5 Ways to Deal With Sleep Deprivation

Sleep deprivation is a very common problem. Surveys show that one in four adults believe they do not get the rest and sleep their body needs. That is quite serious, given the detrimental health impacts of sleep deprivation. Chronic sleep deprivation sufferers experience an inability to pay attention and remain focused. The condition has also been associated with a range of other illnesses and health oddities, most of which worsen over time.

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The following tips should help you manage your sleep deprivation and enjoy all the health benefits of sufficient rest and sleep:

1. Try Yoga

People who perform yoga daily have been shown to sleep faster and longer and fall back asleep faster if they are interrupted. However, not all types of yoga are good for sleep. Some like vigorous vinyasa flow and hot yoga energize you and may evoke the opposite effect instead. Master restorative styles such as Nidra yoga, and make it a routine to perform them each night before you sleep.

2. Don’t drink too much caffeine

If you are a coffee enthusiast, we are far from suggesting you give up your beloved beverage. All you need to do is reduce your intake as much as you can. The thing is, caffeine — the compound that keeps you awake — takes a whole day to flush out of your system. If you take one cup of coffee at seven o’clock in the morning, 25% of it will still be in your system at seven in the evening. Taking another cup in between will only add the caffeine content in your body and make it virtually impossible to sleep.

3. Create a sleep schedule

The average adult sleeps for only six hours a day, far from the seven to nine hours recommended by experts. One of the most common reasons for this is that many individuals don’t have a sleep schedule and, therefore, do not track their sleeping patterns. If you are guilty of this, consider developing a sleep schedule and sticking to it. Sleeping and waking up at the same time every day will adjust your internal clock and get your system aligning itself with your schedule.

4. Change your sleep position

Believe it or not, your sleep deprivation could be attributed to your everyday sleep position. Comfort is key when looking to drift off quickly and stay uninterrupted in slumberland. Make sure to talk to a sleep expert for more informed advice on suitable sleep positions.

5. Nap responsibly

Naps are necessary, but they can be detrimental if done inappropriately. Too much sleep during the day can mess up your nighttime sleep patterns and worsen your situation. Nap for 20 minutes at most, and make sure to do it in the middle of the period between when you wake up and when you sleep.

Endnote

Sleep has a dozen roles to play in your body; it improves your immune system, boosts your mood, strengthens your heart, enhances your productivity, prevents weight gain, and improves your memory. Use the above tips to fight off sleep deprivation and enjoy these benefits.

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