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Sleep Deprivation? Tips for Better Sleep

Sleep Deprivation? Tips for Better Sleep
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Are you suffering sleep deprivation?

Do you find yourself tossing and turning through the night?

Do you feel cranky and irritable during the daytime?

Does stress interfere with your sleep?

The solution to all these problems is better sleep. A good night’s is something you might be craving for.

To ensure better sleep, first of all think about all the factors that are causing sleep deprivation such as work pressure, family responsibilities, relationship issues, unforeseen challenges or sickness. You might not be able to control all these factors but you can obviously adopt habits that give you better sleep.

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10 Tips for a better sleep

Here are some tips that can help you attain better sleep:

1. Stick to a sleep schedule

Stick to a sleep schedule sleep deprivation

A regular sleeping schedule gives you a better and a consistent sleep. If you go to bed and wake up at the same time each day even on weekends, it helps in setting the body’s “internal clock”. The consistency to sleep at the same time daily reinforces the body’s sleep-wake cycle and helps attaining better sleep at night. Waking up at the same time daily is the best way to set your internal clock.

2. Make a bedtime ritual and wind down before bed

Create a bedtime ritual that is doing the same thing each night before you go to sleep and tell your body that it’s time to wind down. This could include a shower or reading your favourite book or listening to music. Relaxing activities promotes better sleep. Try avoiding TV or any other electronic devices as part of your bedtime ritual as it interferes with sleep.

3. Make your room comfortable

Establish a room that’s cool, dark and quiet. You can also use room-darkening shades, a fan or any other device to build an environment that suits you. Don’t forget that your mattress and your pillow also contribute to better sleep. Choose what is comfortable for you.

4. Be careful to what you eat and drink

Be careful to what you eat and drink sleep deprivation

Don’t eat too less or too much before going to bed. Your discomfort might keep you up. Avoid alcohol and caffeine before sleeping, as they lead to sleep deprivation. Alcohol may help you get to sleep early, but will disrupt your sleep later at the night.  Caffeine is a stimulant so avoid it at least four hours before going to the bed.

5. Don’t use your bedroom as a living room

Bedroom is an intimate place. Avoid any kind of work such as checking Facebook or watching TV. Such things make the connection between the bedroom and sleep weaker.

6. Limit your naps

Long naps during afternoon can disrupt your sleep at night. Still if you feel like having a nap during the day, make it short and in the mid-afternoon. Avoid napping later in the day.

7. Daily exercise is a must

Daily exercise sleep deprivation

If you want to sleep faster and sleep soundly, exercise daily. But at the same time you need to be careful about the time you exercise else it can disrupt your sleep. Try to keep a gap of atleast 3 hours between your exercise and your time to sleep.

8. Don’t watch the clock at night

Do you know that looking at the clock when you are trying to sleep or when you wake up midnight, increases stress and anxiety? This in turn can make it for difficult for you to fall asleep.

9. Manage stress

 Manage your stress levels to have a better sleep. Restore peace by being organized, setting your priorities and delegating tasks. Give yourself a break.

Manage your stress levels to have a better sleep Click To Tweet

10. Persist

Try to stick to these tips and give yourself enough time to have an impact. For most of you, the chances of achieving a better sleep will improve by following these tips.However, if the problem still persists, consult your doctor.

Effects of sleep deprivation

negative-effects-of-sleep-deprivation

Sleeping is as important as breathing and eating. While you’re sleeping, your body is busy nurturing your physical and mental health and preparing you for another day.

A regular sleeping schedule gives you a better and a consistent sleep. Click To Tweet

Sleep deprivation not only affects your overall daily performance, but can also cause chronic illness. In our busy lives, we don’t realize that getting enough good sleep at night protects our mental and physical health and our quality of life.

Lack of sleep can have adverse effects on

  • Alertness
  • Concentration
  • Cognition
  • Learning
  • Memory
  • Mood
  • Safety
  • Performance
  • Productivity

Over time, sleep deprivation is associated with many health problems like

  • Hypertension
  • Type 2 diabetes
  • Obesity
  • Cardiovascular disease
  • Mental health issues
  • Death

With the ever increasing demands of our 24-7 society, sleep deprivation has become the norm. We are now sleeping on average 6.8 hours a day, which is 1.5 hours less than a century ago.

Along with diet and exercise, sleep is very important for your health and wellbeing. While sleep is the last thing we do every day, it is unfortunately one of the first things that we sacrifice in our busy lives.

Comments (15)

  • Hi Sonal ,
    this are good and doable tips for people who can not sleep well .
    I am very grateful to be able to sleep very good ,but I know many have
    difficulties with this. good to start to make changes and use your tips.
    Thank you
    Erika
    Erika Mohssen-Beyk recently posted…What You Shouldn’t Do When You Feel Like QuittingMy Profile

    Reply
    • Author

      hi Erika mam

      Glad that you liked the tips. I hope it helps people who have trouble sleeping. My mom suffered sleep deprivation. Some of these tips really helped her.

      Keep writing in

      Have a nice day!

      Reply
  • Hi sonia

    I think you’ve gotten yourself a new fan, can’t help but read everything you post cause they’re always helpful. Great article,what about people who over sleep how do they
    get to get up at scheduled time.thanks.
    Toby Nwazor recently posted…9 Best Books to Read Before Starting a New BusinessMy Profile

    Reply
    • Author

      Hi Toby

      Vow! great to have a fan like you – its my honor.

      Glad that you found the post useful. The answer to your question will definitely be in one of my posts soon.

      Stay tuned in!

      Reply
  • I’m an 8 hours a night person, I go to bed early and wake late, always have and don’t see it changing. I love my bed and sleep very well pretty much most of the time. If I don’t sleep I know something is bothering me and strive to sort it out as quickly as possible. My overall health is very important to me and sleep has a big impact on that.

    Enjoy the journey!
    Mandy Allen recently posted…Back To Blogging BasicsMy Profile

    Reply
    • Author

      Hi Mandy

      I go to sleep early and also wake up early. I love seven hours of good night’s sleep. But it depends from person to person. I feel if your 8 hours of sleep keeps you healthy and active then its great.

      Thanks for your wonderful feedback

      Have a nice day!

      Reply
  • Hi Sonal,

    I just posted a short reference to the benefits of a good night’s sleep. I like your take better than mine! But then, I’ve always liked your blog.

    Good post, good research and good tips (especially liked ‘not using your bedroom as a living room’).
    Edward
    Edward Thorpe recently posted…Are Energy Drinks Tanking Our Kidneys?My Profile

    Reply
    • Author

      Hi Edward

      The same goes for me also – I love to read your blog.

      I hope these tips come out helpful.

      Thanks for writing in

      Have a nice day!

      Reply
  • Hi Sonal

    This is timely for me because most times I don’t sleep well. I believe it is due to stress and try to beat the time.

    You are so right and the tips you shared are things that can be done.

    Thanks for sharing. Take Care
    ikechi recently posted…4 Crazy Things You Did Not Know When You Lose EverythingMy Profile

    Reply
    • Author

      Hi Ikechi

      Am glad that you found the post useful. Well these tips will surely work. Do try them out.

      Hopefully you get a better sleep next time.

      Have a nice day!

      Reply
  • Hi Sonal

    I used to have several problems as a child/teen. It used to take me hours to get to sleep.
    Now I have the opposite problem I often fall asleep on the way up the stairs to bed! lol

    Most people do not drink enough water, Most people do no exercise, A trick could be do a quick 30 minute workout just before you go to sleep.. This get’s the heart pumping and when your all cooled off you will actually sleep better because you will be tired also watching tv is a no no. if you have a problem with sleep not watching tv for 2 hours before bedtime is a good idea… Try that too 🙂

    William

    Reply
    • Author

      Hi William

      I absolutely agree with the fact that when we are tired we tend to sleep better. So an exercise or a walk is a great idea. Great to know that you have improved upon your sleep.

      Ya watching TV is a big NO but still people do.

      Thanks for sharing your wonderful tips here. They are really helpful.

      Reply
  • Hi Sonal,

    All your suggestions make a lot of sense, until, as I have discovered, I have so much on my mind that my sleep gets disturbed. In organizing my upcoming Sexual Reawakening Summit I am dreaming about details while I am asleep. I wake up earlier than planned with thoughts about what I need to do immediately. This summit has taken over my life with the many required details for its success. But thankfully it is only for a short period in my life and then, hopefully, I will be back to my normal routine.

    At first I was not eating as well, eating out more, not being careful. But I got my eating and my working out back on track now. And the summit is ready and about to be live.

    Soon my sleep patterns will be calmer and maybe I can dream about some exciting adventure on a tropical isle – instead of a speaker page that needs to be edited or an email that has to be sent or a social media post idea.

    Warmly,

    Dr. Erica

    Dr. Erica

    Reply
    • Author

      Hi Erica

      Wonderful to see you again. It happens with everyone – when we are totally engrossed in something day and night and keep thinking about the same thing, in our dreams also we are doing the same thing like you mentioned about Sexual Reawakening Summit. When we are constantly thinking about something, it occupies the space in our subconscious mind so even in dreams we do that. It used to happen with me during exam time.

      Its good to know that you are being careful about your eating habits and workout. Its very important for your health.

      All the best for your Summit. Its going to be a huge hit!

      Reply
  • Thnx sonal for this valuable post.

    All your points makes makes a lot of awareness.

    I liked your point on the sleeping better and walking and I believe its a great answer!

    Good to know you have made good sleeping habits now =) God Bless
    Andy James recently posted…Just 1 Guaranteed Way of getting your hair back. Don’t loose hope just yet!My Profile

    Reply
    • Author

      Hi Andy

      Thanks for your wonderful feedback. sleep deprivation is a problem with many these days. I hope people change their lifestyles and get better sleep.

      Have a nice day!

      Reply

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