Maintain a regular sleep-wake cycle.
According to studies, an irregular bedtime schedule negatively affects sleep quality. For better sleep, you need to establish and follow a consistent bedtime schedule.
You can do this by choosing a wake-up time and sticking to it. Once you've selected your preferred wake-up time, decide how much sleep you want to have every night. Considering your wake-up time and the amount of sleep you need, work your way backward to identify your target bedtime.
Stick to this schedule even on weekends or during your rest days, no matter how tempting it is to sleep more.
3. Avoid napping as much as possible.
If you want to doze off at night easily, and hit your target bedtime, avoid napping during the day.
If you can't fight it off, take a nap only after lunch or early in the afternoon and don't nap for more than 20 minutes.
4. Enjoy a relaxing bedtime routine.
One way to train your body to prepare for sleep is by following a bedtime routine. Doing this routine signals your body that it's time for rest, so sleep will come easily when you finally lie down in your bed.
5. Don't drink or take stimulants or sedatives.
Any substance - sleeping pills, alcohol, or caffeine - that can interfere with the natural sleep process will negatively affect your sleep quality. If you must drink coffee, only do so during the earlier times of the day.
Forgetfulness, lack of focus, irritability, and mood swings are only short-term effects of sleep deprivation. Long-term, it will bring about more damaging effects on our overall health. This is why you must find ways to fight off sleep deprivation before it's too late.
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