Tips on Getting a Good Night’s Sleep When Suffering from Sleep Deprivation

A lack of rest can have a severe impact on the body and mind, including a lower mood, irritability, and loss of focus. Sleep is one of the most important things you do for your body, and if you suffer from long-term sleep deprivation, it increases your risk of heart disease and high blood pressure. Due to this, it’s crucial that when getting under the duvet at the end of the day, you can drop off soundly.

Plan a Schedule

Rather than hitting the pillow whenever you feel tired enough, choose a bedtime that you stick to. Bedtimes aren’t just for children; they can help many adults create a routine that suits them and ensures they get the full eight-hour rest that is needed. You could even set an alarm for going to bed as well as waking up, so that you’re reminded that it’s time to wind down. Over time, your body will become accustomed to your bedtime, and you’ll have an easier time dropping off.

Don’t Eat Late

Eating too close to bedtime will cause your body to not get the proper rest it needs. This is because your body will be busy digesting the food, and you might even experience heartburn, reducing your chances of dropping off. Aim to eat your meals four hours before you head to bed.

Meditate

Sometimes, you need to rid yourself of the worries of the day, and meditation is an effective way of doing this. Have a look online for some guidance on meditation, and allow yourself ten to twenty minutes before sleeping to rid yourself of negative thoughts and focus on your breathing. When it comes time to fall asleep, you’ll find that you sink away faster.

Seek Treatment

If your sleep deprivation is ongoing, then you must get to the root cause of it. This could be medications you’re taking or an underlying psychological condition like anxiety. If it is your mind that is preventing you from getting a sufficient amount of sleep, then consider outpatient mental health treatment with Hope Street Heals. With help, you will be able to understand the problem at hand rather than treating it on the surface.

Avoid Caffeine and Alcohol

Caffeine and alcohol are two beverages that should be completely avoided before sleep. Caffeine is a natural stimulant that wakes you up, which is the opposite of what you want before sleeping. Alcohol can also affect your rest, as your mind will have a harder time getting to REM sleep, so even if you can drop off, the quality of sleep is affected.

Fix Sleeping Environment

One of the biggest causes of sleep deprivation is an inadequate sleeping arrangement. Is your partner a heavy snorer? Are your curtains too thin? Make sure your room is dark, quiet, and cool enough to enjoy your night’s rest. Invest in blackout curtains, make sure the temperature isn’t too warm, and block out any noises that are interrupting your sleep.

As sleep is so essential to the mind and body, addressing the problems that cause your lack of rest is a must. By following these tips and getting a whole night’s rest, you’ll find you are more productive, can concentrate better, and have much more energy.