The causes of sleep deprivation and how to fight them

Nobody wants to be sleep-deprived, but too many people are dealing with sleepless nights, and exhaustion during the day.  

There are many reasons why sleep deprivation can occur. There are also many strategies that can be used to minimize the impact of sleep deprivation on your mood and energy. 

The first point of call is usually to visit the doctor, as severe cases of sleep deprivation require medical attention. However, if your symptoms are not acute, some changes to your bedroom environment can contribute to better sleep, and more energized days.

Trethowans
Trethowans

Popular options to help you fall asleep faster include using a weighted blanket and making sure you are sleeping on the most comfortable mattress, such as a memory foam mattress.

Common causes of sleep deprivation

Before we come to solutions, let’s look at common causes of sleep deprivation. 

Stress 

Stress is a common cause of sleeplessness. At times, stress can be caused by temporary situations such as troubles at work, school, or home. In these cases, the symptoms are generally not long term.

Pain 

Body pain as a result of a new or ongoing injury is another common cause for deprived sleep people. Body pain, especially in the lower back, neck, and shoulders, can create restlessness and fatigue, which has the ability to lead to sleep deprivation. 

Illness

Some illnesses have side effects that include sleep deprivation. Heart conditions and mental illness related may cause sleep deprivation. In these cases, it is best to contact your doctor. 

How to help with sleep deprivation

So what can you do to try to minimise sleep deprivation? Here are some ideas.

Use bedding that helps you sleep

Yes you did read that correctly! You may not have realised but the type of bedding you choose can have a significant impact on your sleep.

Too many people wake up during the night because they are too hot or feel irritated by their blanket. One of the best ways to fall asleep faster in every season is to use a weighted blanket.

These trendy, cozy blankets feel like a hug, and this gentle and caressing feeling allows your body to enter deep relaxation that is optimal for falling asleep fast. 

Weighted blanket benefits extend further than comfort, however. If you read weighted blanket reviews, you will learn that many people use them to help reduce stress before bed, and calm sleep anxiety that can often lead to sleep deprivation. 

Another key benefit of a weighted blanket is that they are cooling. Staying cool is a great way to find deep sleep without lying in bed for hours while stressing. Investing in a cool weighted blanket can help transform your sleep experience so you can create better sleeping habits for enhanced wellbeing. 

Get a big and comfy mattress 

An uncomfortable bed is not only bad for your back, but it may also be keeping you up. Sagging protruding springs, stains, crumpled edges, squeaks, and creates are all telltale signs that your bed needs some urgent attention. 

The best mattress for deep sleep that will allow you to look forward to lying down and sleeping is a memory foam mattress. Not only is memory foam comfortable, but they are also cooling mattresses, so they are perfect for getting the best sleep in every season.

Upgrading to a new mattress can go a long way to tackle sleep deprivation symptoms, especially if sleepless nights are a new thing. For more acute sleep deprivation, it’s best to contact a medical professional who can assist with the best treatment methods.

Most people are not aware that a mattress should be upgraded every five to eight years. You might notice that mattresses can get heavier over time. In fact, some mattresses can triple in weight. Over time, mattresses collect dust, dirt mites, and other grime that can significantly impact the quality of your sleep.

If it has been quite some time since you have upgraded your bed, treat yourself! You can find many great mattress deals online. 

Ensure your room smells right 

Don’t worry, we’re suggesting you spray perfume around your bedroom! When you are dealing with a lack of sleep and wondering how to sleep better, instead consider a diffuser or humidifier to help circulate beautiful sleep scents in your room that can help prepare your mind and body for the ultimate rest. 

Lavender is a highly popular essential oil that can kick start your sleep cycle and calm the body and mind. While some cases of sleep deprivation are more severe than others, some find natural remedies more appealing than medical options. 

Not only will a sleep scent help you sleep better, but your room will smell better than ever! 

Sleep in the dark 

Do you hate having light in your eyes when you are trying to sleep? So do most people. When you are dealing with symptoms of sleep deprivation, create total darkness in the room to minimize distractions, and enable deeper sleep. 

The best way to create total darkness is to set your room up with dark-colored draw curtains. Light-colored curtains can sometimes allow light to sneak in. Partnering dark curtains with some lace curtains will allow you room to remain light in the day and still stay and dark in the night. 

Tire your body out 

Many people who have desk bound jobs don’t experience the same level of body fatigue as active workers. If you find your mind running in overdrive, some high-intensity exercise during the day can help you to fall asleep faster. 

Healthy lifestyles, which include a balanced diet and regular exercise, can have a positive impact on the body. So if you find that your mind is in overdrive in the night, incorporate a run or other cardio into your routine. 

Alternatively, to calm the mind, you can try meditation. Meditation is widely used to calm the mind and body and help manage stress, anxiety, and restlessness.

It doesn’t matter how old you are, you should never accept poor quality sleep as the new normal in your life. Rest is at the center of good health and a positive lifestyle. Ensure your bedroom is set up for sleep success with the best mattress, bedding, and scents for the best sleep of your life.

Photo by Gaelle Marcel