Are you sleep deprived? Sleep deprivation is very common and it’s also more serious than some people think. Below you will find several key signs that you are sleep deprived along with tips on how to prevent sleep deprivation.
4 Signs You’re Sleep Deprived
- You’re hungry all the time and it’s harder to avoid cravings.
- You begin to drop things, stumble etc.
- You’re always sick.
- You appear to be sad, less attractive and can have feelings of exclusion from others.
All of these are signs of sleep deprivation and all of them can impact your health. Keep reading to see how these 4 signs can impact your health.
4 Health Issues Caused by Sleep Deprivation
- “Studies show that chronic sleep loss can disrupt blood sugar levels and cause the body to produce less leptin, a hormone that curbs appetite, and more ghrelin, leptin’s hunger-stimulating counterpart. Because of these physiological changes, you may be more likely to overeat when you skimp on sleep—and the food you pick probably won’t be either nutritious or a lasting source of energy.Tired people tend to be particularly drawn to sugars and other simple carbohydrates, probably because the body is looking for a quick pick-me-up, says Lisa Shives, MD, a spokesperson for the American Academy of Sleep Medicine. Sleep deprivation also tends to erode self-control, making you more likely to choose a brownie over carrot sticks.” Source: Prevention
- If you are suffering from sleep deprivation, you may begin to drop things, stumble or lack focus. Being sleep deprived can negatively effect your reflexes, focus, and balance.
- Various studies have show that people who sleep less than 8 hours a night have weaker immune systems than those who sleep at least 8 hours every night. Also, they are more likely to get infections easier and have a more difficult time fighting colds and the flu. There are also long-term illnesses that can develop such as type 2 diabetes, obesity, high blood pressure, and heart disease.
- In two separate studies undertaken by Tina Sundelin at Stockholm University, untrained observers compared photographs of subjects who had been awake for 31 hours with photos of the same subjects after eight hours of sleep the night before. Observers were blinded to the conditions and viewed the pictures in random order. In the first study, observers rated sleep-deprived people as less attractive. In the second study, sleep-deprived people were deemed to looker sadder. Also, according to sleep researcher Tina Sundelin, “Pretty much everyone gets upset if they feel others are excluding them, but… a sleep-deprived person reacts even more strongly to social exclusion than their well-rested peers do.” Source: RealClearScience
As you can see, if you lack sleep, especially on a regular basis, you can severely effect your health. If you are like me, you were maybe shocked by some of the ways sleep deprivation can effect you and you might be thinking “But how can I fix it?”
6 Tips to Help You Sleep Better
Finding a way to help you sleep better can be a daunting task. You might have short term solutions or you might have no idea where to even start. Read the following 6 tips from InStyle Magazine:
- Establish a relaxing bedtime routine.
- Keep your bedroom cool, dark, and quiet.
- Invest in a good quality mattress that is supportive yet comfortable.
- Make your bedroom a sanctuary from everyday stresses such as work, school etc.
- Get out of bed if you’re not able to fall asleep. Get up an read a book, listen to soothing music, etc. until you are ready to fall asleep.
- Exercise daily.
Do you have any tips on how to sleep better? How about your personal signs that you didn’t get enough sleep? Let us know in the comments!