Learn more about health with this collection
How to create a positive work environment
Techniques for cultivating gratitude and mindfulness at work
How to find purpose in your work
Prevent Sleep Deprivation? 😴
Best way: ensure you get adequate sleep, recommended is 7-9 hours for adults aged 18 to 64.
Other ways:
- limit/ avoid daytime naps
- refrain from caffeine past noon/ at least a few hours prior to bedtime
- go to bed and wake up at the same time every day
- stick to your bedtime schedule in weekends and holidays
- spend an hour before bed doing relaxing activities, e.g read, meditate, or take a bath
- avoid heavy meals within a few hours of bedtime
- refrain from using electronic devices just before bed
- exercise regularly, but not in the evening hours close to bedtime
- reduce alcohol intake
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MORE IDEAS ON THIS
Central Nervous System
Your central nervous system is the main information highway of your body. Sleep is necessary to keep it functioning properly, but chronic insomnia can disrupt how your body usually sends and processes information.
During sleep...
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Microsleep
You may also end up experiencing microsleep during the day. During these episodes, you’ll fall asleep for a few to several seconds without realizing it.
Microsleep is out of your control and can be extremely dangerous if you’re dri...
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Respiratory System
The relationship between sleep and the respiratory system goes both ways. A nighttime breathing disorder called obstructive sleep apnea (OSA) can interrupt your sleep and lower sleep quality.
As you wake up throug...
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Digestive System
Sleep deprivation is another risk factor for becoming overweight and obese. Sleep affects the levels of two hormones, leptin and ghrelin, which control feelings of hunger and fullness.
Leptin tells your brain that you’ve had enou...
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Endocrine System
Hormone production is dependent on your sleep. For testosterone production, you need at least 3 hours of uninterrupted sleep, which is about the time of your first R.E.M. episode. Waking up throughout the night could affect hormone production.
This interruption can also affect
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Image Of Sleep Deprivation Effects
Read on to learn the causes of sleep deprivation and exactly how it affects specific body functions and systems.
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Ending
If you continue to have problems sleeping at night and are fighting daytime fatigue, talk to your doctor. They can test for underlying health conditions that might be getting in the way of your sleep schedule.
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Physical Activity
A lack of sleep can also make you feel too tired to exercise . Over time, reduced physical activity can make you gain weight because you’re not burning enough calories and not building muscle mass.
Sleep deprivation also causes your body to release less insulin after you eat. Insulin helps ...
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Disease Risk
Long-term sleep deprivation also increases your risk for chronic conditions, such as diabetes mellitus and heart disease.
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Mood And Memory
You may also find it more difficult to concentrate or learn new things. The signals your body sends may also be delayed, decreasing your coordination and increasing your risk for accidents.
You may feel more impatient or prone to
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Immune System
While you sleep, your immune system produces protective, infection-fighting substances like antibodies and cytokines. It uses these substances to combat foreign invaders such as bacteria and viruses.
Certain cytokines also ...
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Cardiovascular System
Sleep affects processes that keep your heart and blood vessels healthy, including those that affect your blood sugar, blood pressure , and inflammation levels. It also plays a vital r...
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Background
If you’ve ever spent a night tossing and turning, you already know how you’ll feel the next day — tired, cranky, and out of sorts. But missing out on the recommended 7 to 9 hours of shut-eye nightly does more than make you...
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Most Common Types Of Sleep Disorders
- insomnia
- circadian rhythm disorders
- obstructive sleep apnea
- narcolepsy
- restless leg syndrome
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CURATED FROM
CURATED BY
Recently, having not enough sleep made me search this up to inspire me to sleep better, no matter how busy I am- that's an issue with my time planning and not sleep deprivation. Otherwise it becomes one big cycle 🔄
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How To Sleep Better
- Block out lights in the room
- Avoid all handheld devices
- Read any book physically like self-help for you or stories to your child
- Avoid long afternoon naps
- Have melatonin supplements
- Follow a bedtime and wake-up time routine even on weekends
- Exe...
Improve your bedtime routine
To improve your bedtime routine, try doing something relaxing before bed, such as reading or taking a warm bath.
Avoid activities that’ve been shown to interfere with your circadian rhythm and cause sleeplessness, including:
- looking at screens, like your laptop ...
Tips for a good nights sleep
- Stick to a sleep schedule. Create a sleeping habit by going to bed and waking up at the same time, every-single-day.
- Exercise, but don’t do it before going to sleep. Your body needs at least 3 hours to calm down after a workout.
- Avo...
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