A lot of articles have been written giving tips and advices on how to achieve better sleep, or how to fall asleep faster. The web is saturated with these types of writings probably because more and more people are finding it difficult to sleep and maintain sleep.

What causes Sleep Deprivation?

Some people are just finding it difficult to sleep. A lot of factors may contribute to being sleep deprived, and here are some of them:

• • Stress.There is a very deep relationship between stress and sleep: if you find yourself too stressed, you could not sleep, and the resultant lack of sleep makes you feel stressed all the more. Your body has been designed in such a way that health comes out as the top priority. Too much stress can harm you, and this is because your body and your brain were not configured after robots – it can endure but it can only endure so much. Some people make the mistake of pushing their bodies to go the extra mile, and then some more. But in a fast-paced world that we live in today, that extra mile could mean the difference between staying healthy and getting sick.

• Diet. You are what you eat, they say, and looks like the old adage is true. A poor diet can cause sleep deprivation because when your body does not get the nutrients that it needs, most especially the brain, sleep just won’t come. Poor eating habits can also cause obesity which may result to heart burn, sleep apnea or other digestive problems.

• Smoking. If you are a smoker and you have been having sleeping issues, it is best to stop now. Smoking is said to disrupt sleep and reduce one’s total sleep time. Also, smokers tend to become drowsy during daytime as compared to non-smokers. Although sleep issues won’t be solved overnight as soon as you stop smoking, it certainly is a good start.

• Overwork. Insomnia related to work can cause you to fall asleep while at work, while eating, or even while driving. This is especially true for people who normally work the graveyard shirt and then suddenly shifts to the morning schedule. Their internal body clock becomes disrupted and falling asleep becomes a difficult task.

The Dangers of Sleep Deprivation

Your body needs sufficient time to rest and recuperate before it becomes ready to take on the day and what it has to offer. In order to function properly, enough sleep is needed and when you stayed up late at night finishing your report, or you watched your favorite show on TV, you will have sleep debt and your body will find ways and means to pay up the debt.

Sleep deprivation can cause a lot of problems. One, you are most likely to feel tired during the day and this can seriously affect your productivity levels whether in school or at work. Another thing regarding the lack of sleep is that it causes you to gain weight because your hormones are not regulated correctly anymore. This may cause your appetite to change and you may find yourself always hungry. Overeating naturally causes weight gain. Chronic sleep deprivation may also cause you to become impatient, sensitive, irritable and depressed. This can put a dent on your social life. Soon, friends will start avoiding you because you are either very cranky or you have become too sensitive that you couldn’t take a joke anymore.

What to Avoid for Better Sleep

The health implications associated with sleep deprivation are never good. That is why it is important to take the necessary measures to make sure that you get quality sleep that your body deserves. So start with dietary changes. Know what to avoid so that you will be able to sleep better:

• Chocolate

  Some people think that drinking a hot cup of cocoa before bedtime can actually help them sleep fast. Well, these people had it wrong. Instead of lulling you to sleep, cocoa has the opposite effect and it may actually keep you awake for hours. Even though the caffeine content of chocolates is not that high, it is still better to avoid it altogether. Some of us can be quite sensitive to caffeine no matter how small it is. Additionally, chocolates have tyrosine, an amino acid that has been known to stimulate the activity of the brain – and you wouldn’t want that. What you want is a calm, peaceful mind that would help you invite sleep. Instead of going for cocoa, drink chamomile tea instead.

• Alcohol

  True, drinking alcohol before going to sleep may help you to fall asleep quickly, but it is not able to sustain sleep at all. The body metabolizes alcohol in a very fast manner, and the sedative effects of alcohol eventually wear off midway. As a result, you wake up in the middle of the night, toss and turn, and then you will experience difficulty in going back to sleep. If you find yourself looking for something to drink before going to bed, skip the alcohol. Instead, drink a glass of warm milk. Milk has the amino acid tryptophan which has been found to induce sleep.

• Energy Drinks

  Energy drinks may give you the boost that you need during the day but unfortunately, their stimulating effects linger until the night and can thus cause you to stay wide awake even if you already want to sleep. These drinks also contain high levels of caffeine which stimulates brain activity, as well as the amino acid taurine that raises adrenaline levels. If you need something to boost your energy during daytime, choose these natural energy-boosters.

• Smoked Meats

  Smoked meats also contain tyramine – amino acids that trigger the release of a substance that stimulates the brain, norepinephrine. Also, meats are more difficult to digest and when you ate meat for dinner, there is a high chance for you to be up for the most part of the night.

• Spicy Foods

  Spicy foods like chili may precipitate indigestion and heartburn – and these conditions can disrupt sleep.

Sources
naturalhomeandgarden.com
sleep.com
sleep-disorders.org.uk