Sleeping is a basic human need and it’s a natural process, like eating, drinking, and breathing. Sleeping is a vital part of the foundation for good health and well-being throughout your lifetime. Sleep deficiency can lead to physical and mental health problems, injuries, loss of productivity, and even a greater risk of death. But today, Sleep Deprivation is a common problem for all in our modern society. Children are not sleeping properly due to their studies & their future and parents are not sleeping properly as they are not living in the present. Actually, our lifestyle is responsible for that.
There is no questioning the importance of restorative sleep, and a certain amount of attention is necessary to both manage and prevent sleep deprivation. Sleep deprivation occurs when an individual gets less sleep than they need to feel awake and alert. Sleep deprivation is not a specific disease. It is usually the result of other illnesses and life circumstances that can cause its own symptoms and poor health outcomes. People vary in how little sleep is needed to be considered sleep-deprived. These can include forgetfulness, inattentiveness, being less able to fight off infections, and even mood swings and depression. Some people such as older adults seem to be more resistant to the effects of sleep deprivation, while others, especially children and young adults, are more vulnerable. For most adults, the amount of sleep needed for the best health is seven to eight hours each night.
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Complications of Sleep Deprivation:
If you have ever spent the night with open eyes, you know how you will feel the next day. Eight-hour sleep is very important for us otherwise it will decrease our mental as well as physical strength. Sleep Deprivation is not a small thing and we cannot ignore with this problem. The complication of Sleep Deprivation could be for a shorter time and maybe affecting in a longer run. Here are some complications of Sleep Deprivation:
- Feel tired all the time
- Memory loss
- Poor concentration
- Increase the risk of negativity
- It can affect personal as well as professional life
- It may increase the risk for depression and mental illness
- It may increase the risk for stroke, heart disease, asthma attacks, and etc.
- Angry and impulsive, have mood swings, feel sad or depressed, or lack of motivation
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Strategies for Getting Enough Sleep:
You can only take steps to improve your sleep habits and if you follow, you will find yourself positive, happier and more productive person. Sleep often is the first thing that busy people squeeze out of their schedules. Making time to sleep will help you to protect your health and well-being now and in the future. Here are some strategies for getting enough sleep which may help you:
- Early to bed and early to rise; it makes healthy, wealthy and wise.
- Try to have same time of your bedtime in the night and wake up time in the morning.
- Try to keep the same sleep schedule on weeknights and weekends also otherwise it can disrupt your body clock’s sleep-wake rhythm.
- Try to read good books before bedtime.
- Avoid exercise just before going to bed. There should be at least 5-6 hours gap.
- Avoid bright and artificial light while going to sleep; TV or computer screen light may signal the brain that it’s time to be awake.
- Avoid heavy meals within a couple of hours of bedtime.
- Avoid alcohol, smoke, and caffeine also before going to bed. The effects of caffeine can last as long as 8 hours. So, a cup of coffee in the late afternoon can make it hard for you to fall asleep at night.
- Spend a happy time with your family always.
- Take a hot bath or use relaxation techniques before bed.
- Keep your bedroom quiet, cool, and dark (a dim night light is fine if needed).
Sleep Deprivation refers to curtailed sleep length due to an externally imposed restriction of the opportunity to sleep. It is a little bit different from Insomnia so treatment is only required when a person physically cannot get to sleep, due to either physical or psychological difficulties. There are two main avenues of treatment for sleep deprivation: Behavioral & Cognitive Measures and Medications. Sleeping pills tend to lose effectiveness after a few weeks and can then actually disrupt your sleep. It is always advisable to contact with a therapist or sleep specialist for their guidance.