Be aware of the signs of sleep debt so you can take steps to get a better night’s rest.
Doctors recommend that adults get 7 to 8 hours of sleep per night for the best health and well-being. But for those of us who work long hours, have kids, or lead busy lives, it can feel impossible to devote such a large chunk of our day to sleeping.
Getting to bed is half the battle. Many adults find themselves tossing and turning or waking frequently throughout the night. These interruptions can leave you feeling exhausted and cranky when morning comes.
Poor sleep quality doesn’t just make you feel tired. Sustained sleep deprivation or “sleep debt” caused by days or months of chronic sleep loss has many negative health effects, such as:
- Weakened immunity
- Higher risk of heart disease
- Memory and cognitive issues
- Weight gain
- Increased risk of developing chronic (long-term) diseases and conditions, including Type 2 diabetes, obesity, and depression
Be aware of the signs of sleep debt so you can take steps to get a better night’s rest.
Constant sleepiness
It may seem obvious that the most common sign of sleep deprivation is a feeling of drowsiness, sleepiness, fatigue, or tiredness. If you can’t stop yawning or have trouble keeping your eyes open throughout the day, you may not be getting the sleep you need at night.
Moodiness
Sleep-deprived individuals tend to exhibit signs of irritability. After a restless night, feeling groggy and tired can leave you feeling short tempered or in a bad mood. However, long-term sleep deprivation may cause more serious mood problems such as anxiety and depression, which have the potential to affect your daily life.
Memory loss
Sleep affects our ability to process memories. If you don’t get enough sleep, your short- and long-term memories could be impaired. You might find yourself forgetting conversations or losing track of appointments in your calendar.
Difficulty concentrating
Lack of sleep impairs your ability to concentrate, so you may find yourself making more errors, lose focus while completing simple tasks, or find it hard to learn new concepts. Sleep deprivation also causes delayed reaction times, which can become dangerous if you get behind the wheel of a car or operate heavy machinery.
Getting help
If you often have trouble sleeping, feel very tired during the day, or find it difficult to function on a daily basis, talk with your doctor. He or she can see if there are any medical or mental health problems that may be causing your sleep problems. And let your doctor know what medicines you take that might be keeping you awake. A counselor or therapist may also help you cope with stress and offer techniques for falling asleep. There are also steps you can take on your own to practice good bedtime habits and address any issues that may be responsible for disturbances in sleep.
As bedtime nears, steer clear of eating large meals or rich foods and avoid stimulants such as caffeine and nicotine. Turn off the TV and put down your mobile devices at least an hour before bed. Get into a routine that helps you feel sleepy, such as taking a warm shower, reading a book, or meditating.
Create a relaxing environment in your bedroom that encourages sleep. Invest in a mattress and pillows that are comfortable and don’t cause you to toss and turn at night. If you feel hot, use a small fan or AC; if early morning light wakes you, try blackout curtains. Eliminate as many of the barriers that keep you from getting a good night’s rest.
If you still find yourself waking at night, keep a sleep journal to track your habits and find patterns that could help you fix your sleep issues. Write down what time you went to bed and woke up, how many times you got up during the night, how you felt when you woke up, what you ate and drank before bed, what you did right before bed, and other observations. Eliminating disturbances can go a long way toward making sure you get a better night’s sleep. Learn more about sleep and your health.