Sleep Deprivation

Getting an 8-hours night sleep is usually the human goal to get, but of course, there are occasions where you don’t for various reasons. Maybe it’s stress, anxiety of starting a new job, a newborn or you had too much caffeine. So you play it off as a one-off night’s sleep and it won’t happen again the next day. But when it rolls into a nightly thing is when it becomes a problem. Your day-to-day life tends to suffer: your work performance, sports performance, mood, balance, lack of alertness and more. Below are some symptoms, causes, as well as ways to help get those zzz’s back on track:

Symptoms:

Mood swings (not just hormone related)
Extreme, chronic fatigue
Unable to retain new information
Forgetfulness
Lack of attention
Off-balance
Increased food consumption

Common Causes:

Accumulating sleep debt
Going to bed late and waking up early daily or often
Frequently tossing and turning
Never reaching full REM
Medical issues; depression, sleep apnea, hormone, autoimmune

Effects & Impact:

Weakens the immune system and unable to fight off illness
Increased risk of cardiovascular disease
Increased stress
Decreased alertness
Decreased hormone production in men and women
Weight gain
Depression, anxiety, and paranoia
Increased blood pressure and sugar levels

Helpful Treatments:

Relaxation and meditation
Lessen daily stimulation
OTC medication
Keep a night-time routine
Keep a daily schedule: wake and sleep at the same time everyday
Turn off electronics about 30 min. before bed
Read
Keep room dark, cool and quiet
Eat at least 2-3 hours before bedtime
Weighted blanket
Magnesium supplements
Essential Oils & Diffusers (Lavender!)