Experts say that a body needs between seven and nine hours sleep a night, else one suffers sleep deprivation, which in turn causes a potential domino effect of ills and health issues.
An article on Health.com by Rachel Swalin, lists the following 11 as the main outcomes of lack of sleep.
- Always feeling hungry.
- Weight gain.
- Becoming more impulsive.
- Memory becomes shot.
- Problems making decisions.
- Motor skills off.
- Erratic emotions.
- Often becoming sick.
- Start having trouble seeing.
- Skin disorders.
- You think you’ve fallen asleep at the wheel.
When we talk about sleep deprivation we are talking about an ongoing lack of sleep. Not the occasional night or two of partying or staying up watching Rafael Nadal spank Nick Kyrgios’ butt in tennis.
To balance the ledger below are 11 activities to help treat sleep disorders.
I’ve chosen this 11 point How to Prevent Sleep Disorders list because they are offered as the most common sleep deprivation/sleep disorder problem solvers.
Establish a regular schedule for sleep. Wake up and go to bed at the same time everyday, including weekends. Establishing a regular sleep schedule will train your body to sleep soundly on a consistent basis.
Avoid taking naps throughout the day. If you take a nap during the day, then you will be less tired at night, be more restless and may not sleep as deeply.
*NOTE. There is also a school of thought that states napping is beneficial although these folks do agree that to certain individuals napping can be detrimental. That would suggest you, dear reader, will need to choose what suits you, and works for you, best.
Abstain from smoking, drinking alcohol or ingesting caffeine because they can keep you up at night. Even though alcohol makes you sleepy, it obstructs the quality of your sleep.
Exercise regularly so that your body will be tired, but do not exercise for 3 to 4 hours before you go to sleep, because it may energize you.
Refrain from eating heavy meals for dinner, which can make you feel uncomfortable and will prevent you from sleeping well.
Create a bedroom that is quiet, dark and a comfortable temperature, which will promote sleep and avoid disturbances.
Sleep on your side with your head slightly elevated to prevent the symptoms of sleep apnea.
Construct a bedtime routine such as reading, meditating or bathing. Having a routine will train your body to recognize that you are preparing for sleep, which will help you to fall asleep easier.
Use your bedroom for sleep only. Do not work or do any other tasks in your bedroom if possible. If your bedroom is used only for sleep, then you will associate the room with sleep, which will aid in falling asleep faster and sleeping deeply. I add here that the bedroom is still a most natural place for sex also. Let’s not get confused.
Get out of bed and engage in a non-stimulating activity, such as reading until you feel sleepy again. Sometimes lying in bed when you are not able to sleep makes it more difficult to feel sleepy.
The remedy I would personally endorse is meditation. Meditation without doubt helps calm and clear the mind that in turn reduces stress, among other things.
The bottom line with sleep deprivation and sleep disorders in general is that you don’t need experts to tell you ongoing good nights sleep is important. You feel it yourself. If the problem continues seek professional advice. And don’t leave it too long.