Sleep deprivation is a lack of sleep for a prolonged period where it is affecting your health. It is recommended that adults get 7-8 hours of sleep each night.
Adequate sleep is pivotal for both your physical and emotional health. There are times when we all struggle with falling asleep and awakening too early. While not getting enough sleep is frustrating and an inconvenience, it is not harmful if this only occurs occasionally. However, if this is happening on an ongoing basis then it will impact both your physical and mental health.
How Sleep Deprivation Impacts Health
- A decrease in mood and more frequent mood swings.
- Lack of energy and feeling more fatigued.
- Inability to focus and process information.
- Trouble learning new tasks and retaining information.
- Trouble problem-solving and finding solutions.
- Weakened immune system.
- Increased risk of cardiovascular disease.
Mistakes are more likely to occur when an individual is tired. In severe cases, sleep deprivation can lead to car crashes or workplace injuries. Speak with a medical professional if you are concerned that sleep deprivation is impacting your health.
Identifying the Causes of Sleep Deprivation
A Canadian study found that one in two Canadians have trouble falling asleep. It is helpful to try to identify why you are having trouble sleeping. This can be due to daily stressors in the person’s family life, work life, personal health, or elsewhere. If you think that stress is responsible for your lack of sleep, then you should consider techniques like mindfulness and medication that can help with relaxation. Alternatively, you can seek support from a counselor or therapist if you feel like you cannot manage your stress.
Tips For Falling Asleep Quicker
- Don’t nap during the day even if you are tired. Try going outside for some fresh air or exercise.
- Exercise daily at a time that doesn’t impact your sleep schedule. Sometimes evening exercise can trigger a lot of energy and keep you awake.
- Do not consume caffeine or caffeinated drinks six hours before bedtime.
- Create a sleep routine and try to stick to it by going to bed and awakening at the same time each day. Inform others in the household about your schedule.
- Reduce device screen time before bed. The content you view may trigger an emotion that is preventing you from falling asleep. The light from a device can also keep you awake.
- Reduce liquid consumption for 4-6 hours before bed if you wake up during the night to go to the bathroom.
- Adjust your sleep area so that it is comfortable. This could include reducing noise and fitting blackout blinds or an eye mask.
- When trying to fall asleep, imagine yourself in a nice, calm setting where you are relaxing.
