If you have children, you know all too well what the signs of sleep deprivation are. Although young children can be a cause of parents experiencing sleep deprivation, it is reported that approximately 30% of Americans are sleep deprived. Sleep deprivation is defined as the effect of an individual not obtaining a sufficient amount of sleep. It is recommended that adults get seven to eight hours of sleep each night.
Sleep deprivation is something many parents experience, and even the slightest decrease in sleep can begin to affect numerous aspects of their daily life. In addition to crying babies or restless toddlers, things like an old, uncomfortable mattress and a snoring spouse can also contribute to sleep deprivation. In order to improve your overall health, you must ensure you are committed to having a dedicated sleep routine.
The Harmful Signs of Sleep Deprivation
A substantial lack of sleep can cause many individuals to experience harmful signs of sleep deprivation. In addition to changes in mood and performance, signs of sleep deprivation can be a safety hazard in terms of driving, working, and health. Sleep deprivation can affect people differently but some of the most common and widespread effects are:
- Lack of motivation
- Unable to concentrate
- Attention deficit
- Slower reaction time
- Lack of energy
- Poor decision making
- Making more errors
- High blood pressure
- Risk of heart attack
- Excessive daytime sleepiness
- Decreased cognitive function
- Weight gain
- Weight loss
5 Ways to Prevent Sleep Deprivation
1Create a Calm and Quiet Sleeping Environment
Even the smallest sounds can cause a sleeping individual to wake up. Aside from outside noises such as wind or storms, traffic, or animals, snoring is one of the most common noises one would hear in a bedroom. A snoring partner can directly contribute to your sleep deprivation, especially if it is a loud and constant pattern nightly.
Likewise, if you are the one that is a habitual snorer, even if you may not hear yourself, the snoring can actually interrupt your sleep several times throughout the night, increasing your sleep deprivation.
Snoring occurs when the flow of air through the mouth and nose is physically obstructed due to several factors such as allergies, poor muscle tone in the throat and tongue, and being overweight. In order to ensure a restful night’s sleep, you may want to explore snoring solutions for yourself or your partner.
Busy adults would agree, the gift of quiet, peaceful sleep is priceless. If your bed mate is a chronic snorer or your own snoring wakes you up at night, you know the struggle of finding a good night’s sleep. Nudging your partner to make them stop snoring doesn’t always work or may only work temporarily before the snorer falls back into their snoring rhythm.
Read More: How to Stop Snoring and Sleep Better
Many people do not consider investing in snoring solutions because they don’t want to wear a bulky contraption on their face or want to put a device in their mouth all night. Smart Nora is the non-invasive snoring solution that will give both the snorer and the sleep deprived partner relief. Using the Smart Nora will leave you free from those noisy machines, annoying mouth guards or nose strips.
Here is how it works: an insert is placed into the snoring person’s pillow. Then throughout the night, the Nora listens and detects snoring sounds. Upon detection, it activates a silent pump to inflate and deflate the insert gently moving the pillow which slightly repositions the sleeper’s head restoring natural breathing. The motion of the pillow relieves throat muscles and enables normal breathing to quickly restore.
The Smart Nora will work while one is sleeping without waking the snorer or the sleeping partner. This machine works for side, back or stomach sleepers and can be used on any pillow. If you are traveling, the Smart Nora bundle is compact enough to take with you ensuring a quiet, restful night even when you’re on the road.
2Eliminate Late Nights
Sometimes, the voluntary behavior of the sleep deprived individual is the direct cause of their lack of sleep. Whether you realize it or not, behavior that you have adapted into your everyday life may need to be altered or even eliminated completely to combat sleep deprivation. Suggestions include:
- Getting to be early; if you are a night owl try moving your routine up by 15 minutes a night until going to sleep at a reasonable hour.
- Try limiting nights out to those where you can either sleep in or nap the following day.
- Don’t watch TV or use electronics for the hour before bedtime; try reading a book or meditating to calm and relax your mind.
- Try a lavender bath before bed for a calming experience, but make sure to go straight to bed.
Read More: Why Moms Need Friends
3Shut Off Those Screens
If your favorite TV shows or addiction to social media are keeping you up late at night, pick a time where you commit to turning off the screens. Looking at the screens of a television, computer, video games, phone, or tablet can stimulate your mind and prevent sleepiness. Choose a time at night where you decide to put the phone away and turn off the TV. If you aren’t able to just turn off the lights and fall asleep, try reading a book in bed until your eyes begin to feel tired.
4Cut the Caffeine
It is no secret that caffeine will prevent you from sleeping. That is what it is supposed to do. Although many adults cannot function without their morning cup of joe, too much caffeine can directly contribute to sleep deprivation. If you can’t live without your morning pick me up, try cutting back the amount your consume instead of eliminating it completely. Additionally, stay away from caffeine as the day continues. Avoid that midday coffee or soda that you typically drink and replace it with an decaffeinated beverage.
5Keep Kids in Their Own Beds
There are many benefits to co-sleeping with your children and parents should do it as long as they want. However, if your sleep is affected due to your child sleeping in your bed with you, you might need to make some changes. Especially as children get older, you should be more dedicated to keeping your kid in their own bed. If they frequently come into your room during the night, take them back to their rooms right away to enforce good sleeping habits.
Sleep is precious. Not only will ensuring you are receiving enough sleep improve your mood, it will improve your overall health. If you notice that you have many of the above signs of sleep deprivation, try making some changes that will help you get more of those much needed zzzzzz’s.
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