What happens when you don’t get enough sleep
Not getting enough sleep can cause you to feel very tired during the day. You may not feel refreshed and alert when you wake up. Sleep deficiency also can interfere with work, school, driving, and social functioning.
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How to tell if you are not getting enough sleep
How sleepy you feel during the day can help you figure out whether you’re getting enough sleep, or having symptoms of problem sleepiness. You might be sleep deficient if you often feel like you could doze off while:
Sitting and reading or watching TV
Sitting still in a public place, such as a movie theater, meeting, or classroom
Riding in a car for an hour without stopping
Sitting and talking to someone
Sitting quietly after lunch
Sitting in traffic for a few minutes
Why is it important to get enough sleep each night
Sleep deficiency can cause problems with learning, focusing, and reacting. You may have trouble making decisions, solving problems, remembering things, controlling your emotions and behavior, and coping with change. You may take longer to finish tasks, have a slower reaction time, and make more mistakes.
What Are the Symptoms of Sleep Deficiency
The signs and symptoms of sleep deficiency may differ between children and adults. Children who are sleep deficient might be overly active and have problems paying attention. They also might misbehave, and their school performance can suffer.
Sleep-deficient children may feel angry and impulsive, have mood swings, feel sad or depressed, or lack motivation.
You may not notice how sleep deficiency affects your daily routine. A common myth is that people can learn to get by on little sleep with no negative effects. However, research shows that getting enough quality sleep at the right times is vital for mental health, physical health, quality of life, and safety.
Keeping a Sleep Journal
To find out whether you are sleep deficient, try keeping a sleep diary for a couple of weeks. Write down how much you sleep each night, how alert and rested you feel in the morning, and how sleepy you feel during the day. You can also try wearing an electronic sleep tracker.
.Compare the amount of time you sleep each day with the average amount of sleep recommended for your age group.
Tracking Sleep Through Smart Technology
Millions of people are using smartphone apps, bedside monitors, and wearable sleep trackers (including bracelets, smart watches, and headbands) to informally collect and analyze data about their sleep. Smart technology can record sounds and movement during sleep, journal hours slept, and monitor heart beat and respiration. Using a companion app, data from some devices can be synced to a smartphone or tablet, or uploaded to a PC. Other apps and devices make white noise, produce light that stimulates melatonin production, and use gentle vibrations to help us sleep and wake.
Tips for Getting a Good Night’s Sleep
Getting enough sleep is good for your health. Here are a few tips to improve your sleep:
- Set a schedule – go to bed and wake up at the same time each day.
- Exercise 20 to 30 minutes a day but no later than a few hours before going to bed.
- Avoid caffeine and nicotine late in the day and alcoholic drinks before bed.
- Relax before bed – try a warm bath, reading, or another relaxing routine.
- Create a room for sleep – avoid bright lights and loud sounds, keep the room at a comfortable temperature, and don’t watch TV or have a computer in your bedroom. You can also try using a sleep mask.
- Control sounds. Make your room as quiet as you can. You might use a fan, soft music, or sound machine to create white noise you can sleep to.
- Don’t lie in bed awake. If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired.
See a doctor if you have a problem sleeping or if you feel unusually tired during the day. Most sleep disorders can be treated effectively.
Article Sources:
National Heart Lung and Blood Institute
ninds.nih.gov
Related:
Healthy Sleep Basics – 3 Keys to Healthy Sleep
Last Updated on February 22, 2021 by Heather Scott