Wind Down with Relaxing Activities

Spend the last hour before sleep doing a calming activity. This makes a clear transition between wake time and sleep time. Some people enjoy taking a warm bath, and the rise and subsequent fall in body temperature triggers drowsiness. Others prefer to read or watch a funny television show. Deep breathing can also help. The goal is to avoid any physically or psychologically stressful activities — including emotionally taxing discussions — that could cause a spike in the stress hormone cortisol (which increases alertness).

Set the Mood for Sleep

To set the mood for quality sleep, make your bedroom a quiet, dark and cool sanctuary. Dim the lights and consider installing blackout curtains if outside light filters in. Set the temperature of your room somewhere between 60 and 67 degrees Fahrenheit. Eliminate or lower outside noise that could disrupt your sleep; use earplugs or a white noise machine to block out the noise. If your mattress is over 10 years old and too firm, lumpy or creaky, consider replacing it with a more comfortable model. Update flat, lumpy pillows with newer, softer pillows. If you suffer from allergies, look for allergen-free pillows and linens.

Eliminate Other Distractions

Think about triggers that regularly keep you awake at night. If you usually stare at a clock in your bedroom, turn the clock’s face away from you. If your pet tends to wake you in the middle of the night, put its bed in another room. Don’t eat any big or spicy meals that could cause indigestion and make it difficult to sleep. Avoid drinking too many liquids in the evening, which may result in frequent bathroom trips throughout the night.

Strengthen the Association between Bed and Sleep

Experts believe you should create a strong mental association between your bed and sleep. It is recommended you use your bed only for sleep and sex. Don’t bring work, computers or televisions into your sleep environment.

Do You Still Have Trouble Sleeping?

If you follow these tips but still struggle to get a good night’s rest, you might suffer from a sleep disorder such as sleep apnea. For more information, or to schedule a consultation, contact Dr. Ivan Stein at New Jersey Sleep Apnea Solutions by calling (855) WHY-SNORE or (855) 949-7667.

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You’re Hungry More Often

Are you reaching for snacks more often during the day? It may be because your body is pumping out more ghrelin, called the “hunger hormone,” due to your lack of sleep. Ghrelin makes you crave foods with a high fat and sugar content to make up for the energy your body is lacking from too little sleep. And since leptin (a hormone that tells your body to feel full) levels are also adversely affected by too little sleep, your hunger cravings will continue longer than normal. This side effect of sleep deprivation often causes weight gain.

You Can Fall Asleep Almost Instantly at Night

According to the FDA, it considered normal for adults to take between 10 and 20 minutes to fall asleep at night. If you find that you are able to fall asleep at night within a few minutes of your head hitting the pillow, and especially if you’re feeling drowsy for most of the day, then this is a good sign that you’re lacking sufficient sleep at night.

You Have Memory Problems

Getting too little sleep disrupts the brain’s cognitive ability, including memory. This is because adequate sleep aids the brain in storing memories, and sleep deprivation makes it harder for a person to absorb and recall new information. In addition to this, a study conducted by the National Institute of Neurological Disorders and Stroke (NINDS) found that sleep is also the period of time when the brain flushes out toxins. Getting an average of seven to nine hours of uninterrupted sleep at night is important to the long-term health of the brain.

You’re More Irritable

Another strong indication that you might be lacking sufficient shut-eye is irritability. Do you find yourself lashing out more often at your spouse or a co-worker? Do you find yourself engaging in road rage on a regular basis? Studies have found that sleep deprivation increases emotional reactivity caused by hormone shifts that occur as the body adjusts to too little sleep.

You Get Sick More Often

It is no surprise that chronic sleep loss weakens the immune system, lowering the body’s defenses against viruses, colds and infections. Proteins called cytokines are released during sleep; these proteins are used by the body to ward off infection and inflammation. The less a person sleeps, the less cytokines are produced by the body. Additionally, the level of antibodies and cells used to fight infection decreases with less sleep. Studies have also found that chronic insomnia increases a person’s risk of more serious diseases, including diabetes and heart disease.

Are You Suffering from Sleep Apnea?

Are you lacking sufficient sleep because you find yourself waking up repeatedly at night, unable to breathe? This is a common symptom of sleep apnea. If you suspect you are suffering from sleep apnea because of this or other symptoms, get an evaluation by calling Dr. Ivan Stein at New Jersey Sleep Apnea Solutions. To schedule an appointment with Dr. Stein, call (855) WHY-SNORE or (855) 949-7667.

The post The Most Common Signs of Sleep Deprivation appeared first on New Jersey Sleep Apnea Solutions.