5 Ways to Tackle Sleep Deprivation
Truth be told, sleep deprivation is a quite common problem in modern society which that affects a large number of individuals at some point in their lives. If you’re chronically sleep deprived and you don’t know what to do to make it better, don’t worry at all because we’re here to help you out. Here are five great ways to tackle sleep deprivation, so check them out!
Stay away from your smartphone before going to bed
In case you weren’t aware of it, the fact is that the light from your smartphone can actually prevent you from falling asleep. The same goes for your TV and computer screen, as these can decrease the production of melatonin in your body, which won’t allow your body to enter the sleep phase. This is exactly why you should come up with a ‘power down’ mode before bedtime, which means that you should shut off all electronics at least an hour before sleep. Besides that, you should know that working late at night can also be problematic – it can raise your stress levels and keep your mind racing. So, turn off the screens, put down your smartphone, and enjoy a book instead of scrolling down your Instagram feed!
Try to take a break and stretch regularly
Relaxing and taking a break throughout the day is extremely important, especially if you spend a lot of time sitting in the office. As mentioned above, staring at the computer screen for hours can negatively affect your quality of sleep, so be sure to slow down a little bit and give your eyes and brain a chance to rest properly. If there aren’t any plants on your desk in the office, be sure to get at least one potted plant and look at it at least every half an hour. You can also take a short stroll and visit the restroom, or just stretch your arms, legs, and back while sitting in your chair. It will help to regulate your circulation and send positive signals to your brain, which will allow you to relax and tackle any potential task without difficulties later on.
Identify the cause of sleep deprivation and deal with it properly
If you’re chronically sleep deprived, the most important thing is to identify the cause of sleep deprivation and deal with it properly. Did you know that bruxism, also known as teeth grinding, is a quite common cause of sleep deprivation that affects a large number of people across the world? So, if you’re experiencing jaw pain on a daily basis, it’s about time you visited your dentist. They will pinpoint the cause of your pain and probably prescribe you a mouth guard to be worn while you sleep. It will stop you from grinding your teeth and ease the tension on your jaw muscles. On the other hand, jaw exercises are also a simple but effective jaw pain treatment, as these can relieve stiff and cramped muscles while increasing mobility and helping them heal.
Come up with relaxation techniques that work for you
As already stated, some people may experience sleep deprivation due to a lot of stress they deal with on a daily basis. If that’s the case with you as well, you should definitely come up with relaxation techniques that will work for you and allow you to unwind before bedtime. First of all, you should think of activities that can lower your stress levels and therefore help you sleep much better. Physical activity is just one of them, and a large number of people love exercising in the evening as it helps them fall asleep faster and improves the overall quality of their sleep. There is meditation, too, which has amazing health benefits like improving breathing and reducing blood pressure. You can also keep a gratitude journal and write down something you’re grateful for every day. Possibilities are truly endless!
Enjoy a moment in the sun
Did you know that facing the morning sun is actually a stimulus for your brain? It helps it understand that it’s daytime – the perfect time for all activities that need to be taken up, which will also help you instantly feel a lot better and more energized. Besides that, sunlight will also refresh your mind and make you feel less tired, which will set your mood for the day and keep your energy levels high. Do we even have to mention that enjoying a moment in the sun can also prepare you to successfully cope with the rest of your day, no matter how hectic it may be? This is because sunlight, in fact, regulates our melatonin, telling your body when to turn off this ‘sleep hormone’. It will keep you awake during the day and help you fall asleep quickly at night.
As you can see, there are a lot of great ways to tackle sleep deprivation and improve the quality of your sleep in the long run. All you have to do is to bear our tips and guidelines in mind and you’ll make that happen, without a shadow of a doubt!