Sleep Deprivation: Is a Lack of Sleep Keeping You Up?
How many times have you replied, 'Oh I'm tired,' or 'I didn't sleep well last night – I never have a good night’s sleep.' For a lot of us, our reality is fumbling with the alarm, trying desperately to open our eyes while feeling like we only went to bed an hour before.
We know that recurring sleep deprivation can have long reaching effects on our mental and physical well being. Our reactions are slower, we are more emotional and less able to cope with the stresses of modern day life. Our immune systems become weaker, and we are more likely to get sick. A lack of deep sleep can also leave us craving junk food, and feeling achy.
Sleep deprivation once in a while?
Sadly, most of us just aren't getting enough sleep. Our lives today are a mad rush of trying to juggle everyday responsibilities. On top of this, our brains are inundated with a constant stream of information thanks to the 24 hour accessibility of entertainment and communication. Without a good night’s sleep, our bodies are running on empty.
When you are a healthy adult, you may only experience occasional sleep deprivation due to a change in your schedule, travel, or infrequent stress. Try these tricks:
• Have a cup of green tea - the amino acids in green tea may help promote deep sleep in most healthy adults
• A warm cloth behind your neck can help relax you after a stressful day
• Or, a cool cloth over your eyes after a busy day
• Gently massage your forehead, eye sockets, and neck before bed
• When travelling, non-prescription melatonin taken a couple hours before bedtime may help after you fall asleep to stay in a deep sleep
Do you think you get 7 to 8 hours of sleep each night?
How much sleep do you get each night? A range of studies have shown that adults need between 7 to 8 hours sleep a night. And, it turns out that women are less likely to suffer from sleep deprivation compared to men, although women tend to need up to 20 minutes more sleep than men. In addition to the amount of sleep we get regardless of our gender, it's important to get good-quality sleep. If we are restless during the night, we may still feel tired even after the right amount of sleep.
Here are a few tips to finding those elusive zzzz's and avoiding sleep deprivation:
• Make sure you have the right mattress and pillow for your body size and sleep position
• Establish a relaxing night time routine and stick to it
• Limit your caffeine intake during the day, and avoid late night snacks and alcohol
• Go to bed a little earlier, because going to bed too late limits your sleep, especially if you have to be up early the next morning
• Sleep in a dark room - or wear an eye mask
• Keep the bedroom a little cooler
• Don't get up in the middle of the night and eat, because eating late at night disrupts your sleep cycle
• Keep the computer, mobile devices, and electronics out of the bedroom
• Maintain a regular exercise regime, and healthy body weight
• Get plenty of water during the day
• Increase the ratio of leafy greens, nuts, beans, and nutritious foods in your diet - the fibre, magnesium, and nutrients aid with good sleep
• Naps can be useful, especially in the afternoon and become more useful the older we get
And, if you find yourself getting the full 7 to 8 hours of good sleep in a hotel bed but not at home, consider upgrading your bedding and pillows to get that 5-star luxury bed feeling. Come into Bedshed and find the most comfortable mattress, pillows, beds, and bedding to help you get a great night's sleep.
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