Conquering Sleep Deprivation
We all experience busy weeks with very little sleep, So how do you cope? Many of us spend our weekends catching up on sleep or unfortunately keep going until we burn out.
For those of us who go by the theory of 'catching up on sleep', is there really such thing as repaying your sleep debt?
Lack of Sleep
Our busy schedules often leave little time for relaxation and a sufficient sleep routine. It's important you determine how much sleep you require to wake up feeling relaxed and refreshed. Although we can't recommend a single number of hours that is perfect for everyone, generally most people over the age of 18 function best on 7 - 8 hours sleep per night.
Recent studies suggest that around 1 in 4 Australians rarely get an adequate amount of sleep each night, meaning that the majority of us go through our day feeling sleepy, lacking concentration and suffer mood changes.
Catching up on lost sleep
If you get less than 6 hours sleep each night for a week and believe that a weekend of 'binge' sleeping will make up for it, think again. Recent studies suggest that catching up on sleep will only erase some of the deficits associated with not sleeping enough the previous week. It is also suggested that sleeping in late can delay the circadian rhythms and make it difficult to get satisfactory sleep the following week. Rather than oversleeping, get back into your usual sleeping routine of waking up and going to bed at the same time each night.
Ways to get a quality sleep when you can't get the quantity
So, we are busy! And we recognise that some weeks or months may be difficult getting a decent sleep. The following guide may assist you in getting the quality zzz's, especially if you cannot get the quantity.
1. Create a sleep sanctuary: Ensure your Bedroom is relaxing and comfortable, review your existing lighting, decor, mattress, bedding and pillows to ensure you are providing yourself and your partner with the best set up.
2. Day-time napping: Only take a nap if it is absolutely necessary, too much sleep during the day may affect your sleep at night.
3. Avoid caffeine: If you need coffee to function throughout the day make sure you cut down to only drinking coffee before midday. Also check foods and drinks for sneaky sources of caffeine.
4. Exercise regularly: Exercise will help you sleep at night, although it is important to avoid vigorous exercise too close to bedtime.
5. Leave work at the office: If you cannot leave your work at the office, try to at least leave it out of the bedroom and avoid working too close to bedtime.
6. Cover up your clock: If you have the habit of waking up in the middle of the night and checking the time, stop! It will only make you think about the amount of sleep you aren't getting.
7. Get pets out of the bed: Your furry friends can disturb your sleep, ensure they stick to sleeping in a bed of their own.
8. Natural Sleep Aids : Look into natural sleep aids such as herbal teas and healthy food.
Visit your local Bedshed store for further tips on getting a better night’s sleep and conquer that sleep deprivation today!