What do you do when you suffer from lack of sleep?
Avoiding sleep deprivation requires caring about and being concerned with the quality and quantity of one’s regular sleep. It may sound like an oversimplified solution; however, if you feel exhausted at daylight and disappointed with your attempts to sleep, you should consider some of your sleeping habits before consulting your doctor.
The amount of time you need to sleep depends on your age. Adults aged between 18 to 64 need 7 to 9 hours of sleep. Adults plus 65 need about 7 to 8 hours. Younger people need more rest.
The effects of sleep deprivation could range from fatigue and irritability to severe physical and mental disorders. So let’s look at some simple tips to get better sleep.
• Regular naps in daylight cause shorter and poorer night sleep. After reaching REM, some benefits of good healthy sleep trails, like hormonal balance. So remember, the more regular naps, the less healthy night sleep.
• Caffeine disrupts sleep, so it’s not recommended to get too much of it afternoon or at least an hour before bed. Drinking too much of it in the morning, compensating for a restless night’s sleep, results in irritation too.
• Alcohol may interrupt a deep sleep as well. Make a schedule for time to sleep and wake up and stick to it, even during weekends and holidays.
• Some activities make it easier to fall asleep. You can consider reading in bed, meditating, taking a hot bath, or having sex.
• Regular exercise helps with better sleep. Just keep in mind not to exercise some hours before bedtime.
• Electronic devices result in interrupting sleep before sleeping as well. So put down your phone and grab a book instead.
• Another thing causing an irritating night’s sleep is the habit of going to bed with a full stomach. So avoid heavy and greasy meals before bed and try to have dinner at least a couple of hours before sleep.