Sleep deprivation is something that happens when a person gets less sleep than they need to feel awake and alert. Loss of sleep is an all-too-common problem in modern society, and many individuals will be affected at some point in their lives.
The occasional sleep interruptions shouldn’t cause too much of a problem, but an ongoing lack of sleep can lead to excessive daytime sleepiness, poor job performance, emotional difficulties, obesity and a lowered perception of quality of life.
If you think you’re not getting enough sleep, here are some tips to help you win the battle.
Ditch the Mobile Devices at Night
Mobile devices people use every day, such as laptops, smartphones, and tablets emit short-wavelength blue light, which stops the production of melatonin, the sleep-inducing hormone. Catching up on your social media news feed when you’re in bed only makes you feel more alert.
If you must use your mobile device at night, add a filter or app that limits the amount of blue light that’s emitted.
Try Natural Remedies
All natural herbal sleep remedies are a much healthier alternative to conventional sleep meds. Several different sleep-promoting herbal remedies could make it easier for you to nod off. They include chamomile tea, St John’s wort, Valerian, Kava, Lavender, Melatonin and California poppy.
A range of different natural remedies, supplements and health products can be purchased online from suppliers such as Swanson.
Wake Up at a Consistent Time
A regular schedule is critical to getting a good night’s sleep. If you regularly wake up at a certain time, your brain pre-empts it by increasing your body temperature, hormone levels, and blood pressure roughly an hour before you wake up.
If you wake up at different times every day, your brain is confused and doesn’t know when to complete the sleep process. Sleeping in on the weekend is actually very counterproductive if you want to catch up on your sleep.
Only Drink Caffeine in the Morning
Caffeine has a 6-hour half-life, which means it takes a full 24-hours to work its way out of your system. Limit your caffeine intake to mornings only, and you might find it easier to get to sleep.
Try an Afternoon Nap
Do you often feel sleepy after lunchtime? This is because your melatonin levels begin to surge between the hours of 1 and 3pm. If you’ve had enough sleep, you’re able to fight off the sleepiness. If you didn’t get enough adequate rest the night before, your best bet is to take a short nap.
Write a To-Do List for the Next Day
You’ve probably got a lot going on in your head when it hits the pillow. In the hours before bed, put together a list or reminder of what you need to do the next day. If you know exactly what you’re going to do tomorrow, it can help you sleep better at night. Journaling is another technique worth trying as it’s a way of emptying your head and putting all your thoughts down on paper.
Getting a good night’s sleep is crucial for your health and wellbeing. It also benefits those around you; after all, you won’t be feeling moody and irritable!