Do You Have Sleep Deprivation? Causes, Symptoms, and Solutions

Most people have had a sleepless night at least occasionally. Your ability to get a good night’s rest depends on many factors. Too much caffeine, heavy meals close to bedtime, and even inadequate exercise can leave you tossing and turning, unable to fall asleep. One or two sleepless nights might not seem like a big deal, but chronic sleep deprivation can lead to unwanted effects. That is why many people have turned to hypnotherapy or sleep hypnosis apps.

Initially, you might feel irritable, tired, and mentally foggy. You may find it difficult to concentrate or get easily distracted. These might seem like inconveniences, but if you continue to skip the rest you need, you may find yourself facing more serious consequences for both your mental and physical health.

Do I Have a Sleep Disorder

Most people need between seven and nine hours of rest a night. Failing to get the rest you need can affect both your mood and your physical wellbeing. Just one night of lost rest can increase your risk of accidents, but chronic deprivation can be far more detrimental. When you regularly fail to get the rest you need, your heart, waistline, and mental health can suffer.

If you stay up too late or wake too early, your most noticeable symptoms may be daytime sleepiness or fatigue. However, other symptoms can also indicate that you are not getting the rest you need.

You may have a problem if you:

• Find it difficult to stay awake
• Experience mood changes
• Have lower concentration
• Struggle to remember things
• Lack energy
• Feel stressed or anxious
• Are irritable

Our rest needs can vary based on age and health status. Children need up to 16 hours of slumber a day while most adults need between seven and nine hours a night. When you do not get enough rest, you are said to have a rest deficiency or debt. This can mean you woke up too early or went to bed too late, or it can mean you had multiple wakings throughout the night that prevented you from sleeping soundly. In other words, the idea of being deprived refers not just to how long you are in bed but the total amount of time you spend asleep.

Taking a proactive approach to your slumber needs by understanding your needs, practicing good bedtime hygiene, using sleep hypnosis and addressing risk factors can help you get the rest you need.

Common Causes of Deprivation

Several factors can lead to becoming deprived of rest. When you are experiencing acute deprivation, the period in which you are awake is short and limited. If your deprivation is ongoing, lasting at least three months, you might have a chronic deficiency.

Both insomnia and deprivation refer to inadequate rest. However, deprivation tends to be linked to lifestyle factors and behavior patterns preventing adequate slumber. Insomnia, on the other hand, is associated with an inability to fall asleep. These disorders can travel hand-in-hand.

Several things can increase your risk of being deprived of slumber, including:

• Obstructive Sleep Apnea (OSA), restless leg syndrome, or another sleep disorder
• Mood disturbances such as depression
• Medical conditions, such as chronic pain or chronic fatigue syndrome
• Misuse of substances such as alcohol or drugs
• Obesity
• Tooth grinding or bruxism

In addition to using hypnosis for sleep anxiety, you can take steps to reduce your risk and ensure you get the rest you need each night.

Treatment Options

You have many options when it comes to improving the quality of your rest. Addressing your controllable risk factors can be a great start, but other options are also available, including lifestyle changes, changes to your environment, and other therapies.

Good bedtime hygiene can be a great start to a new relationship with your body and its rest needs. Good bedtime hygiene involves healthy habits during your waking hours to promote better rest at night. This can include exercising regularly, avoiding tobacco, and eating a nutritious diet. Try not to eat within two to three hours of bedtime, and limit how much caffeine and alcohol you consume at bedtime, too.

Create a soothing bedtime routine by turning off electronic devices before bedtime and going to bed and waking up at the same time each day. Keep your bedroom devoted to rest and intimacy, and keep activities such as work away from your sleeping space. If you are unable to fall asleep right away, get up and do something relaxing, such as reading.

Because health problems can increase your risk of becoming deprived of rest, it is important to talk to your doctor about your options. Taking steps to improve your overall health and treat any disruptive symptoms can make a big difference in the quality and quantity of your slumbers. Finally, some people can benefit from many types of therapies, such as counseling, meditation, progressive relaxation, or hypnotherapy. Some of these therapies can be also provided online as in the case of digital self-hypnosis. All of these therapies, including sleep hypnosis, can give you better tools for managing stress and relaxing your mind and body.

Do you have a good sleep hygiene? Find out right now by taking the UpNow Sleep Quiz.