What can you do to battle sleep deprivation? Below are a few tips to help.
Get More Rest
First, see if there’s a way for you to gain more sleep or improve your sleep quality. If you’re having trouble sleeping at night, contact your medical professional and schedule a sleep study at a sleep center. Specialists will observe you while you sleep and determine what’s causing the issue. If you have sleep apnea, for example, they’ll provide a sleep mask to improve your breathing.
If you have a newborn or children who require parenting throughout the night, whether they’re young or have special needs, consider setting up a plan with a significant other, family member, or a professional like a postpartum doula or caretaker who provides respite care. Create a schedule that will allow you to gain more rest. They’ll take over the parenting and care duties while you catch some much-needed z’s.
Maybe you have insomnia. Try to avoid any screens at least a half an hour from the time you wish to go to bed. Studies show that watching TV, working on a computer, or scrolling through Facebook on your phone close to bedtime can make it difficult to doze off or get into a deep sleep.
Is your work schedule the issue? If so, you may be among the 63% or so of shift workers, those who work outside the normal 9-5, who experience sleep issues, according to the National Sleep Foundation. Talk with your supervisor about switching shifts. If that’s not a possibility, try to make the time that you’re sleeping as relaxing as possible. Working the third shift in particular proves challenging as you’re attempting to sleep during the day while others are typically awake. The odd hours and distractions can make it difficult to slumber. Talk with anyone living in the home about your need for sleep and ask that they move as quietly as possible during that time. Consider wearing an eye mask and installing blackout curtains to keep the light from the sun and indoor lamps from waking you.
Move That Body
If sleep deprivation is still a problem, there are ways to try and manage having limited rest. While at work, whenever you can, move around. Try taking a walk around the building; doing a few exercises, like squats, jumping jacks, or pushups against a desk; or hitting a few energizing yoga poses. A quick dance to some music could also do wonders and maybe make a fun, bonding moment with those around you.
Sleep deprivation can get in the way of your happiness. Finding ways to get more sleep and to keep yourself energized and alert when you can’t, can help improve your mood, your outlook, and effectiveness.
In what additional ways do you handle sleep deprivation?