There are many people from every aspect of life, and it’s very difficult to determine our similarities. But here’s an issue that a lot of us have in common: we’re not getting enough sleep. Many millions of Americans suffer from sleep deprivation, which is a condition where a person does not get enough rest to be well refreshed and perform optimally.
According to a study on health conducted by the Centres for Disease Control and Prevention, anywhere between seven and 19 per cent of American adults complain of feeling exhausted every single day. That’s a lot of people. At any given moment, 60 million people are walking around like zombies across the United States.
This is not a good thing because sleep is essential for maintaining our physical health, as well as our mental health and overall health. There are many strategies to manage sleep deprivation, like medications (Modalert, Modalert 200), and here we are discussing some strategies for managing sleep deprivation.
How Is Sleep Deprivation Treated?
If you do get the diagnosis of sleep loss, the good news is that there are a variety of treatment options to choose from. The treatment options include:
- Allocate more time to sleep. The most effective method for combating sleep deprivation is to go to bed more. In some instances, it can be as simple as scheduling more time to sleep each night to have a sufficient number of restful nights.
- Lifestyle shifts. If your sleep loss is due to lifestyle factors such as stress, then adjusting these factors can help you get more sleep. The most effective lifestyle changes could involve hiring an expert to help you take care of a sick family member, changing your working schedule to be more conducive to sleeping, reducing activities that keep you up late, such as drinking or watching TV, and so on.
- Home care strategies A variety of natural, home-based strategies can help people deal with sleep issues. We’ll discuss this strategy in the next section.
- Cognitive-behavioural Therapy (CBT) This well-known type of therapy can help people discover the roots of their behaviour patterns or patterns of thought that could hinder their ability to sleep and develop strategies to alter these patterns.
Medications In certain situations, your physician or sleep specialist might recommend prescription or over-the-counter sleep aids. These can include herbs (such as valerian root and melatonin) or Modvigil 200 such as benzodiazepines, hypnotic sleep aids, or Modalert 200 Australia, Modvigil. These medications will likely have their own side effects and can cause dependence, which is why it’s crucial to take them with care and under the supervision of a physician.
Managing Sleep Deprivation Naturally
Alongside the treatments for sleep deprivation mentioned in the previous paragraphs, there are other natural ways to assist you in preventing or dealing with sleep deprivation. You can think about the following suggestions for sleep deprivation management:
- Take sleep when needed: It may seem simple, but many of us overcome fatigue in order to read, watch television, work, socialize, and do other activities. It is a good idea to try getting into your bed at the moment you feel at ease and ready to sleep.
- Follow a consistent sleep-wake schedule. It is important to ensure that the schedule you choose allows ample space for you to rest for at least seven to eight hours per night. Keeping your wake and bedtimes consistent will allow your body to sleep at the same time every night. This can keep your body clock in line with a healthy sleeping schedule.
- Get ample exposure to natural light throughout the daytime. Alongside keeping a steady sleep-wake routine, it is an excellent method to improve the body’s clock. Exposure to sunlight during the day aids in ensuring your circadian rhythms work effectively, which allows your body to sleep at the appropriate time each night. This, in turn, improves the chance that you’ll get sufficient sleep.
- Exercise Stress Management. Relaxing your body can help those who are suffering from stress and anxiety, as well as other psychological or medical issues, fall asleep more easily. This is why strategies such as deep breathing meditation or gradual muscle relaxation can aid in battling sleep deprivation. Other strategies for managing stress include practising yoga as well as using an instrument, reading a soothing book, or interacting with people who support you.
- Exercise Regularly: Exercise not only serves as a stress-management technique as well, but it also helps exhaust the body. This will, in turn, help you fall asleep and sleep for a long period of time at night. To get better results, do exercise for at least 20–30 minutes on a daily basis. Avoid doing this within the first hour or two before going to bed because it has the effect of a short-term stimulant.
- Do not consume stimulants in the days before going to bed. This means avoiding caffeine and nicotine. If you’re unable to get through the morning without coffee, you should try to limit your caffeine intake to the morning hours to ensure you can get rid of caffeine from your complex before you go to bed. While you’re there, try to reduce your intake of alcohol in the hours before bed. Even though it’s not a euphoric substance, it’s believed to interfere with sleep quality.
- Make the sleeping environment in the bedroom: Make sure the bedroom is silent, dark, and at the right (yet nonetheless comfy) temperature. If this means buying noise-cancelling curtains or earplugs, it’s definitely worth the cost. Avoid using electronic devices or working while engaging in stressful conversations while in bed.
- Do not use electronic devices during the hours prior to going to bedtime. Electronic devices like laptops, tablets, and mobile phones all emit blue light that can disrupt the circadian rhythms of our bodies. If you’d like to make sure that your blue light exposure doesn’t strip you of sleep, create the habit of not using mobile devices within a couple of hours prior to bedtime.
- Take a nap. Sometimes, the most efficient way to get caught up on sleep loss is to sneak in an afternoon nap. Be sure to not take more than 25 minutes at a stretch. While short naps can boost your level of alertness, prolonged naps can make you feel more exhausted as opposed to when you first started.