Signs of Sleep Deprivation
When you don’t get enough sleep, you might not feel like yourself. You might feel groggy or spacey, have trouble focusing on tasks, and be more sensitive to stressors in your environment. When you’re sleep-deprived, even small annoyances can seem intolerable, and the tiniest things can become sources of frustration.
Reaching a state of sleep deprivation is different for everyone. While some people can function with six hours of sleep for an extended period of time, others need eight hours to function well. The key is knowing when your body needs rest so you can catch up on missed Zs when possible.
If you are feeling generally fatigued and struggling through the day with odd kinks in your normal routine, it’s time to take a moment to check if sleep deprivation may be the culprit.
Check Your Bedtime Routine
Your bedtime routine can affect the quality of your sleep and your ability to fall asleep. If you have a consistent sleep-preparation routine that helps you relax and get ready for bed, you may be able to fall asleep easier and sleep more soundly.
Some things that can help include:
Avoiding bright light in the hours leading up to your bedtime. Bright lights are stimulating, and exposure to them right before bed can delay your body’s release of melatonin (a hormone that promotes sleep).
Avoiding stimulating activities in the hours leading up to your bedtime. Try reading an un-stimulating book or meditating to help calm your mind and get it ready for sleep.
Limiting caffeine and alcohol intake, especially in the afternoon and early evening. Caffeine and alcohol are stimulants that can affect your sleep.
Signs of Sleep Deprivation
Here are some of the most common signs of sleep deprivation:
Difficulty focusing and concentrating – When you’re sleep-deprived, it’s much easier to become distracted and lose focus on what you’re doing. Sleep deprivation can cause decreased concentration and attention span.
Trouble remembering things – Sleep deprivation can make it harder to learn new information and recall details from memories.
Moodiness – Sleep deprivation can increase irritability, impatience, and mood swings.
Headaches – Getting enough sleep can help you avoid headaches, whereas sleep deprivation can make headaches more likely.
Sleeping longer than normal – Sleep deprivation can cause you to sleep longer than usual.
Being more sensitive to things in your environment – Sleep deprivation can reduce your ability to cope with stressors in your environment.
Bottom Line
Getting enough sleep each night is essential to good health and productivity. When you don’t get enough sleep, you’re not only robbing yourself of rest and restoration; you’re also putting yourself at risk for a number of health problems.
To stay healthy and productive, aim for seven to nine hours of sleep each night. And if you’re having trouble sleeping, you can use these tips to help improve your sleep quality and quantity.