Sleep deprivation or even sleep disruption can lead to health problems. It directly affects your body and mind, which results in poor performance and judgment. Despite the numerous studies and research about the importance of sleep to health and wellness, there is still an alarming number of people who ignore its benefits.
According to studies, one-third of adults do not get the recommended at least 8 hours of sleep. In addition to this, 20% of these adults are struggling with mental health conditions such as anxiety and depression.
Moreover, the lack or absence of sleep is known to cause physical health problems such as obesity, heart problems, diabetes, stroke, and high blood pressure.
This simply shows that when you don’t get enough sleep, sooner or later, you will experience problems that can affect the way you’re living. That’s why experts emphasize the importance of sleep for a healthier body and mind. Some people, when they notice that the cause of their anxiety and stress is the lack of sleep, seek therapy like EDMR therapy to address it right away.
How do you avoid sleep deprivation or disruption?
Sleep is considered a luxury for many. Sad to say, sleeping does not come easy for a number of people. There are so many things on their mind that it is quite a challenge for them to sleep. With the numerous benefits of sleep to health and wellness, you must learn how to sleep better.
Limit alcohol, caffeine, and nicotine intake.
Drinking alcohol imbalances your hormones, which will help you sleep. It also worsens symptoms of sleep apnea, snoring, and sleep disruption. If you cannot sleep without drinking alcohol, you need to find the best therapists near you to manage your alcohol problem. This same goes for drinking caffeinated drinks, especially late at night.
Smoking is also a stimulant that can trigger sleep deprivation. It is always better to avoid smoking if you want to have a good night’s sleep. It is recommended, too, to limit water intake before bedtime to avoid going to the bathroom frequently.
If you have been dependent on alcohol to make you sleep, talk to a therapist in case you need psychotherapy or EDMR therapy.
Avoid eating heavy meals before bedtime.
No matter how hungry you are after a tiring workday, you still need to limit your food intake, especially when you’re having trouble sleeping. Try to avoid eating a heavy meal two or three hours before your bedtime. It affects the natural release of HGH and melatonin, which help you sleep well.
If you’re really hungry, eat a light snack like an apple or a cracker that will satisfy your hunger. You can also drink a glass of milk, just enough to eliminate your cravings.
Go to sleep and wake up at the same time every day, even on weekends.
Your body’s biological clock, or circadian rhythm, aligns itself with the time as the sun rises and sets. This is why experts advise that you train your body to wake up when the sun rises and sleep when the sun sets. If you can do this, you will be more energetic and productive. It also helps calm your mind.
Increase your sunlight exposure in the morning.
Not a lot of people know the importance of getting sunlight in the morning. People are more active and alert during the daytime because the melatonin production is less. Wake up early in the morning, start your day outside, and savor the benefits of sunlight to your body. When you have to work super early, open your curtains and let the bright light in into your room or office. If you can’t do this because of the nature of your work, you can take vitamin D oral treatment.
Reduce naps during the day.
Sleeping during the day can confuse your body’s biological clock, leading to sleep deprivation. If you really need to take a rest, you can nap for 30 minutes or less, just enough to increase your brain’s function. If you work at night, try sleeping late in the day before going to work.
Get regular exercise.
Getting regular exercise helps you live a healthy life, but do not do vigorous ones three hours before bedtime. Too much physical activity before sleeping alerts your brain. If you need to exercise in the afternoon, choose an exercise that promotes better sleep quality.
You can also learn how to do proper breathing exercises and techniques that relax and calm your mind. Meditation is also another way for you to sleep well since it increases your melatonin level.
Have a relaxing bath or shower.
One study shows that taking a hot bath for 90 minutes relieves your stress and improves your sleep quality. It gives you a clean, comfortable, and relaxing feeling as you prepare for bed. The hot water changes the core temperature of your body, which can help you sleep quickly.
Use your bed for sleep and intimacy.
One of the main reasons people do not put television in their bedrooms is because they want to sleep better. When there’s TV, there’s a big chance that you will watch a movie. Others choose not to have a working space in the bedroom. This setup trains your brain that once you’re in the bedroom, you are to sleep and rest.
One major factor in sleep deprivation is mental health disorders such as depression, anxiety, or trauma. Those who are suffering from this tend to sleep less, which can lead to severe problems. To treat your sleep disorder, seek help from the best therapists near me to manage your mental health condition first.
Sometimes, you think that a lack of sleep does not cause problems, but the truth is it does. It creates problems in your body and mind that may worsen as time goes by. This is why it is vital that you address your sleep problems right away.
You can visit Mindshift Psychological Services to help you manage your mental health problems. They offer various therapy and counseling sessions like EDMR therapy, trauma, and depression therapy. Feel free to contact them at (714) 584-9700 to schedule an appointment.