Tips for Overcoming Sleep Deprivation to Stay Healthy

Sleep is not an extravagance, but vital for boosting your health and wellbeing. However, many adults today hardly get the recommended quantity of sleep each night.

Sleep Deprivation

An Overview of Sleep Deprivation

The Center for Disease Control (CDC) suggests that adults should sleep around seven hours each night. However, above 35 % of adults don’t get that amount of sleep at night. Men sleep somewhat lesser compared to women, and people in the age group of 45 to 54 years have less sleep in comparison to any other age group. Moreover, people who are 35 to 44-years-olds aren’t in a better situation.

While middle-age is the most troublesome period for sleep among adults, teens suffer from sleep deprivation far more than the other age groups. Teens require 8 to 10 hours of sleep daily at night, but almost 70 percent of teens have less than eight hours of sleep on school nights, specifically the 12th graders.

Symptoms of Sleep Deprivation

The main symptom of constant sleep loss is extreme daytime sleepiness. However, other symptoms include lack of concentration, mood swings, fatigue, irritability, depressed mood, anxiety, and many more.

Risks of Sleep Deficiency

The lack of a proper amount of sleep places you at a higher risk of worse conditions, compared to those who attain sufficient sleep. Health risk factors linked to sleep deprivation include obesity, drug addiction, physical inactivity, and more.

Additionally, the possibility of chronic health conditions increases with sleep deprivation as well. You are more inclined to suffer from chronic disorders such as heart attack, cardiovascular disease, diabetes, depression, chronic kidney disease, and many more, due to lack of adequate sleep at night.

How to Sleep Well and Stay Healthy

Here are some useful tips for overcoming sleep deprivation problems:

Consider sleep as non-negotiable - Sleep is as essential for health and vitality as eating, drinking, and breathing. Not receiving enough sleep can cause mental and physical health disorders you should never sacrifice sleep for anything.

Understand your sleep requirement - Our sleeping requirements vary with age. Infants need nearly 16 hours a day, while school-going children require around 12 hours and teens need about 10 hours of sleep daily. In adulthood, generally, seven to eight hours of sleep per day is sufficiently managed by many. Maintain your regular sleep schedule as per your health needs.

Create time for sleep - When you consider resting a priority, you plan your life around your sleep routine. Learn how much sleep is essential for you, then block out adequate time to get to sleep for relaxation. Then you will wake up in the morning, minus the worries of work, family, or social responsibilities.

Make sure to have a consistent sleep - Although it’s ordinary for people to go to bed later, and oversleep on weekends, this practice doesn’t support healthy sleep. When you don’t maintain a regular sleep program, you can disturb your body’s circadian rhythm, making it more difficult to have a sufficient sleep at night.

Ensure a healthy bedroom environment to induce sleep - Your bedroom is almost as significant as the way you sleep. You should ensure to maintain a sufficiently quiet, dark and calm atmosphere in your bedroom, as well as a comfortable sleep-mattress to block out light, noise, and discomfort that can affect your healthy sleep.

Bottom Line

While the occasional reduced sleep at night is not a grave problem in itself, continual sleep deprivation can be. Definite measures, such as the tips described above should be undertaken to avoid constant sleep deprivation in persons of all ages.


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