Sleep is crucial for you to function at your best. The time you spend sleeping plays a significant role in the functioning of the brain and other crucial systems of the body. Therefore, you may feel low on energy, sluggish, and even irritable if you don’t have sufficient sleep.
What is sleep deprivation?
Sleep deprivation is the lack of enough quality and quantity of sleep needed to meet your body’s needs. Adults require about 8 hours of sleep, while kids need more.
Constant lack of enough sleep eventually leads to health complications, as it will drain you mentally and physically. In most instances, you will be very unproductive, struggle to concentrate, and even make mistakes you only make if you don’t get enough sleep.
What causes sleep deprivation?
You can fail to get enough sleep for numerous reasons, some voluntary and others due to medical conditions. Below are some causes of sleep deprivation.
- Studies have shown that most people watch TV or use their mobile phones till late at night, significantly contributing to sleep deprivation.
- Poor home ventilation and environmental factors, like when it’s too hot or cold, can keep one awake because of discomfort.
- Some people take their work home or even work till late, which can disrupt the normal sleep schedule, affecting the quality and quantity of sleep.
- Disturbances like environmental noises can also keep you awake late at night.
- An uncomfortable mattress plays a significant role in your lack of enough quality sleep. If your bed is uncomfortable, you toss and turn the entire night looking for a comfortable position, not knowing you are depriving yourself of enough sleep.
Health conditions like sleep apnea, where one experiences breathing difficulties, also lead to sleep deprivation.
How to know you are experiencing sleep deprivation?
The symptoms of sleep deprivation will vary depending on whether you suffer from acute or chronic sleep deprivation. You might lack concentration, struggle to be attentive, have low energy levels, make poor decisions and be very moody.
Most people suffering from the condition also feel fatigued during the day. Even if you try to be active and productive, you have a high risk of experiencing daytime impairments.
Is there a cure for sleep deprivation?
To get rid of your sleep deprivation, you must get more sleep. You may easily overlook some of the causes of sleep deprivation since you are used to doing them regularly.
However, to come up with the necessary preventive solutions to allow you enough quality sleep, find out what is causing you not to get the quality sleep you need. Below are some practical ways of preventing sleep deprivation.
Invest in a comfortable mattress
A comfortable mattress like the hybrid bamboo mattress will ensure you get enough quality sleep, as you won’t have to turn and toss around looking for the most comfortable position. This high-density memory foam provides the perfect comfort base because it absorbs excess movement, perfectly distributing your body weight. Such features shield you from disturbances for the entire night.
Keep electronic devices out of the bedroom
Electronic devices are a big distraction and cause a considerable fraction of people to suffer from sleep deprivation. Electronics like cell phones and TVs produce low levels of light and radiation that disrupt your sleep, affecting your sleep and wake-up cycle.
Adapt to a consistent schedule
Follow a consistent sleeping schedule that ensures you sleep at the same time daily and wake up after getting the required amount of sleep, which is 8 hours of quality sleep.
Customize your bedroom to provide the ideal environment for relaxation
Ensure your bedroom does not have any sleep disruptors like noisy electronics. Also, ensure that no external noises can get in and keep it dark while sleeping.
Never disrupt your sleeping schedule because of work
As much as your job is important, so does your sleep, as lack of enough sleep affects your productivity at work. Therefore, instead of working until late at night, schedule and complete your work the next day when fresh.
Sleep deprivation can lead to a lot of complications to your health, both mentally and physically. So, you should make a plan that ensures you get 8 to 9 hours of sleep daily if you want to wake up fresh for the day.
Limit or avoid taking caffeine when going to bed
Caffeinated drinks, like tea and coffee, are quickly absorbed into the body and the brain, leading to immediate effects. Caffeine works by blocking adenosine, a chemical that promotes sleep. Therefore, if you take coffee or tea before bed, the chemical might prevent you from getting sleepy and keep you alert even when you get to bed.
With so many things to do in a limited time, one may not prioritize getting enough quality sleep. Most people fail to get enough sleep until they suffer from sleep deprivation, leading to mental and physical health complications. Therefore, you should make a plan that ensures you get 8 to 9 hours of sleep daily to wake up fresh the following day.
Written by Sofia Alves