Despite a fondness to fight sleep deprivation in other to achieve excellent sleep, most people are not even close to having the proposed eight hours a night sleep. In America, one in four persons feels the sleep they are getting isn’t the quality rest they need.
“To put sleep deprivation into perspective, 37% of Americans report they have fallen asleep behind the wheel,” said Dr. Sujay Kansagra, a sleep health expert for Mattress Firm. “About 5% report falling asleep while driving on a monthly basis. Clearly, sleep deprivation is wide-spread and a risk factor for overall well-being.”
With persistent efforts to fight sleep deprivation, the brain’s proficiency to retain awareness and focus continues to decline over time. In addition to undermining cognitive function, lack of sleep has been linked with a host of risks to overall health.
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To fight sleep deprivation and seize charge of your mental and physical health with these tips from Dr. Kansagra:
When you’re feeling fatigued, it’s no shock the best antidote may be to sleep. The study suggests a sharp power sleep can certainly give you a powerful boost than caffeine. Nonetheless, extreme rest in the day can throw off your evening sleep structure. Purpose for not more than 20 minutes so you don’t wake up dazed. Time your nap for the mid-point of your wake cycle (halfway between when you wake up and go to sleep).
Limit screen time
To be able to fight sleep deprivation, turning to your phone to help wind down while you’re in bed is not a good idea. You’re not alone in doing this, but again you may be doing more harm than good. According to a survey conducted by Mattress Firm on sleep patterns, the average person scrolls on his or her phone while lying in bed for more than 12 minutes before shutting down for the night. What’s more, the light from the screen serves as a provocation, as does the digital content you’re viewing. That means you’re making it physically difficult to fall asleep.
Stick to a sleep plan
The average person gets less than six hours of sleep per night, according to the survey — far from the eight hours most experts recommend. One way to fight sleep deprivation is to make it a point to turn in and wake up at the same time every day so you synchronize your sleep time with your internal clock. While eight hours is the standard, you may need to adjust up or down to find the amount of sleep that lets you wake feeling slept.
Develop a pre-bedtime habit
You can acquaint your body to be ready for sleep by establishing a pattern or a routine that alleviates you toward sleep.
“Even something as simple as putting on a sleep mask each night, reading in bed for 20 minutes or practicing the same shower routine at the same time every night signals to your brain it’s time to hit the hay,” Kansagra said. “Creating a bedtime routine that lasts 20-30 minutes and sticking to that routine can make all the difference in your energy, productivity and mood.”
Find the right sleep posture
If you’re searching for the secret to fight a good night’s sleep, comfort may be the key. According to the survey, those who sleep on their backs at night are most likely to report they slept “perfectly well.” The most widespread sleeping position, on your side, correlates with the worst sleep reports. It may take some trial and error to find the right position that keeps your spine aligned or allows you to breathe freely and evenly allocates your weight.
Top 5 bedtime routines to fight sleep deprivation
A constant bedtime ritual, comprising these common rituals disclosed by respondents in a Mattress Firm survey, can help fight sleep deprivation or ease your way toward better rest.
- Reading (42%)
- Watching TV (42%)
- Taking vitamins (36%)
- Taking a shower or bath (36%)
- Drinking warm milk (36%)