SIGNS YOU'RE SLEEP DEPRIVED - AND WHAT TO DO ABOUT IT

How many days a week do you lie in bed as your alarm goes off, thinking "Please just let me sleep for a few more minutes?"

There was a period in my life when that was me, seven mornings a week.  That feeling would sometimes linger into my second cup of coffee, then return with a vengeance in the early afternoon.  I can't tell you how good it feels to have those days behind me.
Sleep deprivation is common, with about 1 in 3 North American adults not getting the recommended seven hours (minimum) of sleep each night. When you're sleep deprived, you can't function at your best, and you may feel tired, have difficulty concentrating and remembering, struggle with emotions, and be at a greater risk for chronic diseases.

Sleep deprivation doesn't generally happen without signs, and it's probably pretty clear that you're not getting enough sleep. But the good news is there are options for improving your sleep quality and avoiding sleep deprivation.

Deeper more rejuvenating sleep is probably the most common feedback from our clients after experiencing the Omnium1 and iMRS Pulsed Electromagnetic Field Therapy (PEMF) systems.  Resetting your circadian rhythm can be a difficult, frustrating process.  However when it comes to sleep, PEMFs and a healthy diet are only part of the picture. 

​We recently caught up with Amy Highland, a sleep expert at SleepHelp.org to chat about the benefits of a good nights sleep.  Here’s what she had to say:

SIGNS OF SLEEP DEPRIVATION

​Feeling tired or irritable, experiencing difficulty concentrating, and other common signs of sleep deprivation could indicate you have trouble with getting enough sleep. These are common signs of insufficient sleep:

• Frequent hunger
  
• Irritability
  
• Memory struggles
  
• Weight gain
  
• Slow decision making
  
• Clumsiness
  
• Frequent illness
  
• Tired looking appearance
  
• Nodding off

WHAT HAPPENS WHEN YOU'RE SLEEP DEPRIVED

​When you're sleep deprived, your overall wellness suffers. It's tough to feel your best when you aren't giving your body the rest it needs.  Sleep deprivation may result in issues including:

• Negative impact on memory
• Trouble with concentration
• Increased risk of accidents
• Mood changes
• Weakened immune system defense
• Increased risk of diabetes, blood pressure, heart disease and weight gain
• ​Decreased sex drive

WHAT TO DO IF YOU'RE SLEEP DEPRIVED

​If you're sleep deprived, the obvious answer is to get more sleep. But that's often easier said than done. Try these tips to improve your sleep quality and reduce your risk of sleep deprivation:

​

• Reserve time for sleep. Sleep may be low on your list of priorities, but you should make time for it. Plan ahead so you're scheduling at least eight hours of time for rest. That way, you'll have enough time to sleep at least seven hours each night, plus time to fall asleep and wake up.
  
• Stick to a regular sleep schedule. An erratic sleep schedule can make it difficult for your body to know what to expect, and you may find it tough to actually wind down and fall asleep if you're going to bed outside of your usual routine. Go to bed and wake up around the same time each night and day, even on weekends and vacations. That way, your body will be trained to start feeling sleepy and wake up around the same time.
  
• Make your bedroom environment healthy for sleep. Sleeping in an environment that's not well suited for sleep can complicate falling asleep, staying asleep, and the quality of your sleep. Your bedroom should be a quiet haven of relaxation where you can get the rest you need and recharge each night. Make sure your bedroom is dark, cool, comfortable, and quiet. Carefully compare all types of mattresses so you can be sure you're choosing the right one for your needs.
  
• Stay active during the day. Use your energy during the day so you'll be more tired at night. Be active, whether you're going for a walk, visiting the gym, or just getting out during the day for a visit. Activity and exposure to light send a signal to your brain that it's daytime and time to be awake, which can make it easier for your brain to understand that when it's nighttime, it’s time to get to sleep.
  
• Wind down and relax before bed. Make your bedtime routine relaxing. Go through calming activities such as reading a book, taking a bath, doing yoga, or even cleaning up from the day's activities.
  

Are you sleep deprived? You're probably showing telltale signs of tiredness and fatigue, and suffering as a result. Take action to improve your sleep health and get the rest you need to feel and function at your best.

Amy Highland