An Overview of Chronic Sleep Deprivation
Are you experiencing a case of chronic sleep deprivation? If so, you know that losing sleep is no joke. Accumulated sleep debt can lead to impairments in all areas of your life, and fixing the problem can be difficult depending on the cause.
There are steps you can take to cope with sleep deprivation and ensure it does not lead to more serious issues.
Improve Sleep Habits
Are you getting enough sleep? Adults aged 18 years and older need 7 to 8 hours of sleep per day for optimal functioning. If you aren't getting this much sleep, here are some tips to help increase the odds that you will get to sleep, get better sleep, and feel more rested:
- Catch up on sleep on the weekends if you are unable to get enough sleep during the week. Go to bed when you feel tired and sleep until you wake up naturally (without an alarm clock). This could mean sleeping as much as 10 hours on the weekend.
- Avoid caffeine, alcohol, and nicotine, particularly in the hours close to bedtime.
- Get regular exercise but don't do vigorous exercise close to bedtime
- Maintain a regular sleep schedule as much as possible (go to bed and get up at the same time every day)
- If you have trouble falling asleep, try relaxation techniques designed to help you calm down such as guided meditation, guided imagery, deep breathing, or progressive muscle relaxation
- Avoid large meals before bedtime.
- Spend time outdoors whenever possible during the day to make it easier to sleep at night.
- Take a relaxing hot bath before bedtime.
- If you are a shift worker, try to limit shift changes, take naps to make up for lost sleep, and use curtains that block out daylight if you must sleep during off times. Read more here