Sleep deprivation is a condition described as a fragmented sleep-wake cycle or lack of sleep. Sleep deprivation, while not a particular disease, is caused by various conditions, such as physical and mental illness, and aging that can lead to terrible health problems. To have a good overall health condition, an adult should get 7-8 hours of sleep every night.
Not getting the right amount of sleep can trigger various health problems, such as loss of focus, drowsiness, weaker immune system, and reduced memory function. All of these early symptoms can possibly cause severe complications, including sleep apnea, mood swing, anxiety, as well as other mental illnesses.
Sleep deprivation can also heighten the possibility of stroke, heart attack, and asthma. So, if you wake up feeling tired every, these are probably the reasons:
1. You have insomnia
Insomnia is the inability to falling asleep, staying asleep, and getting the amount of sleep you need to wake up energized. Insomnia can be either acute (for one to many nights) or chronic (three days a week, for at least three months). You should be able to determine if you have acute or chronic insomnia.
Moreover, you have to take into consideration that there is also primary and secondary insomnia. Primary insomnia means that you have sleeping difficulties, but they are not linked to a health issue. Secondary insomnia occurs when your sleeping issues are related to a health condition, like asthma or heartburn.
Furthermore, insomnia can also be a sign of drug abuse, mood, anxiety, and psychiatric disorders. It can hinder emotional recovery, making it difficult for therapies for mental health to function. It means that people who have inadequate sleep will have a longer recovery. For instance, insomnia may make the recovery process more complicated if you are a recovering alcoholic and can lead to relapse if not handled. It can also cause additional damage.
Insomnia isn’t a joke. It can decrease your lifespan and increase your chances of heart problems, impaired immunity, diabetes, obesity, and asthma. It is vital to have some effort to make adjustments to improve the quality of your sleep.
2. You have an unhealthy lifestyle
Lifestyle is one of the main causes of fragmented sleep. If you’re having a hard time sleeping at night, you may have the following sleep disruptive habits:
- Consuming protein close to bedtime. Protein needs a lot of energy to digest, and it can keep your digestive tract pumping away while you’re wanting to sleep. In that case, it’s better to have a light carbohydrate snack. Sleeping with a full stomach can encourage heartburn, making it more difficult to fall and stay asleep.
- Having too much caffeine in the afternoon. Caffeine’s approximately half-life is 5 hours, so you still have the first dose of caffeine rolling around in your system for 10 hours after you drink. Well, most of us are guilty of drinking more than a cup of coffee, and some are drinking it late in the day. If you don’t want to lean on your headboard all night and wait for you to get sleepy, drink it early in the day.
- Working out within three hours before bedtime. It can over-stimulate your metabolism and increase your heart rate that can trigger restlessness and frequent waking throughout the night. Consider exercising in the morning and no later than mid to late afternoon for a sounder sleep. Tweaking your harmful habits can help you reduce sleep disturbance and get the hours of sleep you need every night.
- Alcohol consumption within four hours of heading back to bed. A nightcap may help you feel sleepy, but it can also disturb your sleep later in the night. It can also lead to more bathroom trips during the wee hours. In fact, alcohol can interfere with Rapid Eye Movement (REM) sleep and causing you to feel exhausted the next morning.
3. You’re sleeping on an old mattress
Preferably, you must consider replacing your old bed every 7 to 10 years. Lying on an uncomfortable mattress can make it hard for you to get comfy enough to fall asleep. It may cause sleep disturbance or even chronic sleep deprivation. Clearly, lack of sleep can mess with your concentration, mood, appetite, physical performance, and immune system. As we get used to our old saggy beds, these are the effects that we might often encounter.
Furthermore, lack of sleep can cause headaches varying from mild brain-fuzziness to full-blown migraines. Regular problems may undoubtedly be a sign of lack of sleep. However, if you wake up each morning with a body ache, insomnia may not be your only issue. Sleeping on an old mattress could throw the entire body out of alignment. Having hard or soft areas in the wrong spots can put pressure points on your shoulders and hips. Moreover, it can fail to provide the support needed for your neck and spine.
With a number of mattresses available, even with a custom made blankets, you can purchase a bed like a natural latex mattress that suits your needs. It can allow you to fall asleep easily and wake up feeling rested and ready for the day.
4. You refuse to put the smartphone away
Having a smartphone in your bedroom may give rise to a compulsive desire to continue to check, respond, read, play scroll, or post. Laying in your adjustable bed frame with an unlimited opportunity for additional stimulation can feel amazing. Hence, putting away your device can be difficult. That alone can result in a delay in bedtime and a decrease in overall sleep time. It could lead to a lack of sleep if you weren’t able to get the necessary hours for invigorating rest. This stimulation could make it difficult to sleep and shut down because of too much excitement in the brain.
Furthermore, the light from electronic devices such as mobile phones, laptops, and television screens can also affect the ability to fall asleep. The circadian rhythm may be disrupted by even small amounts of artificial light from your mobile phone. It can have a particular effect on night owls with a typically delayed sleep phase. When there’s not enough exposure to morning light to combat these effects, it may result in insomnia and daytime sleepiness.
How to Deal with Sleep Deprivation
You don’t have to live with the burden of disrupted sleep. You can change your lifestyle when you think it interferes with your sleep. Talk to your doctor to explore better ways or examine the underlying health issues.
Here are the ways you can practice a good sleeping habit:
- Stay away from electronic devices that emit light and stimulate the brain for at least two hours before bed.
- Make your bedroom a quiet, dark, and serene space.
- Stick to your regular exercise routine but not within an hour of bedtime.
If you already practice healthy sleep habits but still have difficulty sleeping, you can try cognitive behavioral therapy for insomnia (CBT-i). CBT-i is a reliable way of treating insomnia through calming strategies, talking therapy, and changing the time you spend in bed. It functions with the natural sleep controllers of your body to refresh the brain to accomplish better sleep.
The great news is you can increase the quality of sleep and restore the sunny feeling in the morning. If you sleep soundly, you’ll more likely to see improvements in your daily role, ability to concentrate, and quality of life.