Sleep Deprivation and When to Seek Help: 10 Tips
As far as your health is concerned, it would surprise you to know that getting a good night’s sleep is just as important as maintain a healthy diet as well as exercising regularly. This is because, sleep deprivation and poor sleeping patterns have been shown to have adverse effects on one’s brain function, hormones, weight and much more and thus effecting their health. Sleep deprivation has also been known to increase the risks of one contacting diseases. It has also been known to interfere with one’s exercise patterns, interfering with how they exercise and thus having an effect on their health. There are a number of things that may be causing sleep deprivation, from a number of sleep disorders such as insomnia to factors such as stress. It is important to seek help, especially from a sleep specialist if you are persistently unable to get enough sleep so as you can be assisted. There are a number of tips as well that will come in handy as far as sleep deprivation is concerned, and that will help you get enough sleep, 10 of which this article will look to highlight.
Given the effects of caffeine, especially when it comes to preventing one from getting sleep, may last for a number of hours, one tip that will help you as far sleep deprivation is concerned and will help you get enough sleep is by staying away from caffeine during the late hours of the day. With caffeine, even if you do fall asleep, it causes one to frequently wake up all through the night which is something you should avoid.
Another tip that will help you as you aim to cut out your sleep deprivation is by cutting out the long or irregular naps you take during the day. Short, “power” naps are useful, but longer ones may be the reason why you are suffering from sleep deprivation at night and as such you should cut them out, with the same going for irregular naps given regular sleeping patterns is what you should be looking for.
Another tip that will help you deal with your sleep deprivation is by making use of melatonin supplements. Given melatonin is a key sleep hormone, melatonin supplements can be quite effective in aiding people sleep, and you should consider using them if you are usually unable to fall asleep when you need to.
Another tip that will help you with your sleep deprivation is by staying away from alcohol, especially at night. This is because, as is covered in detail over at frontlineer.com, alcohol is known to cause sleep apnea, snoring among other things that will interfere with your sleep and lead to sleep deprivation and as such one should resist the temptation of taking some alcohol before sleep as it will do more harm than good if any.
Another tip that will help you with your sleep deprivation involves relaxing yourself and your mind in the evening just before bed. This may include listening to relaxing music, reading a book for those who relax that way or even getting yourself a relaxing massage.
The subject matter experts over at frontlineer.com also put forward taking a relaxing bath or shower before bed as another tip that will help with sleep deprivation. This will help relax you and studies have shown taking a shower or bath an hour, 30 minutes or so before going to bed definitely helps in getting sleep.
Another tip that will help with your sleep deprivation is by improving you sleep environment. You can do this by getting a comfortable bed, mattress and pillow that will help improve the chances of getting the quality of sleep you seek and it is definitely something you out to try if you are suffering from sleep deprivation.
Given your body has its very own internal clock known as the circadian rhythm another tip to get rid of your sleep troubles is by ensuring you expose yourself to as much bright light and natural sunlight as possible during the day. This is something that works for both folks with sleep disorders as well as those looking to increase the quality of their sleep, as is covered in detail over at the ever reliable frontlineer.com.
Another tip that will enable you deal with your sleep deprivation is by ensuring you have consistent, set sleeping and waking up times. Having regular time when you go to sleep and when you wake up is something that will greatly improve your sleep experience and quality and will definitely help you as far as your sleep deprivation is concerned.
Another way to deal with your sleep deprivation is by ensuring that you exercise regularly. This, as has been covered in detail over at frontlineer.com, has been known to increase the quality of sleep and help those suffering from sleep deprivation start getting sleep. However, you should ensure you give yourself a good buffer between the time you finish exercising and the time you plan to go to bed, with experts recommending a minimum of 3 hours.
The above tips should definitely come in handy in helping you with your sleep deprivation, with more on this to be found over at frontlineer.com.