Sleep Deprivation & Health – The Negative Effects of Sleep Deprivation and How to Get Better Rest

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It seems that we live in a world where everyone is looking for more energy: A caffeine energy shot here, a cup of coffee there, a pill to wake us up…

Lack of energy and chronic fatigue, while attributed to many chronic conditions such as poor diet, lack of exercise, and illness, can most often be attributed to chronic sleep deprivation and poor sleeping habits.

What are the effects of sleep deprivation?

Sleep deprivation has a negative effect on overall health for in numerous ways.  Sleep deprivation can contribute to:

Increased irritability

Chronic Fatigue

Anxiety & Depression

Immune Vulnerability

Attention Deficit Disorder (ADD)

Why are good sleeping habits so important?

Sleep is the time when the body can rest and repair all the damage we may have caused during the day.  Our bodies come into contact with millions of hazards in a single day including pollution, viruses, germs, diseases, emotional and psychological stress, environmental toxins and chemicals, poor diet, intense physical strain or lack of proper physical care.

Remaining awake requires a lot of energy, and sleeping allows the body to focus that energy on repairing damage to the body, strengthening the immune system, and keeping you healthy and energized.

How can I avoid sleep deprivation?  What sleeping habits should I adhere to?

Good sleeping habits are the first step in avoiding sleep deprivation.

Here are some steps you should follow in order to get better sleep each and every night to avoid fatigue.

• Don’t consume caffeine at least 6 hours before bedtime. It may not keep your eyes open, but it will continue to have an effect on your body, preventing restful sleep.
• Avoid alcohol. Many people will drink a shot to help them fall asleep.  However, alcohol doesn’t induce sleep.  Rather, alcohol causes you to “pass out,” a state which is, unfortunately, different than sleep and not as beneficial.  Alcohol makes you unconscious, but it isn’t promoting healthy, restful sleep.
• Don’t eat before bed. Having a small snack if you’re hungry is okay before bed, but avoiding eating a heavy meal before trying to fall asleep.  If your body is working hard digesting a big meal, you won’t feel well rested and your body will have less time to do what it would normally do while you’re dreaming.
• Create a sleep schedule and stick to it. Go to bed and wake up at the same time every single day.  Having a set sleep routine works wonders to sync up your body clock and create more restful and beneficial sleep.
• Get at least 7-9 hours of sleep every night. Some people need more and some need less, but the average number of hours of sleep every night that is necessary for restful sleep and good health is 7-9 hours per night.  You can try different sleep patterns to see what is best for you, but if you aren’t feeling well, are irritable or depressed a lot of the time or have trouble focusing, you should shoot for 8 or 9 hours per night, even if you think you’re getting enough sleep every night.
• Relax before going to bed. If you’re working or moving at a high pace before trying to sleep, it will take a lot longer to wind down and fall asleep.  Take some time before bed, about a half an hour to an hour, to relax and wind down.  Read a book to relax with a cup of warm, decaffeinated tea, or watch a TV program in your living room before moving to your bed.  Try not to fall sleep in front of the TV as the light and glare will prevent you from getting adequate rest.
• Sleep in total darkness. Turn the clocks around and turn off all of the lights.  If your kids need a light at night and it’s disturbing your sleep, get them a night light so you can turn lights off in the rest of the house. Light tells your body that it’s time to be awake by activating certain chemicals in the body.
• Drink a glass of water before bed. If you have trouble falling asleep at night, you might be dehydrated.  Drink a full glass of water before bed to induce sleep.
• Eat yogurt before you go to sleep. Yogurt can have a sleep inducing effect on the body.  If you’re a little hungry and can’t sleep, try a little yogurt and see if that helps you fall asleep.
• Turn down the heat. If it’s too warm in the house, it can be hard to sleep.  Turn the heat down at night and just make sure you have enough warm blankets to keep you comfortable.

If you follow the above recommendations for a better night’s sleep to improve your health and you’re still not well rested, feel fatigued or require a mid-morning and mid-afternoon pick-me-up at the local coffee shop, talk with your doctor.  You may have a health condition, such as sleep apnea, or a breathing problem such as asthma or allergies that aren’t well managed at night.

Related articles

• Hush Little Baby… Before Mommy Dies of Sleep Deprivation (blogher.com)
• Sleep Deprivation May Affect Police Performance, Safety – ABC News (abcnews.go.com)
• Sleep: Have You Had Your Eight Hours? (hofholistichealingcenters.com)