Sleep deprivation can be problematic, particularly for adults who want to maximize their day-to-day productivity and efficiency.
Ultimately, sleep deprivation may occur if you cannot fall asleep or struggle to get uninterrupted sleep. WebMD points out there are many short-term problems associated with sleep deprivation, including:
- – Reduced Alertness: According to WebMD, studies have shown that reducing your sleep by 1.5 hours could result in a 32 percent reduction in daytime alertness.
- – Cognitive and Memory Issues: Excessive daytime sleepiness may affect your ability to think and process information properly.
- – Decreased Quality of Life: A lack of sleep may make it more difficult to stay focused during activities such as watching a movie or reading a book.
- – Increased Risk of Occupational Injuries: Recent research indicates that those who suffer from sleep deprivation are at greater risk of occupational injuries than others.
Sleep deprivation has been associated with many long-term health issues as well, such as:
- – Attention Deficit Disorder (ADD)
- – Heart attacks
- – High blood pressure
- – Obesity
- – Stroke
It might seem impossible to overcome sleep deprivation. However, there are several ways to put this problem in the past, including:
1. Develop a Sleep Routine
Developing the right sleep routine may make a world of difference for those who want to avoid sleep deprivation.
To create this routine, try to stick with what works best for you. For example, if you wake up early for work on weekdays, try to wake up around the same time on weekends. By doing so, you’ll be able to get into a regular sleep pattern and reduce the risk of restless nights.
2. Avoid the Late-Day Caffeine Fix
Emotional intelligence expert Dr. Travis Bradberry tells Inc. Magazine that caffeine possesses a six-hour shelf life and requires about 24 hours to work its way through the body. Thus, your afternoon cup of Joe or early-evening energy drink will put additional caffeine into your bloodstream, making it tougher to fall asleep.
Resist the urge for a late-day caffeine fix. Instead, you can take advantage of many viable caffeine alternatives to maintain your energy throughout the day.
For instance, FitDay notes the combination of ice water and vitamin B12 offers a great alternative to coffee. Ice water has been shown to boost the metabolism, while vitamin B12 accelerates melatonin production to help regulate healthy sleep cycles. As a result, substituting coffee with ice water and vitamin B12 may make it easy for you to increase your energy levels and avoid the dangers associated with sleep deprivation.
3. Put Your Mobile Devices Away at Night
Smartphones, tablets and other mobile devices keep us connected to the outside world at all times. On the other hand, these devices emit short-wavelength blue light that hinders melatonin production.
Turn off your mobile devices before bedtime arrives. This will allow you to avoid distractions and focus on what’s important – getting the Zzz’s you need.
Make a good night’s sleep a top priority, and you can enjoy restful sleep consistently.