Sleep deprivation is the act of not getting the required amount of sleep and this is something that has affected almost one-third of all American adults. Without getting a good night’s rest, your body never really fully recovers and can go into overtime, as it was always meant to do. Lack of sleep directly affects how you feel and think. It can make you irritable, impatient, and more likely to make costly mistakes that can easily be avoided.
If you are an insomniac, what is sleep deprivation going to be like for you? The lack of a consistent sleep schedule will have serious consequences for you, especially if you already spend a lot of time awake. Most insomniacs report that their biggest problem is that they never get any quality shut-eye, or at least the required one to function properly. Poor sleep hygiene is one of the main reasons why most people are unable to get a full night’s rest. If you want to reduce your risk of developing health problems due to lack of sleep, then you need to take some basic steps to improve your sleep hygiene. This includes cutting down on caffeine and alcohol consumption, reducing the amount of light and noise you keep in your bedroom, avoiding doing work or reading before bed, and exercising in the morning.
Studies show that chronic sleep deprivation among adults affects not only the individual who is affected but also those around them. Studies have shown that adults suffering from sleep deprivation tend to develop health problems, such as higher blood pressure, higher stress levels, and even more serious conditions such as depression. We all must try and get at least 8 hours of uninterrupted sleep each night. Getting to the required amount of sleep is no easy task though, as most adults have not had long enough sleep since childhood.
Stages Of Sleep Deprivation
When it comes to understanding what are the stages of sleep deprivation, there is a lot that we need to know. Many of us have heard of stage fright or the difficulty of falling asleep in times of stress. There is also the problem of insomnia, which has several stages to occur, and this article will talk about each one. If you are looking for a way to prevent yourself from being exhausted at night, then knowing how these stages play out will help.
- Stage one – This is when the symptoms of deprivation begin. The first thing that you will notice is that you are more tired than normal, and you may also feel irritability towards anyone that you come into contact with. You may also find that your reaction time is reduced, as well as your vision becomes blurry. Some people might find that they are waking up in the middle of the night, or they might experience lightheadedness.
- Stage two – In this stage is when you begin to hallucinate, or start to dream. You may think that you are seeing or hearing things that are not real, and this could be a very frightening experience. Some people will also feel nauseous and have cramps in their muscles. By this stage in the journey, the light and sound in your environment will seem blurred, and you will probably find that you are becoming quite confused.
- Stage three – The last stage in the journey is stage three. At this point, you will become noticeably drowsy, and you may find that you can’t remember the last thing that you did. It is possible to pass out, and this is when you will most likely go to sleep. When you awaken, you will still be feeling exhausted, but you won’t necessarily be awake.
Ways To Get Rid Of Sleep Deprivation
People suffering from sleep deprivation will often try and stay awake for as long as possible, which is only going to make their condition worse. But that’s not all there is to know about how to get rid of sleep deprivation, as it is a lot more serious than you might think. Lack of sleep can affect your mood and health, and the good news is that there are several ways to combat this problem.
- First and foremost, the amount of sleep that you get each night is important. If you do not get enough, your brain works overtime as it tries to compensate for the lack of energy. This, in turn, causes a variety of problems in your day-to-day life. Lack of sleep deprivation is also linked to memory loss. Try sleeping in proper mattresses that provide enough comfort to the back while you sleep. Avoid using futons as futon mattresses quickly flattens and you can have an improper base as your mattress.
- Make sure that you are getting at least 8 hours of sleep each night, and that your bedroom is as dark and quiet as possible. It is a proven fact that waking up before your body’s natural time to wake up helps you sleep better at night. This means waking up when your body is ready to do so, instead of being half-asleep.
- You should also make sure that you are taking a healthy diet, one that is high in vitamins and minerals. These vitamins and minerals, in turn, give your body the essential tools needed for healthy brain functioning. When you are tired, your brain functions less efficiently, and it is much harder to focus and learn. More than anything else, you should try to eat a balanced diet, and drink at least eight glasses of water per day.
- Try sleeping on a clean mattress. The dirt and sweat accumulated in the mattress can be itchy and can cause skin rashes which will, in turn, take a toll on your sleep. You can use a rustling mattress protector which protects your mattress from all types of dirt and sweat etc and helps you sleep on a clean mattress.
One of the most important things that you can do, when trying to get rid of sleep deprivation, is to not give up. These things can seem nearly impossible at times, but if you are dedicated to following through with them, then you will be able to get the rest that you need. It takes just a few small changes to your lifestyle, though. By just making a few adjustments, like not watching too much television before bed, or eating healthier food, you can find that you can go to sleep and stay asleep. So, start taking those steps today, so that you can get the rest that you need.