Sleep Deprivation
How it Affects You & How You Can Avoid it
Sleep is an important part of daily life. It is essential to make sure you are getting enough of it. Sleeping less than the recommended seven to nine hours per night may have negative effects on your health. In our modern world, many people struggle to find time for sleep. This article will help you understand how lack of sleep affects you, what causes it and how to prevent it.
How Does a Lack of Sleep Impact on You
Sleep deprivation can lead to many negative health consequences such as:
1. Negative effect on your physical health. Poor sleep can increase the risk of heart disease, stroke, weight gaining, and diabetes while lowering the immune system.
2. Trouble concentrating. You may find yourself easily distracted and unable to focus on important tasks. Lack of sleep can reduce your reaction time and cause you to make more mistakes at work.
3. Decreased productivity. Sleep deprivation can cause you to lose 2.5 hours of work time per day. A study has shown that sleep-deprived workers are 10 times more likely to make mistakes that could lead to serious injury.
4. Mood disorders. The absence of good sleep can cause changes in mood hormones such as dopamine, serotonin, and norepinephrine. It can result in depression or anxiety.
Reduce Stimulation Before Bedtime
Try decreasing activities that stimulate your brain and keep you awake before going to sleep:
1. Limit caffeine intake. It is generally recommended that you keep caffeine consumption to less than 200 milligrams per day. This includes coffee, green and black teas, sodas, energy drinks, and chocolate. Research shows: caffeine takes about six hours to leave your system. So if you have your last cup of coffee around noon, you will sleep fine. Try drinking less coffee throughout the day, or switching to caffeine-free beverages like herbal teas.
2. Put your devices away at least 30 to 60 minutes before bed. Even low levels of light from your gadgets can disrupt the body’s circadian rhythm, which regulates your sleep cycle. Also, it’s best to use a regular old alarm clock.
3. Avoid doing intense and long workouts, complicated work tasks, chores, and homework before sleep.
Exercise During the Day
The best time to exercise is during the day. Preferably in the morning when your energy levels are highest. It will help you sleep much better and will reduce stress levels. All you need is about 30 minutes a day. Besides, you can try exercising in short bursts throughout the day.
Set the Right Environment for Sleep
The right environment helps your body and mind relax.
1. The room you choose to sleep in should be completely dark and quiet. If there is noise coming from outside, you can use earplugs or a white noise machine.
2. Choose the right temperature. Your body’s internal temperature naturally drops when you fall asleep. This makes it easier to fall asleep. Sleeping in an environment that is either too hot or too cold makes it harder to fall asleep.
3. Take advantage of your bed. Many people treat their beds like extra pieces of furniture, but they can do so much more for you. Experts recommend that you make your bed an inviting place to relax before going to sleep. This can help your mind associate your bed with sleep when you’re in it.
Don’t Eat Heavy Meals at Night
It is essential to eat enough during the day, but you should avoid eating a heavy meal before bed. This can disrupt your stomach and make it more difficult to fall asleep. Ideally, you want to eat at least two to three hours before sleep. If you are hungry when you are about to go to bed, choose something light like a bowl of soup, or a small piece of fruit. However, if you go to bed hungry, it will be difficult to sleep well too.
Commit to a Sleep Ritual
Try creating a sleep ritual that calms your mind and prepares your body for sleep. The rituals are different for everyone. You may take a warm bath by adding some lavender before bed. You can do light yoga or read a book for 30 minutes. Also, you can download the Sensera app for listening to some relaxing audio sessions and then enjoy a balmy sleep!
A lack of sleep can have a significant impact on your quality of life. Fortunately, the negative effects of sleep deprivation are prevented by getting enough sleep and sticking to your sleep ritual on a daily basis!
